Punches are made

You can actually burn fats in 4 minutes workout SAME with hours of cardio/swim/bicycle. But of course this will requires more intensity.

This workout is known as TABATA. To be honest, I’ve been looking/research about this for quite sometime already. Based on peoples reviews and experience and MY EXPERIENCE , this workout definitely good for plateau busting/time-efficient/incinerate those last bits of fats (lower abs)/ Weight & fatloss/ Increase stamina/increase endurance/increase strength.

Named after a Japanese researcher on fitness stuff in Japan (you dont say).

Involve 20 second high intensity workout/10 second rest, total of 30 second. do this by involving 8 exercise(eg push ups). 30x8 = 240 second = 4 minutes!

why this workout is good?

1. HIGH HIGH HIGH AFTER BURN EFFECT
2. increase aerobic and anaerobic capacity
3. time-efficient
4. flexible 

So..I have my own simple Tabata workout I would like to share.

1.

20 second pushups as many as possible!!!! knee pushup if you cant. then, take 10 second rest

2.

20 seconds of LIGHT/FREE weight squat as many as possibles, then take 10 seconds rest.

3.

20 second of kettle bell swing(or anything/water bottles etc) as many as possible, then take 10 second rest.

4.

20 seconds of light/free shoulder press (prefer with light weight) as many as possible, then take 10 seconds rest.

THEN, you start from the beginning…total of 30 secondx4x2=240second=4 minutes!

You rest for 1-2 minutes..then repeat if you want ( i will repeat for sure for maximum fatloss)

I would suggest doing this in the morning, do 2-3 cycles. So that you kick-start your metabolism, your AFTER BURN EFFECT will be high.

This is free tabata timer below

http://www.tabatatimer.com/

All the best !

i never share my legs workout, so here it is.

my leg workout consists of 7(1 have no picture)

weight depends on your goals and depends on your capability 

remember to do free weight squat as your warmup!

lets start

1.

squat (77.5kg) 5 sets of 8 reps

2.

leg press (50kg minus machine weight)

5 sets of 12 reps

3.

leg press calves raise

5 sets of 12 reps

4.

smith machine calves raise(80kg)

5 sets of 12 reps

5.

leg extension

5 sets of 12 reps

6.

i dont have any picture for this workout. this workout is modification of squat exercise. requires a BOX. use a 40% of your squat weight. start with, going up onto the box, then go down again, and then SQUAT(1 rep). then repeat.

5 sets of 12 reps

p/s: leg workout is always neglected by people. Ive seen a lot of people with big upper body but with stick leg. LEG is CORE.whatever we do,we require the strength of our leg. the stronger the leg we have, the stronger upper body we have.

NEW ABS WORKOUT

OUTDOOR WORKOUT

TRICEPS WORKOUT

NEW CHEST WORKOUT

BACK WORKOUT

BICEPS WORKOUT

OLD CHEST WORKOUT

ABS DAY

SHOULDER WORKOUT

LEG WORKOUT

so this time, my ABS workout will be a lil bit more intense than the previous. why? everything is WEIGHTED..i use ankle weight

and so..basically, pendulum swing, leg raises will be more intense (focus on lower abs)

so now..lets begin..

1.

ABS PENDULUM SWING/WINDSHIELD WIPER (weighted)

4sets=22,20,18,16

i dont recommend this to beginners, because requires more strength and stability, can hurt you!

2.

weighted HANGING LEG RAISE (weight increase intensity)
4 sets of 12 slow reps.

3.

weighted decline straight leg raise, with elevation at the end.

4 reps=15,14,13,12 of slow reps.

4.

weighted swiss ball crunches (20kg)

4 sets of 15 slow reps

5.

the 5th and 6th are SUPERSET..you do alternate

DEEP CRUNCHES

15,14,13,12 reps superset with below workout

6.

half leg lift half crunch superset with above workout

15,14,13,12

7.

weighted SIDE BENDS (20kg)

4 sets of 12 slow reps

8.

weighted torso rotation

4 sets of each sides= 8-12 reps

9.

weighted crunches

4 sets of 12 slow reps

10.

1 minute PLANKING

p/s: make sure every rep is done SLOWLY to ensure maximum contraction of the abs muscles group.

hey guys.its been a long time i didnt update my blog. so im going to share you my OUTDOOR WORKOUT or if im not in the gym. 

1. good for both male and female
2. workout all body parts
3. doesn’t requires any equipments,just heart and dedication

ok. my outdoor workout have few routines

1. similar to circuit training, consists of total body workout.
2. start with the lowest reps (10 or 5), then increase by 5 reps after one circuit.
3. after each workout, do 15 seconds ‘lari setempat’
4. dont cheat
5. take a rest for 1-2 minutes after 1 circuit
6. tomorrow you’re going to feel soreness, be sure to eat a lot of protein after this workout.

okay..lets start!

1.

10 reps of jumping jacks

2.

10 reps of wide pushups

3.

10 reps of situps

4.

10 reps of lying pullup/pullup

5.

10 reps of free squat

so that’s my outdoor workout

REMEMBER!!!!!!!!!!!!!!!!!!!!!!!!!

1. after each workout, do 15 seconds lari setempat. order are like this, jumping jacks > lari setempat > pushup > lari setempat > situp > lari setempat > pullup > lari setempat > squat > lari setempat
2. DONT CHEAT. if you cheat , you dont gain much from your workout
3. if the intensity is quite high for you , start with lower reps, 5 , and reduce the ‘lari setempat’ to 10 seconds
4. for pushup, if you cant do it, do knee pushup.
5. for pullup, if you cant do it, do chin up.

this workout works everything. so, the next day you will probably have body soreness, dont forget to eat high protein meal after this workout.

this workout is good for fatloss,muscle strength and increase muscle mass too..it works like wonder .

p/s: anything..just ask me..all the best!  :P