Tuesday, April 3, 2012

I love KettleBell workout

Here my workout summary for last week (27,28 & 30.03.2012) :

27.03.2012 (wednesday)
~ warm up :- high knees + jump jack (30 each)
~ Zwow#10 {shud be AMRAP 10 mins, but mine is 2 rounds je & 12mins} --nampak sangat kureng stamina....
:- high knees [100x,50x]
:- reptile bur pees [20x,20x]
:- kettle bell jumps [20x,20x]
~ Kettle bell swings with 2 arms [40x,40x,20x]=100x

28.03.2012 (Thursday)
~ warm up
~ Best Begginer Home Workout Routine from (here)....do as many reps in 10 mins
Part 1
:- Body weight squat [20x,20x]
:- Body weight glute [20x,20x]
:- Push up [20x,20x]
:- Single arm with kettle bell [20x each side, 20x]
:- Front plank [seberapa lama yang boleh tahan...sy tak tengok masa sangat]

~ 100x 2 handed kettle bell swing
.....still not satisfied, so continue with......

Part 2
:- Body weight Reverse Lunges [20x each side, 20x]
:- Two handed kettle bell swings
:- Goblet hold overhead press [20x,20x]
:- Single Arm Row [20x, 18x]
:- side plank hold [10x each side, 10x]

30.03.2012 (Friday)
~ warm up (Jump jack-20x, Burpees-15x)
~ Zwow #7 -- shud be 3 rounds for time, but tetibe my baby nangis so mampu buat 2 rounds dlm masa 8mins...byk sgt gangguan, phone call la...ada org dtg la...sigh:(
:- Jump Lunge & side kick [10x]
:- Super girl Push Ups [10x]
:- Jump Rope switch to high Knees [100x]
:- Love Bends with kettle bell [10x each side]
~ 80x 2 handed kettle bell swing
~ cool down & stretching...terpaksa rushing coz baby dh melalak nak nenen...hehehe...

*********************************
Sabtu & Ahad adalah hari cuti, pulang kampung, anak saudara kawen...diet adalah hancussss...nasi putih+nasi minyak, sambal tempoyak, luckily ada ulam2 fresh:), ayam kpg masak kari, daging masak hitam, bubur pedas:)....takleh tahan hokey, tapi i cuba control portion sebaik mungkin...& my water intake(air putih) adalah maintain baik dlm 3liter perday.

Workout summary tersebut adalah apa yang i sempat tulis, before ni mmg i ada buat workout dalam seminggu 2-3 kali tapi lupa nak tulis or just update dlm fb group. So start last week i sengaja tulis balik segala wo yg i buat even hanya swing kettle bell sesaje...hehehe...
Sy tak dapat nak commit buat workout setiap hari mcm apa yang saya buat dulu2 or kawan2 lain, coz sy ada anak kecik yang perlukan perhatian bila sy pulang kerja...biasanya dia menyusu dulu dlm 15-20mins & main2 kejap then baru bagi ngan baby sitter utk diuruskan.

Apa yang saya sangat suka pasal kettle bell workout adalah masa anda dapat dijimatkan:))
....i biasa buat swings sesaje dlm 10-15mins, then baru tambah workout lain2. Kalau haritu sy rasa nak buat zwow after 10 mins then I tambah buat kb swings + abs workout etc....tuptup finish dlm 20mins je...kalau dulu buat Jm workout kena hadap tv or lappy....within 20-25mins adoiiiiyaiii nak nanges tengok jam di dinding, bila lah nak abissss...hahaha.....syukur sangat now, tak payah susah2 sarung kasut(i tak pernah workout pakai sport shoes pun), clear barang2 depan tv tuk buat workout space....maklumlah rumah I sempit kan...now i biasa buat kb swings kat beranda or depan pintu rumah, even boleh buat atas alas kaki pintu masuk....hahaha...melampau:p



~ sorry ye...gambar my own kettle bell lom jumpa, so pinjam jap gambar cartoon nih..heee ~

2 comments:

Leena said...

Yesza, Kettlebell workout mmg suitable utk mummy yg ada baby yg perlu extra attention-sbb ia time-efficient!

kHuZaiMAh said...

hohoho...balik keja sempat gak swings guna baju keja...hehehe:))