PUSH Challenge: Enter the Dragon

Now, I know some of you readers may be celebrating Chinese New Year or going to friend's open houses for all the tempting delicious food.

MotherOfChaiShen.jpg look what's for reunion dinner.

So here I'm giving you a CHALLENGE that you must do it everyday (best when you wake-up), do a 100 reps of jumping jacks to start -off your day, until CNY is over.

Yep. Do 100reps of Jumping-jacks. On top of your workout if you do.

Jumping-jacks, standing position then legs open jump to shoulder width with yo hands clapping in the ayer.

 100 reps of Jumping Jack. 

Seriously, how hard is that?


EVERYONE can do this, whether you're the type who doesn't workout at all or those who hit the gym everyday.

CNY wish from Jna, Master Chief and St.Celestine.

Stay Fit and Health, makes you wealthy! Have a prosperous New Year!

For Classes, stay in touch with PUSH@Facebook.

Geek & Fitness Junkie

Would love to share with you this awesome social game site for you to track your workouts which is called the Fitocracy.

Wait what? Yes! Brilliant web founded by awesome two awesome geeks and fitness junkies (just like me) - Brian Wang & Richard Talens.

Brian & Richard.

You should read about Richard's interview and his transformation from "that fat kid sit his ass all day playing video games" to "looking badass bodybuilding".

Hehe, I'm only level 8 so far.

I have 7 invites left (limited invites mainly due to its still running under beta), join while you can!

Click HERE to join.


Don't have a timer? Get yourself a Gymboss Interval Timer now!

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.

PUSH Fitness Goals 2012

Happy wonderful New Year 2012! Yes!

Remember previous post I've given a link to LeanBodyLifestyle on how to set a SMARTER fitness goals.

So, perhaps now you already have a certain set of goals and plans to achieve in this awesome year.


But, question is, how BAD you WANT them?


Here is some of the fitness goals, set by yours truly, to fulfill this year:
1. PUSH class to grow (to encourage more people to challenge themselves to a higher intensity exercise and to be made available at more than just CRUZ Fitness)

2. Complete a 10km marathon with a speed that I can impress myself(yes, I hate running. and this is a freaking challenge for me and i shall start training myself soon).

3. Experience more of other sports and workouts I never tried before.

4. Able to do full-form pull-ups, explosive push-ups, wall-free headstand and float (swimming-float).

5. Help family, friends, and clients to achieve fit, positive, and healthy lifestyle

6. Get myself slender, leaner and tone body for a fitness-model-like photoshoot as self-motivation and a gratitude to BodyRock.tv which in hope would also motivate and inspire others as well.

7. Get fitness trainer certifications - aiming for two.

8. Get more fitness gears (perhaps I should include a wishlist for column too).

These are some of my goals to attain this year, let's make this possible! Along with yours too!

No. no. I promise won't shout like that if I train you. lulz.

Wish you a wonderful 2012 ahead!

A little geeky-side of me - my fit Master Chief model.