30 days Fit and Fab

We did HiiT Saturday with 3 sets of 10 exercises 40 secs and 10 secs rest in between In total we burn 350 calories. Exercises : - 4 jabs high knee - side to side bounding - reverse lunges with kick - mount climber pause - supine leg abduction - frog jump - plank rise with knee in L/R - crunch hold toe tap - crunch knee in L/R

I did combination between cardio and resistance training 4 sets with 40 secs each exercise and 10 secs rest in between Exercise : - Side to side bounding - Plank into side plank - Squat thrusts - Hollow - Inchworms - 4 plank jack with push up floor - Sumo squat with heel tap - Side plank with oblique crunch - Reverse lunges jump

Today is Upper body workout. I did HiiT Workout with alternate Cardio and Weight training and end with 3.2km jogging. Exercise :  - 4 Jabs and switch blade - Chest Press - 4 Jabs 4 high knee - Tricep Kickback - 4 Jabs with jump squat - Biceps Wide - Hammer jack and jab - lateral rise - skull crush

Today I did combo 5.5km run and leg exercise at staircase. Exercise Warm Up - 5.5km run Body Weight - Bulgarian split - Calf Rise - Sumo Squat - Push Up - Stair Tap - Plie Squat

Today is my training day with my team and we did abs workout. Exercise : Warm Up : 10 mins tabata - Wooden Chop - Twister - Side to Side jump - Frog jump Body Weight : - Single plank rotation - Jack drive - Side plank dips - Single leg rise - Alt V crunch

It's Saturday and it's my exercise session with supermoms. We did Full Body HiiT with alternate cardio and resistance training and we burned almost 400 calories.

Abs and Core exercise to make 6 packs abs. This is very intensive workout focusing on abs. Exercise : Warm up : Stair climbing 3 sets of 12 levels at 2 minutes each Body Weight : - Plank Rotation L/R (3x15) - Side plank dips L/R (3x15) - Reverse crunch (3x15) - Leg circle (3x15) - Bear stance in and out (3x20) - Single Leg raise crunch (3x15)

Today is booty workout focusing more on glute. As usual, I start it with tabata and body weight workout. Exercise : Warm Up : 10 mins tabata 40 secs each and 10 secs rest - Star Jack and side walk - Side to side - Snap Jump thrust - Sumo squat rotation Body Weight : - Wall bridge (3x15) - Sumo squat deadlift (3x15) - Single Wall bridge (3x15 each side) - Rainbow (3x15 each side) - Donkey Kick (3x15 each side)

Today is my Upper Body Workout Day. Exercise : Warm Up 10 Mins Tabata - Frog plank - Plank Jack and Push Up - Punch Jack to side punch - Speed squat Press Body Weight Exercise : - Plank through - Bicep curl - arnold press - Shoulder press - Stir Wheel - Upright row and del fly

This is our first official zoom exercise that open for public and I am glad that my friends from Singapore and Jakarta joining. We did full body workout. Exercises : Warm Up : 10 mins tabata  40 secs each and 10 secs rest in between and 1 min rest between sets - Front, side and back kick - Hammer Jack - Star jack with knee to elbow - Wide mountain climber Body Weight (no equipment) 35 secs each and 10 secs rest in between and 1 min rest between sets - Flat down push up - sit up variation - frog jump - tricep dips - leg raise - pulse squat with jump

Today I did Upper Body Workout using 5kg Dumbbells. Exercises : Warm Up : 10 mins tabata - Upper cut and Front punch L/R - Jumping Jack with knee to elbow - Hammer Jack - Jumping Jack with open arms Body Weight : - Shoulder shrugs and upright rows (4x15) - Hammer curls (4x10) - Tricep extension (4x15) - Side shoulder (4x15) - Arm Rows (4x15)

I had this intense leg and glute day using just only resistance band. Exercises : Warm Up - 10 mins Tabata - Split lunges - Squat with kick - High knee to ankle tap - Front side back kick Body Weight - Lateral and reverse lunges - Frog Squats - Squat pulse - Side to side squat - Curtsy lunges

Exercises : Do 3 - 4 sets with 40 secs and 10 secs in between and 1 minute in between set - Plank rotation - Side Plank rotation - Deadbug - Toe touch - Sit up with twist

Every Monday, I train my staffs as well with exercises via Zoom. And it's Upper Body Workout theme with no equipments. Exercises : 10 mins tabatha Laydown push up Superman Shoulder circle Tricep flapback Shoulder tap and knee in Bench Dips Snow Angels

We had our Absolutely Fabulous Exercise back and it will be held every Saturday morning. So the session is Full body HiiT Workout Exercises : Do 3 sets of 40 secs with 10 secs rest in between and 1 minute rest in between set. - Skater - Quick Feet Burpees - Front and Back high knee - Jumping and Plank Jack - Punch Butt Kick - Shoulder tap with knee in - Jump Squat and Crab walk - Spider Plank - Knee Pump

Today, we are focusing on glute by using resistance band. Exercises : 4 sets of 45 secs each with 10 secs rest in between and 1 min rest in between set Warm up with Staircase - Stairs steps - Plank jack and knee in - Decline and reverse lunges - Squat Jump up Exercise with resistance band : - Glute bridge - Single Glute bridge - March Glute bridge - Leg abduction - Squat with hold

Today's theme is back to basic. I did slow and intense Abs and Core workout with basic posture and exercise. Exercises : - Plank hold 1 min - Side Plank hold 1 min - Crunch 45 secs - Russian twist 45 secs - Flutter kicks 45 secs - Dead bug 45 secs Do 3 sets with 1 min rest in between sets. It looks simple but the abs muscles are burning.

Equipments : - Dumbbells Exercises :  Do 3 sets of 30 secs with 10 secs rest in between - Switch blade and star jack - Punch butt kick - Quick feet burpee - Knee pump - Deadlift Upright row - Shoulder press - Front raise - Lateral raise - Bicep curls - Arm rows

As we have closed 30 days exercise, now is session 2 of 30 days exercise. Equipments : - Bench - Yoga Mat Exercises : 8 mins full body tabatha workout (3/4 sets of 35 secs and 10 secs rest in between) - hand up high knee - double criss cross knee to elbow - plank jack with knee in - jump squat with crab walk Full Body Workout  - bench dips (3x15) - elevated plank spiderman (3x10) - incline push up (3x10) - elevated shoulder tap with knee in (3x10) - elevated crunch (3x20)

Equipments : - Bench - Resistance band - Yoga Mat Exercises : - 8 mins warm up with tabatha - Squat with toe touch - Split lunges - Squat with heel tap - Squat up and down - Calf rises - Bulgarian Split - Leg abduction and adduction - Single double glute bridge - Fire hydrant