Tag Archive: fit


I’ve posted my Day 1 training program yesterday which focus more on Lower Extremities , back muscle and core stabilization.  Now I’ll add my Day 2 training program.

DAy 2 (W)

30 minutes jogging

Push up x 15 reps x 2 sets

 

for lesser tension try doing modified push-up

 

or for those who are having a hard time doing both try wall push-up

 

Triceps dips x 15 reps x 2 sets

 

1 minute step ups on every rest interval ( a flight of stair or a steady block can be used.)

 

2 minutes rest and water break

now we will focus on smaller muscles of the body (shoulders,arms), we will do most of the arms and shoulder exercises in a standing position to generate more fat burning and core activation.

Standing forward raises x 12 reps x 2 sets

 

standing lateral raises x 12 reps x 2 sets

 

standing biceps curl x 15 reps x 2 sets

 

Triceps over head extension x 15 reps x 2 sets

finish the activity with Standing back bend position to release the tension

 

Same as day 1, this program would take up 45 minutes to an hour.

Pointers to remember:

  • always activate you core by tucking in your abdomen (refraining from holding breath) for increase stability.
  • in a standing position activity, make sure to NOT hyper-extend your back to prevent unwanted back injury.
  • proper breathing technique must be applied ALWAYS
  • be well hydrated
  • stick to the routine
  • exercises must be incorporated with proper diet

day 3 focus more on compound exercises + abdominal training exercises.

credit: I don’t own the pictures. credit to the owners. thanks! :)

OPPAN GANGNAM STYLE

Just because I love PSY oppa this much!!!

I have watched the Gangman style Music video 100th times and I must say the upbeat music with its extra hyper dance steps are to die for! Psy oppa have outdone himself and just like other fitness aficionados, I have this urge to make an aerobic training out of it.

here’s the full PSY oppa’s GANGNAM STYLE MV

credit: http://www.youtube.com/user/officialpsy

here’s WAWA DANCE ACADEMY version – more detailed steps if you want to follow the dance moves.^^

credit: http://www.youtube.com/user/namgeun

the dance steps focus more on leg activity, a bit of core and endurance training.

let’s try doing aerobic The GANGNAM STYLE way!!! 🙂

After a long time of hiatus, i was able to jump-start and focus on my Fitness training.

I started to get serious with my Exercises training “AGAIN” last June 2012.  I weight in at 65 kg, with a fitness level of intermediate ( now at 55 kg ^^). I started with taking up the necessary measurements needed and do a weekly program which I can stick with and can do at home.

Because, I needed to lose weight first, I focus on targeting cardio training and body weight exercises.

Day 1: ( M-F)

30 minutes jogging

Squats x15 reps x 3 sets

Lunges x15 reps x 3 sets

1 minute Jumping jacks on every rest interval

2 minutes rest and water break…

then i resume with back bracing exercises which focuses on strengthening the back muscles and targets the core.

cat and camel maneuver x 15 rep x 2 sets

All fours opposite arms and legs extension x 15 reps x 2 sets

and ended up with child’s pose to release the tension

all in all this program would take up 45 mins to an hour.

Pointers to remember:

  • always activate you core by tucking in your abdomen (refraining from holding breath) for increase stability.
  • proper breathing technique must be applied ALWAYS
  • be well hydrated
  • stick to the routine
  • exercises must be incorporated with proper diet

will post next the day 2 exercises training.

credit: I don’t own the pictures. credit to the owners. thanks! 🙂

Have you ever experienced sudden lower back pain due to bending over to pick up something? it can be dangerous if you are doing it with a rounded back. Lower back pain is one of the most prevalent musculoskeletal problem in our society today. As i have always said prevention is always the best remedy.

Master Hwangssabu with 2NE1’s fresh voice DARA have demonstrated us of the exercise that can strengthen our lowerback muscle, also toning glutes and hamstring muscles.

here’s the demo video Master Hwangssabu and Dara prepared for us:

credit: http://www.youtube.com/user/Hwangssabu

Good Morning Exercise with kettlebell

1. hold the kettlebell with both hands placing it at the center of your base of support

2. feet should be placed shoulder width apart

3. Brace the abdominals and remember to breathe normally — out with exertion and in on recovery.

4. Keeping the back straight, bend at the hips until the hamstring muscles at the rear of the thigh start to limit your movement. Bend a little further to give them a stretch, but not so that you feel pain or discomfort.

