Tag Archive: workout


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! :)

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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

Now a days having a “DOPE” abs is now a status quo. MEN and WOMEN are dying to have one.

Remember than in order to achieve great abdominal,you need proper nutrition and a well-balanced exercise routine to go with these ab-focused exercises.


Guidelines can help you achieve your goal, but it’s your perseverance and discipline that gives effect to your exercises.Follow this simple guidelines:

Perform several (3-5) abdominal exercises 3-5 times a week. Start with exercises and repetitions that are comfortable for your fitness level and as you improve increase the number of repetitions.

one basic abdominal exercises is the basic crunches with 3 points step which will be demonstrated by Master Hwangssabu, this abdominal exercises was designed for BIG BANG’s MAKNAE SEUNGRI.

  • Lie on your back with your knees bent and feet flat on the floor.
  • Place your palms at the back of your neck
  • Contract your abdominal muscles lifting it a little higher (point1)
  • Breathe out as you curl up.
  • from the last position ,again contract your ab muscles lifting it a bit higher than the first one (point2)
  • Breathe out as you curl up
  • holding the last position, contract your ab muscles reaching its maximum contraction ( point3)
  • Breathe in as you lower your back flat to the ground.
  • Tip: Don’t tuck your chin to your chest and keep your head up.
  • Do this exercise for 12 reps X 5 sets.

 

who wouldn’t want to have an ABS like him?? XD

 

 

Preparing for the Holiday Season

The holiday season is fast approaching, December and January are often filled with a lot of festivity (eating and drinking). One of our main problem with Holiday season is maintaining our shape “OR” getting back in shape after the holiday.

Good news is, it’s not hard to prevent those problems 🙂

We can make this early Holiday week as a preparation for the holiday season.  early training is the key.

Start your day with an Aerobic exercise ( may it be walking, running or Dancing!!)

Follow up with weight training. Body weight exercises can be executed at home  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

or if you’re already hitting those machines, you can follow Coach Lark’s simple steps:

  • Assign one workout a week to doing heavier weights with lower repetitions than you normally do (you should aim to reach exhaustion by 10 reps).
  • Assign another workout to lighter weights with higher repetitions(18-25) for a long, sustained burn.
  • And assign a third workout to a middle range (12-18,) but do more sets than usual.

When you are overloading (training more than you are accustomed to), it’s crucial to allow active recovery days between workouts and to make sure that you get two consecutive rest days of light training (or even total rest) each week. This allows your body to fully recover.

Working extra hard for these next two weeks will allow you to relax more thoroughly over the holidays and take it easy, without losing fitness or feeling guilty.

And while you’re relaxing, remember that your body will be happiest with you if you stay active, so although you won’t be doing anything strenuous, still make sure to take light walks, do some yoga, stretch out a bit, or move your body in whatever way is most enjoyable to you. (coachlark.com)

Control your diet 🙂

we all know that temptations are just around the corner every holiday ( feast,drinks,SWEETS) but it is always our choice 🙂 say it with me… IT IS OUR CHOICE…

P.S. being busy during holiday doesn’t mean you can’t spare 30 minutes of your time to yourself 🙂 be more active! your body will love it, your friends will envy you and you’ll be happy with the result!!! 🙂

HAPPY HOLIDAYS!!!

sexy butt, all you need to do is to follow proper exercise and diet. Nowadays people tend to stop working out due to reasons such as no time or no machine at home, well let’s stop those nonsense reason and begin with being practical. Read this >>> you can exercise ANYWHERE!!! As in anywhere, as long as you’ve got a free space and knowledge of the exercise you need to do J

Today Master Hwangssabu shared a Giant set Exercise to enhance our HIPS,THIGHS,BUTT.

This exercises are mostly done by women who wanted to contour their BUTT 😀

 

 

Giant sets for Thigh,Hip,Hamstring

Hip and knee extensions + hip extension +isolated butt hip extension (knees bent) + fire hydrant or hip abduction

Get down on “all-fours.” Both of your hands should be palm side down and flat on the floor. Your knees should be bent at a 90 degree angle and both your knees as well as your toes should also have contact with the ground.

Shift your weight slightly off the leg to be worked.

Start with the knee close to your chest

Bring your knee straight pushing your sole backwards  squeezing your hip up.

Then lower the leg back to the starting position

do the movement for 5 repetition and hold the position

from the last position lift your straight leg up feeling the squeeze on your butt and back

slowly lower the legs back to the starting position

do the movement for 5 repetition

from the last position bend your knees making the sole pointing upward

Keeping the knee bent, raise the knee off the floor so that the sole of the foot moves towards the ceiling.

