30th Mar 2010 menu update

Salam,
Xsempat nak publish by words, aku publish ikut gambo dulu lah yer. Layan...



Workout
30 mins GL interval workout

D4WIC

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Workout details:

Instruction: 30 reps per routine
Per routine: tak kira sebab kira reps
Additional: On music ahehehe... so masuk rangkap ke2 mana2 lagu aku dah start switch ke next routine, kebetulan dekat2 30 reps, more or less laaa... ader yg aku stop kejap 10 to 15 seconds amik nafas :D

[1] jumping jacks
[2] butt kick
[3] jump rope
[4] bicycle crunch
[5] sit up
[6] burpee
[7] twist dance *akekekek*
[8] double jump rope
[9] touch toe
[10] boxing mix-routine
- box
- side punch
- lower punch
- erkk... tak ingat +_+
[11] fly arms with weight
[12] sit up with weight
[13] sit up off weight
[14] stretching and cool down workout

Note: tak buat push up sebab dalam burpee dah ader push up +_+, loteh2!!!

12 dengan 13 actually dah xder nafas dah, mmg betol2 tahap +_+ dah huhuhu.... tapi sebab perjanjian dengan diri sendiri nak abehkan 30 reps per routine so aku gigihkan jugak... aduhai!!!

Burpee pun sama. 10 reps yg 1st ajer gigih dengan senyuman, 2nd 10 dan 3rd 10 dah dengan tangisan dah huhuhu... rasa2 abeh 1 lagu kot untuk burpee saja sebab banyak kali stop wahahah :)). Nasib baik lepas burpee, sambung cardio... :P. Kalo tidak tergolek dog ler kat situk :))