30 days Fit and Fab

Equipments : - Yoga Mat - Dumbbells/water bottles Exercise : Do 4 sets of 30 secs each and 10 secs rest in between - Hammer Jacks - Half Burpees with Bicep curl - Front and Lateral Jack - High plank with arm row - Arm row and kickback - Shoulder shrug and upright row - Single and double floor chest press

Day 3:    E xercise : HiiT Upper Workout A ttitude : Low Stress R est : I sleep 7 hours N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Breakfast : green smoothies 133 cal Morning Snack : Protein Shake 80 cal Lunch/Dinner : Soba Salad 276/415 cal Afternoon snack : Mixed fruits and protein shake 313 cal

Day 2 :    E xercise : 6.5km Jogging A ttitude : Low Stress R est : I sleep 7 hours N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Total Calorie Intake : 1257 Cal Breakfast : Green Smoothies 212 Cal Early Breakfast and Morning Snack : Protein Snack 160 cal Afternoon snack : Mixed Fruits and chicken glutinous rice 403 cal Lunch/dinner : Brown rice, beef bulgogi, kimchi, stir fried brocolli, fried tempe 300 Cal

Day 1 :    E xercise : Tabatha and Side Abs Strengthening Workout A ttitude : Low Stress R est : I sleep 5 hours 36 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Total Calorie Intake : 1660 Cals Breakfast : Fruit Smoothies 273 Cals Morning Snack : Protein Shake 80 Cals Lunch / Dinner : Satay Garden Salad 439/583 Cal Afteroon Snack : Mixed Fruits 285 Cals

As this Circuit Breaker was extended until 1st June, I decided to become new person in terms of body, mind and soul. Besides, I wanted to learn and discover more the truth about my body. That's why I decided to have this 30 days Lockdown Meal Plan. Hopefully, after this I become a new person with more positive energy. It's started on 26th April and will be ended on 31st May. My target : - Body Weight = 48kg - Body Fat = 23% - Visceral Fat = 2 - Body Age = 32 I took down day and night weight, body fat, visceral fat, and body age to know the progress. And I did food log, exercise and sleep log as well. There's no particular diet that I follow, I only conscious about what I eat and calories in and out. Let's journey together with me.

This marks my first training company staffs via Zoom. I was so excited to workout with them. It makes me who I am again. And thanks God, they feel more energetic and positive and want more. So we will do it again next Monday.

I woke up early in the morning and feel like want to go for jogging around neighbourhood. So I did 6km plus run around. It's kinda a good feeling after wards.

Day 16 is a rest day, thus we start again on day 17. Equipment : - yoga mat - body weight Exercise : Warm Up with Tabatha : 3 sets of 35 secs each with 10 secs rest in between - Cross Jack - Knee to elbow toe touch - High knee with lunges - Side Up - Front side back kick Side Abs Workout - Bicycle Crunch ( 3x25) - Hip Raise (3x15) - Russian Twist (3x15) - Side Plank Rotation (3x15) - Side to Side (3x20) - Side Plank knee to elbow (3x20)

Equipments : - Yoga Mat - Body Weight - Fun music Exercises : - Skater - Lateral Hop with hold - Plank Jack - Half Burpees - Scissors punch jack - Plank Rotation - Squat angle touch - Hollow hold variation - Butt Kick

Equipments : - Abs roller - Yoga Mat - Dumb Bells Exercises : - Abs roller (3x10) - Crunch in and out (3x10) - Rainbow Taps (3x15) - Jack Drive (3x15) - Reverse Plank Tug in (3x12) - Curtsy Lunges (3x12)

Equipments : - Yoga Mat - Body Weight Exercise : 3x35 secs with 10 secs rest in between - Commando - Pull down high knee - bicycle crunch - Plank Thrust - Twister - Inchworms - Shoulder Tap - Jump Squat - Mountain Climbers

Equipment : - yoga mat - dumbbell - resistance band Exercise : - Shoulder Press ( 3x10) - Tricep Kickback (3x10) - Bicep Curls (3x10) - Squat to Lunge (3x10) - Hip Thrust (3x10) - March Glute Bridge (3x10)

Inspired by @Pamela-Reif, slow and intense abs workout with 10,000 hours song by Justin Bieber.

Equipment : - yoga mat - body weight Exercise : - Warm up : HiiT ( Zigzag run + jumping jack, zigzag run + mountain climber ) (4 sets with 10 secs rest in between) - Bear kick (3x20) - Bear side tap (3x20) - Bear hold (3x30secs) - superman (3x25) - cat and cow (3x25) - plank with single leg raise (3x20) - hip raise (3x15)

Equipments : - bench - dumbbell Exercise - Hiit as warm up (Burpees, High knee, twister, punch out - 2mins) (3 sets) rest 10 secs in between set - Chest Press - Bench dips - Seated Lateral rise - Bicep Curls Variation - Tricep extension - Rear del fly

Equipments : - Yoga mat - Resistance band - Dumbbell if any Exercise : - Stair climbs for warm up (3 x 10 levels) - Glute bridge (3x12) - Fire hydrant (3x12) - Sumo squat (3x15) - Side walk (3x8) - Leg abduction and adduction (3x15)

If we need weight but we don't have dumbbell or barbell, this would be a great idea. Our kids.

Equipments: - pillow - yoga mat Exercise: - around the world (3x15) - russian twist (3x15) - toe taps (3x15) - pass the pillow to leg (3x15) - V crunch (3x15) - knee rotation. (3x15)

Equipments : - Dumbbell - Bench . Exercise: - warm up with HiiT 3x and rest 10 secs in between - bicep curls (3x10) - sit crunch (3x15) - tricep extension (3x10) - DB row (3x15) - shoulder press (3x15) - reverse hyper (3x15)

Equipment  - yoga mat - body weight - dumbbell (if any) Exercise  Do 3 sets : Lunges (3x15) Plie squat (3x15) Push up (3x10) Russian twist (3x15) Superman (3x25) Plank rotation (3x30sec) Bird dog (3x15)

Day 3 - Full Body Workout Equipment : - Yoga Mat - Body Weight Exercise : - Warm up : Jogging 2km - Static Lunges (3x15) - Plie Squat (3x20) and hold 15 secs - Russian twist (3x15) - Scissors (3x10) - Bench Dips (3x15) - Jack drive sit up (3x15)

Day 2 - Abs and Glute Day Equipments : - Yoga Mat - Dumbbells (if any) - Resistance Band Exercise : Do 3 sets - High knee (30 secs) - Alternate high knee (30 secs) - Lateral Jumping Jack (30 secs) - Front Jumping Jack (30 secs) - Stationery run (30 secs) - skip hop (30 secs) - Weighted sit up (20 reps) - Weighted glute bridge (15 reps) - Leg raise (15 reps) - March glute bridge (15 reps) - Side plank rotation (15 reps each side) - fire hydrant (15 reps each side)

As we were on Lockdown where fitness centres were all closed for almost a month. I created this daily exercise video to keep us fit and fab and emerge stronger. Day 1 - Leg Day Equipments : - Staircases - Dumbbells (if any) - Body Weight Exercise : Do 3 sets - Staircase climbing (10 levels and aim for less than 2 minutes each set) - Squat Jump and staircase tap ( 3 reps and 20 secs) - Bulgarian split (15 reps each side) - Weighted Squat (15 reps ) - Mountain climbers ( 20 secs) - Calf rises (25 reps each side)