Slowly lower the leg, almost back to the starting position and repeat.

Starting again with all fours

While keeping your leg bent, lift the chosen leg up and rotate it out to your side until the inside of your thigh is parallel with ground. This is much like when a male dog lifts his leg out to urinate.

Return again to starting position

Do the movement for 5 repetitions

Do the whole exercise for 4 sets of 8-10 reps

have fun training!!! ^^

Have you seen Taeyang’s sexy back? well i know most of us have seen it.. with all the well defined muscle, who can say he’s not Uber HOT? who wouldn’t fall for a body like this?

the next video that Master Hwangssabu shared was a customized back exercise for Korea’s RNB prince Taeyang.

credit: Hwangssabu TV

One Arm Dumbell rows

An exercise for building thickness in the lower and center back. If done properly, with correct body position, it can also develop strength in the lower back. If done improperly, this exercise can aggravate the lower back and lead to injury.

1.Put one knee up on the end of a flat bench then place the hand of the same side on the bench.

2.Your other leg will be on the ground (knee slightly bent), not directly beside the bench but about a foot out to the side.

This completes the triangular base of support.

3.Grasp a dumbell in the other hand. Stretch your shoulder down and forward to get a complete stretch then pull the dumbell back and up towards your waist/lower abdomen in an arc, not a straight up and down movement.

4.The dumbell will come up the outside of your thigh when you are using lighter weight.

5.When you start using heavier weight, the dumbell should come up the inside of your thigh. This is contrary to what you may see elsewhere but it is a more comfortable and healthier position for your lower back when using heavier weight as the resistance is within the base of support rather than outside it. This means less torque on the lower back.

6.Your upper body should be parallel to the ground.

7.It is also very important that your lower back be arched throughout the movement to maximally activate the lats. This arch also helps to protect your lower back from injury. Remember, the arch is the strongest architectural structure.

8.Bring the elbow back and up as far as you can go.

9.The range of motion will depend on the amount of weight being used, though try to keep the range as large as possible even when using heavy weight.

10.Lower slowly, down and forward, rotating the torso in that direction to get a fuller stretch.

pointers:

1. Ensuring you’re not hunched

2. Keeping a tight back

3. A better grip

4. Keeping the shoulders square

This is a follow up exercise for those people who wanted to have Seungri’s upperbody look 🙂

Another superb exercise program from Master Hwangssabu

credit: Hwangssabu TV

Bent over forward and side raises (compound movement)

*targets the whole deltoids and trapezius muscle.

This exercise can be performed both standing and sitting.

1.Bent your body 45 degrees  from your waist and dumbbells coming to rest in front of you palms facing each other.

2.let the dumbbells hang on your sides

3.Lift the dumbbells raising them forward to a level slightly higher than your shoulders.

4.From forward raises bring the dumbells into  side raises, (arm should be keep straight, slightly bent your elbows) giving a little squeeze into your upperback.

5. now lower the dumbells back to your side.

Do this exercise for 5 sets of 20 repetitions. ^^

always remember to exhale when you exert an effort. keep a controlled motion and about jerky movements. concentrate on training the deltoid muscles and giving a little squeeze on the upperback muscle.



Big Bang’s Maknae have evolved to be one of the hot idol in the Kpop industry. With his strong baby promotion you’ll see his chiseled abs and well defined chest.

Master Hwangssabu have updated his exercise tv with Seungri’s chest exercise, so get ready guys! if you wanted your girls love you like they love seungri better watch this ^^

credit: Hwangssabu tv

Power Pushup

>>using flat bench

1. Assume the normal press-up/push-up position.

2. As you press up, really “power up” pushing your hands into the flat bench as you raise your body so that your hands lift up from the bench.

3. You want at least a few inches between your palms and the bench each time as you power up, and then land again with a slight bend in the arms to absorb the impact of your landing. Then lower and repeat.

Do four good sets of twelve repetitions twice a week, and marvel at your results.

This exercise will build your sensational abdominal muscles as you use them to stabilise your body, vastly improve your lung power and stamina, and you can certainly expect to be huffing and puffing as you raise your heart rate, and begin to sweat and of course develop tremendous upper body strength.

This is essentially a plyometric exercise, one where you utilise the additional force of springing up from the floor to increase the resistance provided by gravity, and is a sure thing for developing explosive power.