5. Maintain a similar sort of straight back as you would when lifting from the floor: don’t curl the back over.

6. The legs should be kept straight: do not bend the knees.

7. repeat the exercise for 12 times with 2 set and 30 secs rest interval

p.s.

How low you can go with this exercise depends on your flexibility across the posterior chain of muscles including the hamstrings, gluteals (butt) and lower back. Don’t push this exercise too far beyond your inherent capability.

credit: http://weighttraining.about.com

2NE1’s  Go Away , a song  suited for strong independent women who don’t dwell into the memories of any unwanted break-up and never wasted a time to suck up and cry. 2NE1, as the epitome of independent women today, has become a role model to every girls and inspired every broken-hearted to pick up their pride, move on and show to the world that they don’t care.

overflowing with fierceness and confidence, let’s channel 2ne1’s charm, let the pulsing beat and crazy electric guitars take us away into dance land .

let’s follow these amazing steps from wawa dance academy. Be fierce and slick like 2NE1!

cr.wawarookie

 

a/n: move your body!exercise!dance steps are cool!!! YG family fighting!

Yet another Hit dance song from the FEARSOME FOURSOME 2NE1.

let’s stretch and get ready to learn the latest 2ne1 dance step from wawa dance academy.

let’s have some fun while following these crazy moves that will help us burn those stubborn fats, strengthen our arms, legs, chest, shoulders,back and abs!

cr.wawarookie

 

a/n: dancing is fun, you’ll even forget you’re working out! 😛

Hello! Master Hwangssabu is back with another 2ne1 exercise. Last time we did the triceps and inner thigh exercise, now we will focus on the lateral part of our thigh.

Hip abduction exercise helps to strengthen and stretch the muscles that surround and protect the hip joint. As an added bonus, with the stretching and strengthening actions it pulls the muscles into longer and leaner lines.

Strengthening and stretching these muscles will help to stabilize the hip as well as to keep it flexible and working efficiently so we can move with ease. Most specifically, walk with ease and without pain.

This exercise helps in toning the hip, thighs,buttocks and side flanks.

well without further ado let’s watch Master Hwangssabu’s Standing Leg Abduction exercise :

cr.hwangsabbu workoutTV

Standing Leg Abduction

1. Stand erect with your weight on the right leg and your right hand on a chair or table or any stable post to stabilize your body. raise your left hand forward.

2. Keep your left leg straight while moving that leg away from your body towards the left. When the leg reaches a point where you feel a contraction in the area of the buttocks, stop the motion and hold for one second.

3. Then return the leg to the starting position. (off the ground)

This will constitute one repetition. Perform this motion for 10 – 15 repetitions and then switch legs.

there are many different ways to do hip abduction exercise. You can exercise in a side lying position, lying on your back, or standing. You can work  all of these hip abduction exercises using ankle weights or theraband for additional resistance.

 

STAYING FIT EVEN DURING TRAVEL

It was a well-known belief that when you go on a travel, your diet and fitness level go down the bushes too. This is one of the main problems for those people who wants a continuous fitness regimen and for those who just started one.

For travelers, I compile these simple “On-the-Go” exercises. You can always incorporate your regular fitness programs or start a new program when on a travel. Being creative is the key, learn new techniques. It will help you get healthy and fit while reducing your stress and increasing the day’s productivity.

These are some of the travel tips and exercise “On-theGo” routines.

  1. It is better to book a daytime flight, more activities can be done upon arrival and being active can lessen the effect of jet lag.
  2. Walk! The best way to sight-seeing, Shopping is thru walking. Walking helps you maintain your fitness at the same time you can appreciate the view more.
  3. Remember to hydrate once in a while. So always tag along bottled water or power drinks of your choice.
  4. When eating out on the road, try ordering without looking at the menu. Arrive at the restaurant with a healthy meal in mind, like steamed vegetables or broiled chicken, and just order it. Fruits help a lot too.

Exercise “On-the-Go”

  1. Cardio > 30 mins walking ( so far most travelers walk for more than 30 mins. )
  2. Body weight exercises such as:
    1. Squat  X  20 reps  X  2 sets
    2. Lunges  X 15 reps  X 2  sets each leg
    3. Calf Raises  X 20 reps X 2 sets
    4. Push up  X 15  reps  X 2  sets (push up preferences >wall pushup.on knees. On floor)
    5. Back bracing  X 20 reps X 2 sets
    6. Triceps dips X 15 reps X 2 sets
    7. Crunches X 20 reps X 2 sets

continue routine for the whole travel time (1-3 weeks)

Stay healthy and fit!!!