PUSH using Gymboss

Since this weekend there's no PUSH class, I'm throwing in a workout for PUSHers or any readers who wanna start to get in shape, do it now!

For this workout, you need an interval timer and (optional) a set of dumbbells. Get a  GYMBOSS.

The routine:
Tabata Warm-up:
Set your timer to 20s/10s, 8 rounds.

During the 20 seconds interval, you'll be doing:

1. Jumping jacks

2. Push-up jacks. (use straight hands if elbow is too difficult)

3. Squats

4. Dumbbell row

**Without dumbbells do push-ups.

Repeat another time and you're done with the warm-up! You must go for max rep and effort!

The Workout:
 Set your timer to 50s /10s x 4 rounds
1. Buttkicks.














2. Mt.Climber

3. Tuck jumps (beginners, do jumps without the tucks)

4. Lunges twist - hold  a bottle if you don't have a dumbbell.

Repeat this for 4-5 sets with a 30 seconds rest in between sets. Again, go for max reps and effort.

Cool-down:
Always stretch, especially after intense workout. Do not sit or rest immediately after the workout, stand and walk around abit and take a few long deep breaths then do the following stretches.
Do the following for 20 seconds on each arms and/or legs:

Long cat lunges. wait what, loong cat is loooooonnnngggg.

Wall calves stretches.

Write down your scores if possible, so when you re-doing the workout again you'll see yourself improve alot.

Get personal with PUSH's best friend, Mr.Gymboss

How's the beginning of the year treating you so far?

Did some PUSH beach workout at Nagapuri, Kuala Penyu. Burpees with Rendy.

I started with an awesome new working environment at CoreFitness as a Personal Trainer and membership consultant. Challenging and fun at the same time! I immediately fall in love with the job, colleagues, customers, clients and environment. Hope it keeps going on =)

Now back to the topic, as I was referring, Mr.Gymboss.

For old viewers, there's no stranger to this as I've introduce him in my Christmas' post.

 I love working out using interval timer,whether its low/mid or high intensity.

Mr.Gymboss & Jna.

 But of course, you already know I always prefer high intensity workouts.

Le high-kneening

Since I love doing HIIT, having a lightweight clip-on timer like Gymboss with two intervals itself is much more convenient for me to keep track than using apps on my phone.

Set set set, 20s 10s or 50s 10s. You decide.

You can set two intervals e.g. 20seconds interval doing cycling , next 10 seconds interval the next as rest and  set rounds you'll be repeating during the set.

I'll be featuring workouts from now and then with Gymboss timer setting.

Get one know by clicking HERE, so you can workout LIKE A GYMBOSS.