Me and My Workout: Part 4

Salam,
Ok, this is sambungan darik Part 3... ok layan...

For those who miss my previous posting read here:
Part 1
Part 2
Part 3


Ok, the next workout is:

30 Days Shred by Jillian Micheals
[self DVD and follow from You Tube].

Mmm, where to start? Rasa nya banyak posting pasal 30DS nih dan ramai yg dah ader DVD dier and some even workout with it and make it happen right? Cth paling dekat Miss Einaz kita lah kan... Hi Einaz!!! *wave*

Korang leh dapatkan DVD JM kat mana2. Download the torrent [ehem2] cakap pelan2... >:). Choices of her workout sangat2 banyak. Even kat You Tube sampai tak terikut lah sebab banyak sangat anyway yg paling senang nak ikut is 30DS. Easy to follow and only 30 minutes plus to make it done.

The thing that I enjoy when doing 30DS with JM is I always see and hear her thru the monitor wahahaha, so it's like having workout with your trainer in front of you. Actually you will have this feeling when you see any workout DVD right? U'll never get bored and the only things that you might slightly do is... cheating? Ahah! I know... I did that several times :P.

But then I keep thinking, it's my body... it's my life, why am I cheating in workout if I wanna see the result? So it will make you get back on your but again wahahah!!! This is pretty intense! tambah2 pulak JM erkk.. quite garang wahahaha... not garang lah.. dia cam tegas sket kan... so if u don't feel anything that boost your energy and adrenaline while do her workout, something wrong somewhere :P. Plz re-check ur self teheehehe... :D

What kindda training she have in 30DS?

Ok, dalam 30DS ada 3 level. Each level ada dalam 30 minutes [or maybe a little more minutes] and you'll get a total 30 days workout [if you follow it religiously] hihihi...

Here is what u may seen in Level 1:

Circuit 1
a] Warm-up: arms cross, windmills, jumpings jack, hips circle, knee circle, jumping jacks again
b] Strength: push up, squat and press [X2]
c] Cardio: jumpings jack, jumps rope [X2]
d] Abs: basic crunch, reverse crunch

Circuit 2
a] Strength: Back exercise with dumbell roll, static lunges with bisep curl [X2]
b] Cardio: but kicks, punching [X2]
c] Abs: crunch across body [ legs switch left and right]

Circuit 3
a] Strenghth: Chest fly, side lunges [X2]
b] Cardio: jumpings jack, but kicks, punchings, jumps rope
c] Abs: bycle crunchs,
d] Coldown: streching backs of hamstring, crawl centre, backs, shoulder, elbow, do it all for left and right. Then, last one... stand up tall, pull in your right legs back with left hands closed to thighs. Same, do it for ur left and right legs.

Ini baru Level 1. Level 2 and 3 is much more to go...

Ok, it's really hard to explain here but if u can have her DVD's and see it for your self, it's better. Most of the strength exercise, u may need a dumbell... more or less around 1kg only... I think for beginners this is actually acceptable. Because you will have repeatations over and over so if u have more weight on your hand, it might slow your workout.

But when you picking up your momentum, you'll get use to it, u might need to add extra more weight, depends on your capability. Always ask your body. Don't injured your self, we don't wanna see any injury [copy ayat JM :P] ahaks...

I found out the You Tube version; the video have been disable. Here is the link:

http://www.youtube.com/watch?v=6WSPkxYX2Xc&feature=fvw

And only Level 1 Part 1 left there... the other 2nd and 3rd half is already gone. If you want to see all part, you may need to download it from the respective JM website [or any torrent... ehem2 - clear throat], or get ur self a copy from any DVD shops. Or ask Einaz akekeke... Einaz, promote nih promote, wahahaha >:).

Ok, I found this... actually many of it hihi, but I like this one... do follow it if you like. make it happen in 30 days... if u want. If you really do this non-stop for 30 days, u may lose at least 10 lbs or 4.5kg in a month... fuh! I do need that! Ini JM yg cakap ok... bukan haku keh keh keh. Ulang balik kata2 dia dalam nih ... the more effort you give, the more committed you are, the more time you spend, the more weight u put on it, the greater result you will get!

Jillian Michaels: The Great 1-Month slim-down



Ok, in here ader:
1. Hot stepper [use chair or anything like it]
2. Reverse squat [with dumbell]
3. Plank up [modified]
4. Plank [easy modification]
5. Prime climb [with dumbell]
6. On your mark
7. Take a bow [with dumbell]
8. Power pike [push up with stability ball] ... this is hard huhuhu :-s
9. Flye chest [ermm, sebelom nih aku eja chest fly ajer, whatever... korang paham kan?]


My advice, do every step in 10 X 2 or 3 reps, depends on your capability. Maybe nak buat 1 rep dulu then move on bila dah selesa. I like the plank version, ada banyak version plank rupanya wahahaha... 30 seconds of 1st plank is easy, 2nd 30 seconds might be hard. Itu baru easy plank, modified plank... fuh fuh... do it, feel it, u'll get what I meant.

Ok, that it for now. See you guys in last part... ermm... when the times come wahahah >:)...