Ya i know, not the first post i had on this topic. Saw some work out routine for beginners that i wanna pick up. Go for at least 2 times workout/jog each week to keep fit and burn the fat (so that i can keep wearing the same pairs i have haha).
Got the idea from a facebook video post.Will look up the link later. (credit to Jordan Yeoh)
Here is the beginner circuit list and my adapted version:
a) Squats - 25 x (or 30 sec)
b) Push ups - 10 x (or 20 sec)
c) Jumping jacks - 25 x (or 30 sec)
d) Flutter kicks - 25x (30 sec)
e) butt kicks -25x (30sec)
f) vertical jumps -10x (30 sec)
g) hand stand 5x (just for fun)
3 reps (or 3 rounds), take a 1-2 min break when necessary. For advanced level i think can go without any break between reps. Yesterday just managed to 2nd rep and go for 30min jog on wobbly legs before coming back for another 2 reps.
Was breathless by 2nd rep yesterday, that shows my poor level of stamina and fitness level at current moment. For higher difficulty can do prison squat (hold both arms up to the back of head). Busted my arms by second rep pushup- was going for 20 per set too much for poor arms that only do keyboards & carry baby a littte here and there daily. Rep 3&4 are wimpy push ups on knees just to finish the count.=(
Motivation & reminder: got myself a MiBand. The data recording not working right now, but its ok. Just to monitor daily steps and use it as alarm. Average jog hits 8-10k steps ,thats about 4-5km if i pus up to 40min jog. After the workout and 30min jog it easily bumps to 10k steps before i start rep3/4.
Thighs and arms feeling the pain now, maybe need to go baby steps and tone down, upgrade gradually. Well, hopefully can keep the self-discipline and the time for this.
Got the idea from a facebook video post.
Here is the beginner circuit list and my adapted version:
a) Squats - 25 x (or 30 sec)
b) Push ups - 10 x (or 20 sec)
c) Jumping jacks - 25 x (or 30 sec)
d) Flutter kicks - 25x (30 sec)
e) butt kicks -25x (30sec)
f) vertical jumps -10x (30 sec)
g) hand stand 5x (just for fun)
3 reps (or 3 rounds), take a 1-2 min break when necessary. For advanced level i think can go without any break between reps. Yesterday just managed to 2nd rep and go for 30min jog on wobbly legs before coming back for another 2 reps.
Was breathless by 2nd rep yesterday, that shows my poor level of stamina and fitness level at current moment. For higher difficulty can do prison squat (hold both arms up to the back of head). Busted my arms by second rep pushup- was going for 20 per set too much for poor arms that only do keyboards & carry baby a littte here and there daily. Rep 3&4 are wimpy push ups on knees just to finish the count.=(
Motivation & reminder: got myself a MiBand. The data recording not working right now, but its ok. Just to monitor daily steps and use it as alarm. Average jog hits 8-10k steps ,thats about 4-5km if i pus up to 40min jog. After the workout and 30min jog it easily bumps to 10k steps before i start rep3/4.
Thighs and arms feeling the pain now, maybe need to go baby steps and tone down, upgrade gradually. Well, hopefully can keep the self-discipline and the time for this.
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