W1D3 - LISA Latihan Cinta Antarabangsa

Rutin

Superman Push-ups
Elevated Push-up’s & L&R knee to elbow touch with the Swiss Ball
Squat & Press with the Pink Sandbag
Ugi Clean & Press + Jump Forward + 3 x Squat Jumps
Reverse Pull-Ups on Dip Station
Side Jump Burpee + 2 knee to elbow Oblique Abs + Tuck Jump Centre (Alternate Sides)
Forward Lunge + Side Lunge + Knee Lift. (Alternate Legs) with the Pink Sandbag
Ugi Ball Push-up & Burpee + Sumo L&R Knee Touch.
Tricep Dip + Kickout V Abs with the Dip Station
Overhead Abs with the Pink Sandbag
Sandbag Shoulder Lift + Squat + Switch Shoulder Press with the Pink Sandbag
Speed Run

W1D2 - Rutin Cergas Rasa Baik

*testing upload guna youtube account. hihihihih

Rutin

10 x High Knees, 10 x Mountain Climbers

2 x Squat Jumps , 2 x Push-ups, 1 x Tuck Jumps

Centre to Elbow Jump (L&R) , 2 x leg jumps

Clean, Press, Squat, Press, Push Up

Tuck Jumps x 5, ½ Burpee,; squat hold x 5

Spider Knee Push up, Straight Leg Push Up (L&R)

Switch Lunge, Press

Side Lunge x 2, L&R Side Punch, 2 Tuck Jumps

10 x Squat, 10 x Squat Jumps

Elbow to Knee jumps 10 x each side

Wide leg jumps,  Push up

Speed run

Bodyrock 30 Days Challenge

Yehaaaaa.. Hari ini hari kedua workout challenge yang aku download daripada Bodyrock.tv.. Bawah nee Fit Test untuk 1st day..

Rutin: Squat Jump
Push Ups
Burpees
High Knees
Switch Lunges
Tuck Jumps
Straight Abs

Haaaaaa.. Cuber buat yer kawan2... Jangan ingat anda kurus anda mampu :P