Jessica Simpson's Workout for Daisy Duke's role

UPDATE!!!
I'd done this workout and it took me approximately
1 hour and 30 minutes! I must say that was including reracking
and walking to machines
Calories burned: 660 kcal
For warm up, I ran at 7.5 instead of 6.5
and for the last cardio,I made it to 10 minutes instead of 8

********************************
I'm going to try this workout before using a new program

created by my friend, Anip Statham for me
(after my next trip)

Warm up

10 minutes on treadmill at 6.5 mph

The workout

3 sets x 20 reps dumbell rows (both hands) in squat position

3 sets x 20 bodyweight squats

3 sets x 20 lying triceps extensions

3 sets x 12 reverse lunges (per leg)

3 x 15 squat jumps

3 sets x 18 biceps curls 

*superset with*

3 sets x 18 lateral raise

8 minutes treadmill run at 6.5 mph

3 x 20 incline crunches

3 x 18 leg extensions

3 x 15 forward lunges (per leg)

Walking lunges

Cooldown

8 minutes treadmill (walk to jog)

I can conclude that this a full body workout 

that target big and small muscles

Can't wait to see how many calories are burned

Arghh too many lunges in this workout

I hate lunges so very damn much

Killer full body workout

Credit to Arika Sato

I used:

-30 inch stepper

-10 kg barbell

-12 kg kettlebell

-3kg medicine ball 

The workout

30 secs mountain climbers, hands at the stepper's edge

30 secs bench hops

15 reps kb squats and high pull

15 reps med ball slam

15 reps biceps curl to overhead press

*Repeat 5 times

Rest when necessary. I took 60 secs of rest after one circuit. Managed to do

5 rounds in 30 minutes and I purposely add one more round. Heart rates elevated up

to 175 bpm.

Gym: Nuffield Health, Fitness & Wellbeing

Hi peeps

Entry ni dedikasi untuk Asd, sorry sangat bertangguh selama sebulan

Lokasi gym di tengah2 Wimbledon, dlm 7 hingga 10 minit

walking distance dari rumah

Gym berkongsi tempat dengan Odeon cinema which is pintu masuk

gym sebelah cinema..memang terbau bau pop corn

Sebelum start gym, saya di akses dari segala segi macam 

kesihatan (kolestrol, gula dalam darah, bp)

taraf keaktifan, gaya hidup, bmi dan macam2 lagi

adalah score nya.. after 3 months kena akses lg

kalau dapat score yang lebih baik, akan ada ganjaran spt

keahlian percuma buat sebulan dua

towel disediakan tapi kalau petang tu cepat habis

free wifi, free sanitizer dan tisu, water cooler

Tangga ada, escalator ada, tapi naik escalator la haha

nak nampak mulia sikit, berjalan atas escalator

but after workout confirm turun escalator

Jika endorphin lebih, turun tangga :)

Cinema sebelah kiri, sekangkang kera

Free weights area, belah kanan series of cardio machines

Functional area

Stretching area, saya selalu buat mobility movement di sini

Exercise machines with four of cardio equipments

Boleh tengok luar

Viper and kettlebell, ada lagi satu set of these kat functional area

class yang ada, so far I have joined zumba, kickboxing, pilates and yoga

kelas yoga, instructor baru nak bukak baju haha

orang tua laki suka berendam dalam ni

Spa dan juga tempat physio

Sekarang ni saya banyak buat program MRT Neghar Fonooni, 

haritu Neghar ada like status FB saya tau woohooo best2

Calories burned after workout including navigating around the gym ;)

Kat gym disediakan chreche (tempat jaga budak)

Kalau belah pagi, memang bersusun stroller dlm gym

Anak2 pun dari baby yang merah lagi tu sampai la yang dah sekolah

Teringat few weeks lepas, ada ibu ni bawak baby kembar

masuk dalam female changing room

lepas tu budak lain, perempuan maybe dalam umur 6 tahun kot

cakap kat mak dia ' taking care of a baby is a hard job, I wonder

how she manage to keep up with two, mommy'

saya dgn mak dia terus tergelak besar

Tak berani amik gambar dalam changing room

sebab ramai orang vogel

Yang sokmo vogel tu perempuan dah seasoned

Bukan vogel sorok2 ie duk corner locker 

TAPI

vogel konfiden contoh ko loker atas ko nak bukak pintu

loker sambil vogel dan

ko bersembang dgn orang sambil vogel

yang muda2 suka topless tu tak heran

gym malaysia pun banyak gitu

dah habisss.....

