30 days Fit and Fab

Weight : 49kg Body fat : 24.5% Visceral fat : 3 Body age : 34 Exercise : HiiT full body workout Breakfast : infused lemon water Lunch : Shirataki kolomee Snack : choco biscuit Dinner : homemade kolomee

Today I did superset for cardio and back to basic full body workout. Warm up - 3 sets of stair case climbing 12 levels - 1.2km jogging Body weight - Push up (3x20) - Single twister (3x20) - Glute bridge (3x20) - Tricep dips ( 3x20) - Sit up (3x30) - Squat (3x25)

As usual Saturday is Full Body Hiit with powerful moms. Since there are many new joiners, I did HiiT for beginner - 4 quick feets and 4 jumping jack - Low plank jack - Parcel squat and back steps - Wooden chop static curtsy lunges - Drop squat floor touch - Sit up leg straight with pillow - Ankle tap with pillow - Burpees no jump - Back extension and superman

I did this intensive Upper and Lower Abs workout with 10 mins tabata as a warm up Warm Up - 10 mins tabata - Quick feet and burpees - Single punch - Front, side and back - Inchworms - Pull down Body Weight exercise - Crunch - Leg raise - Toe touch - Hollow - Sit up - Flutter kicks

To balance the sore muscles at lower body, I did Upper Body Intensive workout the next day. Warm Up : Tabata 10 mins with basic exercise do 6 rounds - High knee - Jumping jack - Twister - Butt kick - Skip Hop Weight Exercise - Side to side push up - Single lateral rise - Single front rise - Tricep dips - Single pull down - Bicep curls Arnold Press

This is the session I did with my staff. It's killer leg day and after the session, I even couldn't do squat :P Exercise : - Squat with kick - High knee to ankle tap - Frog squat - Split lunges - Lateral sumo lunges - Reverse lunges jump - Side to side bounding - Plie Squat and hold

Sunday is my cardio endurance training and I added resistance training focusing on glute muscles. Exercise : Cardio endurance : 6km Resistance training - Sumo squat - Lateral squat - Parcel up and down squat - Sumo squat with heel tap - Squat with twist - Deadlift

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

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

I start the week with Abs and Core Workout, new variation with the basic abs and core workout. Exercises : Warm Up 10 mins Tabata - Side to Side Jump - Burpees - Wooden Chop - Plank Jack and knee in Body Weight : - Abs Roller - Runner Crunch - Wall knee in - Wiper - Side Crunch

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