It's another BLACK rain!

It's been weeks that I haven't been able to sleep at night, as a result, I'm perpectually tired during the day. Owing to the fantastic weather, I got my classes canceled today. I managed to squeeze in a few hours sleep during the day. Woohoo! Got up and went downstairs for a coffee only to get myself soaked head to toe! (No, I don't carry umbrella, I just don't.) Anyway, if you happened to see a girl in purple vest walking around in heavy rain with a coffee in hand, y'know that's moi!

Now that I have decided to stay in, I might as well do a workout at home. So here's today core-strength cardio workout:

Warm up:

• Dynamic stretch (see previous posts)

Core-strength cardio:

Perform exercises in a circuit fashion with minimal rest. I did 3 sets with 45s break in between. Of course you can perform higher reps and sets if you're fitter and stronger.

• Breaststroke, 3lbs DB, 20 reps


• Plyo push-up, 5 reps


• Single-legged squat-one arm raise, 10lbs DB, 15 reps each side


• Reverse flye, 10lbs DB, 20 reps


• Reverse lunge kick up burpee, 10 reps each side


• Hips flexion, 20 reps each


• Med. ball squat and jump, 8lb med. ball, 15 reps

Abs:

• Leg raises cross touch, 2kg med. ball, 15 reps each side


• V-up, 8lb med. ball, 15 reps


• Russia twist, 8lb med. ball, 20 reps

Stretch

Time: 58min

Calories burnt: 300kcal, 43% fat

Drop me a line if you have any questions about the workout. Have fun in the rainy day!

Oh BTW, in the picture is the 2kg med. ball I did Leg raises cross touch with. It's a versatile tool, I also use it to train with my kids and they love it!

A quick workout log!

Before I head out for errands and work, I managed to squeeze in a quick workout. It's such a beautiful day, I hope you guys can give this workout a try when you're out on the beach.

Warm up:

• Dynamic stretching
• Butt kicks
• High knees
• 15 squats

Core-strength cardio:

Perform exercises in a circuit fashion. I did 3 sets with 45s break between sets. Of course, if you're stronger and fitter, you can perform higher reps/ sets or take a shorter break.

• Woodchopper, 8lbs med. ball, 15/ 20/ 20 reps
• Plank triceps extension, 20 reps
• Mountain Climber, 100 reps
• Calf raise, 20 reps
• Breaststroke, 3lbs DB, 20 reps
• 8*8*8 (8 burpees+ 8 lateral push-ups + 8 later squat jumps + 8 lateral push-ups + 8 burpees)

Stretch

Workout time: 34 minutes

Calories burnt: 223kcal, 38% fat

Drop me a line if you have questions about the exercises or simply tell me how you feel about the workout! Have a fab day!

Just how many push-ups can you do?

Today workout is simple. It focuses on strengthening your gluteus and increasing your upper body strength, when it also raises your heartrate so you burn more fat during the workout.

Lateral push-ups & lateral squat jumps superset
Perform 10 lateral push-ups and 8 lateral squat jumps back to back and do as many sets as you can with minimal to no rest in between. That's gonna get you blasted!

Lateral push-ups, 10 reps:

1. Starting on a plank position with your hands spread under your shoulders and feet together. Abs tight and lower your entire body into a push-up.
2. Back on the plank position. Now move 1 foot sideways (with your feet spread now) and bring hands together to perform a triceps push-up.
3. Repeat step 1 & 2.

Lateral squat jump, 8 reps:

1. Starting with your feet shoulder-width apart, abs tight.
2. Lower into a squat position (make sure your knees aligned with your toes but not over them).
3. Squeeze your gluteus and jump sideways.
4. Get down into a squat position right away and repeat the previous steps.

Well, I did 6 sets and I was done! It is good if you're in a time crank or if you have a hard training the day before. Give it a try and lemme know how many sets you do. Enjoy!

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July 14 - core-strength cardio

Perform exercises in a circuit fashion. Take 1 minute rest between sets and 15 - 30s between exercises if you must.

Warm up:

• Dynamic stretch
• 15 squats

Core-strength:

• Med. ball squat jump-triceps burpee, 15 reps
• Breaststroke with 3lbs DB, 20 reps
• Mountain climber, 100 reps
• Single-legged squat toe-touch, 20 reps
• Med. ball one-legged elevated push-up, 10 reps
• Reverse lunge & skip, 15 reps
• Olique crunches, 15 reps each
• Squat & punch with 3lbs DB, 30 reps (15 each)

Cool down and stretch

I did 2 sets and then a 5k run later in the evening.

Time: 37 minutes

Calories burnt: 257kcal

How I felt?

It somehow reminded me why my clients 'hate' me (in a good way). :-)

Give it a try and lemme know how you like it. You CAN always do more reps/sets and lift heavier. Keep pushing the thresholds and achieve more!

Workout today

Having completed a daunting 16k long run yesterday, today is my easy XT day! Woohoo.

I have finished 2 sets of the core-strength circuit and will go for a 4k E run later when it cools down a little.

Warm up:

• Dynamic stretch


• high knees


• 15 squats

Core-strength circuit:

• Single-legged woodchopper with 8lbs med. ball, 15 reps each side


• Elevated med. ball push-up, 10 reps, 16 reps


• Freestyle with 3lbs dumbbell, 15 reps each side


• Burpee with triceps push-up, 15 reps


• Deadlift swing and press with 10lbs dumbbell, 15 reps


• Leg raises with cross-toe touch, 20 reps


• Butt kicks, 1 minute


• Reverse lunge lift and side kick, 15 reps each side

Cool down and stretch

Time: 37 minutes (excluding stretching)

Calories burnt: 237 kcal, 40% fat (according to my Polar FT60)

How I felt:

I felt as thought I was drowning while doing the Freestyle! It was a tough one! Overall it wasn't too taxing, therefore it's best paired with mild cardio on a 'rest' day!

Drop me a line if you need further instructions on the exercises. Enjoy!

p.s.You'll see me post-workout in the pic. ;-)

Sorry I Can't

In fitness coaching, we not only train up our clients physically, but also mentally. I have my clients come to me on different quests, most of them are asking to enhance their sports performance and to get in a better shape. Some of them also need help with jumping over the mental hurdle.

Normally, the first 3 sessions are the most crucial because you are forced to step outside your comfort zone to do something you have never thought of trying. The results can be disheartening if you realize you are not as fit as you would admit. Therefore it is very important to overcome that mental block and keep on trying in order to better yourself.

I strongly believer that the power we possess is infinite. However, by saying 'I can't do it' is like putting a limit to our abilities, thus hundering our progress. You might not be strong enough to do a pull-up now, but then if you give it some time and effort, you will be able to do 5 reps in a row in the near future. By staying determined and disciplined, you will reveal the potential that you have not yet discovered. By being patient and making effort with training, we can all become the best athlete in our form.

Goal setting is another important role to keep you steady on the training wagon. Be it a new PR or a weight loss goal, keep your eyes on it and give all you have to achieve it. Treat yourself a spa or an ice-cream after a long hard session or reaching your training goal. Occasional treat does no harm, or you will easily lose motivation from extreme restriction.

So now, get off the couch and do something, BECAUSE YOU CAN!