Workout in the park

Hi peeps

Boleh ke tulis yang saya sebenarnya suka exercise

Sebelum saya berkahwin dan jadi guru saya ada

banyak masa lapang disebabkan komitmen yang rendah

Setiap petang lepas kerja saya WAJIB pergi gym

Spend 2 hours at the gym..

Kalau weekend tak kuar dating (huhu) saya akan pergi gym

pagi sekali dan petang sekali. 2x per day!

Boleh dikatakan saya addict dengan exercise dan gym

Sampai bulan puasa pun saya train macam bulan tak puasa

hasilnya jadi sangat skinny

Lepas kahwin, slowly saya tinggalkan sbb rasa seronok sgt kawin puiiii

kahkahkahkahkah

Yela, kalo lapar pukul 2-3pagi pon boleh keluar sama2 dahla

membantai kat restoren mamak jer

Suami saya pun time awal kawin bukan main solehah

masak macam2 untuk saya, Mexican foods la, English breakfast la

haaaa 6 bulan pertama jer ye pastu yang hado

Time tu saya dah start gain weight

Plg worst ketika pregnant saya pigged out habis habisan

Menyesal sangat bila kenang balik sbb saya bagi anak saya

makanan yang tak berkhasiat, dahla jadi gemukss

I lost my luxury time after that,dgn kerja yg sgt demanding

Saya jadi lethargic at the end of the day, all I want was good

sleep, but being a mother..jgn harap! :(

Now I get back my luxury time, even for a year

I want to bring back the fitness mojo so when

I return to Malaysia, I can do home workout etc

Now I can spend many hours at the gym without

worrying to fetch my son, to cook, laundry,

folding clothes, mopping, to do work bla bla bla

I can go once, twice, thrice per day pun takpe

I am really GRATEFUL for this opportunity!

Enough ranting, last weekend saya bersenam

di taman berdekatan dengan rumah

Cuaca sejuk nyaman, buat sprinting pun tak keluar peluh

cuma heartbeat laju

Sweet je saya tengok parents yang jog satu family tolak stroller anak

Ada yang ajar anak berjalan, ada yang bawak anak main skuter

Time saya buat bench step ups ada seekor anjing ni teruja betul

Tetiba berlari ke arah saya, nasib baik pakai collar

Saya cool saja berdiri atas bench, senyum dan cakap kat owner

"he is cute" 

Ekceli saya rimas dan lemas dgn orang yang kalau anjing ada

dia freak out gila, just stay calm dahla..

kalau ko gelabah gedik2 memang la anjing tu nak menyentuh ko

kalau calm dia setakat lalu je sebelah

"Don't let the dog smell your fear" gittewww

Candy!!!

Rindunya kelas kettlebell Bro Azlan

Bukan belajar kettlebell jer tapi primal moves sekali

macam merangkak (bear crawl)

merangkak lah kami area Taman Botani

hahaha sweet momento

I'll go to the gym tomorrow to press those candies!

Cannot wait...

Till next post,

Au Revoir

October workout plan

Ingat cik bonbon je ade jadual??
Cik gorjes(lah sgttt) pon tanak kalah
Ni jadual perancangan workout utk
bulan October :))

Day	Strength/Weight	Cardio	Additional	Backup Plan
Monday	Weight	HIIT	-	Kettlebell + TABATA
Tuesday	*Weight	*LISS	-	Brisk walk
Wednesday	Kettlebell	-	TABATA	-
Thursday	Weight	HIIT	-	Zuzana/ATF/whatever related
Friday	Weight	Pylometrics	-	-
Saturday	Kettlebell	-	Yoga/Pilates	Brisk walk
Sunday		Brisk walk

Backup plan terjadi apabila tetiba ade emergency
yg tdk membolehkan iols ke gym
meaning that buat kat rumah
kettlebell pon kat rumah ajer
*pengecualian hari Selasa, kalau free buat
weight kat gym

HIIT plan nak buat dekat treadmill jer and brisk walk
kat hills ngan tangga ke syurga dekat umah tu
Friday bleh wat pylo sbb takde org kat gym
so bleh terkinja tanpa org ushar pelik wadehel
I am doing kehkeh

Bila rest day nye nyah?
Ntah..bila rasa letih so ari itu la rest day
and Sunday utk food prep

aci kan?? ade komen x?
 

