Beautiful Monday !

Been very very busy this week, terpaksa lambat update workout summary coz terlalu banyak sangat benda kena settle. Walaupun busy, saya tetap curi masa untuk workout maklumlah Time Efficient Workout kan ada....so there is no reason nak skip tak tentu pasal.
Sebelum terlupa saya nak ucap banyak2 terima kasih kepada Sis Leny (salah seorang teman fitness & blogger) yang mana tempat saya banyak membuat rujukan tentang fitness ni di atas jasa baik beliau buat entry penjelasan berkenaan HIIT atau TABATA workout. So kalau ada sesiap yang ingin nak tahu or berminat pasal dunia fitness ni sila lah ke rumah itu yeeee :)

 ~ gambar ini describe everything related to me, nothing much to say ~

Here my workout summary for week 3 [16 -22.04.2012] :

17.04.2012 (Tuesday)
~ warm up
~ 2 rounds of brisk walk (2km)
~ 3 rounds of jogging include sprint (3km)
~ Low jack (20x) + Front squat (20x)
~ Cool down + stretching 
add : ~ 80x Kettle bell double handed swings + 20x Kettle bell swings alternate

19.04.2012 (Thursday)
~ 2 rounds of brisk walk (2km)
~ 2 rounds of jogging...[tetiba ada org fogging nyamuk, bantut selera nak lari2 lg...]
~ ZWOW # 11 (1 round jeeee...)
~ Jump lunge 20x + front squat 20x each + backward lunge front kick 20x each
~ cool down + stretching

21.04.2012 (Saturday morning)
~ Brisk walk 1 round
~ Jogging + Sprint 3 rounds
~ Jump jack 50x + Burpees 20x +Push up 10x
~ Backward lunge front kick 20x + sumo squat 20x + Front Squat 20x + Jump Lunges 20x + Glute Bridge 15x +  Abs crunch 30x + bicycle crunch 20x + Double leg raise up 10x
~ cool down + stretching

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....terlampau busy punyer pasal, i summarize sume jer sekali, hehehe...
Here my workout summary for week 4 [23 -29.04.2012] :

24.04.2012 (Tuesday)
~ warm up (Low Jack 50x + High Knees 80x)
~ Kettle bell double handed swings [60x,50x,50x] =160x
~ Kettle bell single handed swings alternate = 20x each side
~ Goblet 10x
~ Single Arm Row 10x each side
~ Kettle bell Jump 35x
~ cool down + stretching


29.04.2012 (Sunday)

~ warm up (Jump Jac 50x + High Knees 50x)
~ Kettle bell double handed swings 220x
~ Kettle goblet 20x
~ Cool down
add : Badminton for 30minutes...layan anak2 main

Minggu lepas adalah minggu yang super duper busy hinggakan saya tiada kesempatan lansung utk update blog ini, walaupun hanya blog picisan sahaja namun blog ini umpama diari harian saya...means everything for me biar apa pun orang kata...cewahhh:) So sekian saja bebelan hari ini, byk sangat work load menunggu...phewww!...