Skyrocketting appetite workouts

Sgt laparrrr adalah
conclusion for this week

Monday (lupa berapa weights)
1)5 mins warm up
2)Squat (1x12, 3x 6)
Superset
- Standing overhead press (1x12, 3x6)
- Negative pull ups x berapa nak menjadi (5 sets of 5)
3)Standing lat pulldown (5 x 10)

Elliptical ni menipu dowhh
aku set 30 mins, level 8, fatburn mode
tapi 2 minit kayuh rasa berat gila, rupanya dia
level 40!!! 10 mins berlalu tp dia tulis br 3 minit
mmg tulisan dia blinking2 nampak x nampak
tp aku buat habis gak 30 mins..peluh cam mandi

Tuesday
Full Body  Strength & Conditioning Workout
Set 1 (3 x 10)

1. Rear Foot Elevated Bulgarian Squat (right and left) – 8kg KB
2. Single-Leg Romanian Deadlift (right and left) – ''
3. Push Ups 

Set 2
(40/20) - 3 rounds

1. Two-Handed KB Swing
2. Burpee
3. Vertical Pull Burpee
4. Dynamic Squat
5. Push Press

Friday

10 mins warm up
1. Reverse lunge (12kg x 1 x 12, 16kg x 3 x 6)
Superset 1
- weighted push ups (10lbs x 1 x 12, 10lbs x 3 x6)
- inverted row (5lbs x 1 x 12, 5lbs x 3 x 6)

2. deadlift (50kg x 1 x 12, 62kg x 3 x 6)
superset 2
- dumbell row (15lbs x 1 x 12, 15lbs x 3 x 6)
- Close grip press (10kg x 1 x 12, 19kg x 3 x 6)

Hill sprints (treadmill inclined to 12 and various speed)
8x sprints, 20/40
nak buat 10x tp malaunnn mana ntah isap rokok kat bawah
terus asma akuuu kena berentii!!!

Then I just tried new machines, takde orggg best gila babs
Diet 3 ari kelaut sbb masa kuranng dan keletihan melampau
makan je ape ade

Simple and Sweet Workout

My workout is in 'Simple and Sweet' mode
due to my hectic schedules
Simple but I make sure that I lift heavy and kick ass worthy!
*I've been in workout hiatus because my asthma gOt worsened...
put on weights and now need to shed them off!!

Monday

1. Barbell squat (40lbs x 1 x 12, 50lbs x 3 x 5)
2. Dumbell overhead press (5kg x 1 x 12, 5kgx 3 x 6)
3. Inverted row (5 sets, 6-12 reps)
*Hill sprints using treadmill, 10-12 sprints

Wednesday

1. Deadlift (50lbs x 1 x 12, 70lbs x 3 x 6)
2. Close grip push ups (5 x 12)
3. Inverted row, palms up ( 5 sets, 6-12 reps)
*Hill sprints (same as above)

Friday

*inspired by Sis Leny, luvvvv it!!!
Set 1
Interval Training
12 rounds of 10/30~2-arm kettlebell swings(8KG)
1 leg crawl + push up(right)
1 leg crawl + push up(left)
Side lunge jump
KB Wall Sit  8KG KB on Goblet Hold
Plank Climber 
*Rest and repeat one more time

Set 2
Reverse lunge (6lbs x 1 x 12 each legs, 8kg x 3 x 6 each legs)
Push ups (5 x 6-12)
Dumbell row (6lbs x 1 x12, 8kg x 3 x 6)

Set 3
(10/20) - 2 rounds
1. Kick butt
2. Jumping jack
3. High knees
4. Squat jumps

Finisher
1 minute plank

Wordless Wednesday - Leg Press Progress

 

Edisi lenjan habis, Lower Body Workout

Mentang2 la cuti kann
belasah almost 2 jam workout kat gym
hari kerja mana bleh nak 2 jam..plg2 busuk
pun dlm 70 minit termasuk salin baju, pakai sport shoes
Tapi selalu cukup2 sejam aku nak chow dah

Nih kalau working days aku rasa kena omit la cardio
Amik masa sgt..x pun 10 mins bleh la kut

 Semoga glutes aku menjadi mcm glutes beliau!!!

Workout breakdown

5 mins treadmill warm up
3 mins upper body stretch

Leg extensions 12 x 3
Barbell squats 12 x 3 x 20lbs
Leg press 12 x 3 x 54kg
Dumbell walking lunges 24 steps x 3 x 2kg each hands
Stiffed leg deadlifts 12 x 3 x 20lbs
Sumo squat 12 x 3
Seated leg curl 12 x 3
Standing calf raise 12 x 3
Seated calf raise 12 x 3

30 mins elliptical fatburn mode

*Yang takde berat (lbs n kg)maknanya aku lupa lettew
sebab machine lupa plak nak tgk

Semalamnye workout yess aku rasa sore dekat
upper chest, delts, biceps n sakitt dekat forearm
triceps ngan back degil hamat x rasa benda punn!!

ishhh aku suka la cuti!!!

Jamie Eason 30 days knockout body n silly me

My workout plan for holidays is doing Jamie Eason
30 days Knockout Body which means it should start today
but I'm so silly for not bringing my notebook that contains all the
exercise plans!!*knocking head!!*
Arrived in the gym, I did my own upper body workout..
haven't feel the sore yet, don't know the workout was effective
or NOT :(

Here are the breakdowns for today's workout

5mins warm up
2 mins stretching

Back
Superset

1. Wide grip lat pull down  x 3 sets x 30kg
2. Seated cable row x 3 sets x 39 kg

Biceps

1. Alternating dumbell curl x 3 sets x 3kg each hands
2. Incline hammer curl x 3 sets x 4kg each hands

Triceps

1. Rope pull down x 3 sets x 30lbs
2. Standing dumbell triceps extension x 5kg

Shoulder

1. Ez bar upright row x 3 sets x 10lbs
2. Shoulder press x 3 sets x 5kg each hands

Chest

1. Dumbell bench press x 2 sets x 5kgs each hands
2. Dumbell flyes x 3 sets x 5kgs each hands
3. Chest press x 1 set x 15kgs

Abs

1. Seated leg tucks x 15reps x 3 sets
2. Plate twist x 30 reps x 3 sets

Cardio

5 mins warm up
10 mins HIIT  (5x sprints at 8mph, 5x fast walk at 6mph)
5 mins cool down

It took me 1 hour and 15 mins to finish!

TABATA

Short but intense it is!!!
My 30 minutes workout almost killed me!!
Buat 30 mins je tapi dia nye heartbeat is like 90 mins
nye exercise dupp dapp dupp dappp kencang


The Heart Pounder Workout
30 seconds non stop 2 rounds
1. High knees
2. Jumping jacks
3. Squat thrust
4. Mountain climbers
5. Jump squat
6. Dumbell chops
7. One legged jumps
8. Burpees jump squat

Bodyweight home workout
45 seconds effort, 15 seconds rest
1. Burpees (9,7)
2. High knees (80,70)
3. Single leg hip thrust- left  (19,15)
4. Single leg hip thrust - right (16,11)
5. Deadlifts (18,19)
6. Lateral lunges (19,21)

TABATA nak mamps
20 seconds effort, 10 seconds rest 8 rounds

1. Swings
2. Dynamic squats

Gatal nak buat jugak

Actually aku feel sore from previous exercises
good signal kan maksudnya muscles aku twitch which are
dekat hamstring, glutes and quad
upper part rasa x sakit sgt ex: chest, shoulder n back
triceps biceps mmg tak rasa mende laaa

Aku kunun2 nak challenge diri aa try workout tgk
coz esok dah start weekend aku takut mmg tak exercise
tapi dah kaput gini today, aku pospon esok atau lusa jek arrr
nie aku exercise first round dah macam mintakk nyawaa
mintak nyawaaa so brenti jekk
namun begitu nak tulis gaks score

45 seconds effort, 15 seconds rest

Burpees (7,9)
Single leg hip thrust left (19,14)
Single leg hip thrust right (20,4)
Deadlifts (20)
Swings 8kg (10)

ahahahhaa bikin malu saja!!!

Lean legs pyramid

Wooohooo dapat aku workout 45 minutes arini!!
Bagi Adriel minum susu pastu pasang aircond
hah kauuu pejam celik pejam celik terus lena hahaha

So here are the summary

The Bodyweight Blast Workout
12:43:34
10 reps x 2 rounds except mcm lunges kena double
if wanna more challenge then do more rounds

1. Jump squat
2. V-ups
3. One legged deadlifts
4. Pushups with 90 degrees rotation
5. Alternate reverse lunges
6. T-squares
7. High knees tuck jumps
8. Varying hand pushups
9. Lateral lunges
10. Triceps planks up

then I continue with
Lean legs pyramid

1. Squats 20x
2. Lunges 30x
3. Toe touchers 40x
4. Wall sit 50 seconds
5. Jumping jack 100 seconds
6. Wall sit 50 seconds
7. Toe touchers 40x
8. Lunges 30x
9. Squats 20x

Finish by
Sexy to the core
50 seconds effort, 10 second rest x 3 rounds
aka 9 sets

1. Side oblique lift - right
2. Chuck & tuck
3. Side oblique - left

STRETCHING

*****************FIN**********************

Vocabulary of the day
-> haromzadoh

(wink2 kat geyin)

No Sugar Challenge ZWOW

Succeeded!
Yesterday the challenge was no sugar at every meals
and go easy on fruits
So yesterday the only sugar I ate was a small green apple
and yeah minus the white rice wakakaka
counted or not??:D

Today's workout is ZWOW #9 AMRAP
only manage to do 2 rounds + 7 santana push ups
1 round full pushups with cheating here and there
another round knees down

continue with back and chest exercise
dumbell row 15 x 3
chest press 15 x 3
bent over dumbell raise 15 x 3
chest flies 15 x 3

5 full pushups, 5 girlie pushups
finish with 65 seconds plank  & stretching
so here we go 30 minutes workout!

Zwow #11 + some more

So aku mengikut suggestion sis leny
for doing zwow #11 yg tak guna weight
except bodyweight

so Zwow #11 AMRAP
hasilnya
4 rounds + 5 mule kicks
gila stamina kaput dah la knees down
bukan full pushups pon!!
dulu dlm 1 minute I can perform 30x full pushups!!

Then after Zwow I did
Arnold press 15 x 3
Single hand overhead extension 15(2) x 3
Lateral raise 15 x 3
Triceps dips 15 x 3

Finished by 65 seconds plank

This picture and the words inspire me...

Yes, kalau aku nak beralasan seribu mmg boleh
(aku cukup meluat org beralasan, kalau xbleh ckp x bleh)
aku boleh cakap nanti la buat, sebab aku baru operate
anak aku merengek nanti, takde equipment mencukupi
ada cerita best kat tv bla bla bla
I realized that kalau asyik nanti nanti nanti mmg takkan buat
nanti keje plak, penat, headache, stress, jiggling
between work,child, housework and other staffs
Lagipun aku tanak stamina aku terus kaput dan lagi worse
So better I start ASAP
Sekiann sajork!

First exercise after delivery

I did workout by AngryTrainerFitness
called The Floor It Workout
basically this workout involves cardio and lifting weights

Bahan2 keperluan
1- Yoga mat
2- Purple dumbell(kahh kurus sgt!tu je yg ade kt umah)
3-Gymboss timer
4-Kettlebell

Patutnya ada 2 circuit, each circuit 2 repetitions
tapi dapat buat 1 circuit ja sebab tetiba ada call
lama plaks tuh sembang terus potong stim nak sambung
aku gulung2 mat simpan dan pi sidai kain hahaha

Okeh ni score aku yang hado tu
(20 seconds effort, 15 seconds rest)

1)Mountain climbers (30,22)
2)Sit ups (14,14)
3)Jump lunges (15)
4)Swings (10)
5) Dumbell squat and press (7)
6) Triceps pushups (15) -  aku buat girlie punya

circuit 2 x sempat buat, esok aku sambung

My first kettlebell

Yeah the first!

Will upgrade to heavier kettlebell when I'm improving

I will go easy with the kettlebell workout since I'd major operation

all I can think are swings, goblet squat and upright row

Thank you papa Adriel for sponsoring this kettlebell

tapi awal2 menganjeng iols iaitu buat swing with

upping the shoulder, hunching his back and swing

terjelir jelir chaissss

Mula2 angkat 10kgs butttt

maybe I'm to ambitious so

switch to 8kgs instead

Tried to swing and feel okay 

this weight is suitable for me as beginner

Till then

TATA