Kenapa saya masih bekerja di sini selepas 7 tahun. Sesuatu yang sangat simple Tetapi sangat berkesan di hati saya 😎 . . . #imsuperstar #kelabjutawan #kelabterjongket #mygeesespirit #mybootcamp #mydreamboard #projekbuatduit #projeklakukeras #partner #parttimejobs #parttimeincome #parttimebusiness #ekbd #elkentraining #elkenbydzyne #elkengoglobal #asiatourmalaysiabootcamp #appreciation #reward #rewardstyle #elkenian #growglobal #nazrilifestyle (at Elken HQ) https://www.instagram.com/p/B4MGt2EjjNc/?igshid=1d76ic5wy9pky
Kenapa saya masih bekerja di sini selepas 7 tahun. Budaya Hati ke Hati Semangat Angsa Laut Jayakan Anda Jayakan Bangsa 🥇 . . . #imsuperstar #kelabjutawan #kelabterjongket #mygeesespirit #mybootcamp #mydreamboard #projekbuatduit #projeklakukeras #partner #parttimejobs #parttimeincome #parttimebusiness #ekbd #elkentraining #elkenbydzyne #elkengoglobal #asiatourmalaysiabootcamp #appreciation #reward #rewardstyle #elkenian #growglobal (at Elken HQ) https://www.instagram.com/p/B4MGhtuDJB-/?igshid=fz3vjyp0m7ly
Last day of boot camp was today and I got some good results
6 weeks finished. I am quite sad actually.. I loved the small close knit of people, the awesome trainers, the support for each other and the range of activities we did, which I will continue to do.
Running hills, carrying logs, tyres, running up steps, interval training, burpees, sit-ups, pushing utes, it has all been awesome!
******
6 weeks ago and today's times:
1.6km - 8.59min, 7.45min (1.14 min cut off)
2 min burpees - 21, 32. (11 more burpees)
So I think it shows that over the 6 weeks I have actually got fitter.. I am so proud. Woohooo
Boot camp #4, #5, #6 - Dont know if anyone cares but I like to keep track
Okaaay, so I was slack and missed updating the last few ones. I am doing it as read more just incase you arent interest in this really long post.
BOOT CAMP #4
This was a tri conditioning. So we were in threes taking turns with activities. I was exhausted after this lesson. It was amazing!
6x 50m shuttles -> Burpees/sit ups/jumps/push ups, it changed each time -> Steps on a big tyre. So we did this for 10min's. The time we spent on each one depended on the person running the shuttles..
Shuttles again. so one person ran 3x50m, while the other 2 rested, then the next person went etc. We did this 10 times. We had a time limit to beat and as I was the last person I was always the run pushing hard hard hard to make sure we bet the time.
This was 20sec for each one, for 5 minutes. hold a 10kg ball above our heads -> 20sec skipping -> 20sec iron wall thing.
Then a cool down, jog, stretches etc.
**
BOOT CAMP #5
Well this was an intense session. I cant remember everything but...
We had a warm up, running around, tagging others etc.
In groups of 6 we had a heavy log and a tyre so we learnt the correct way to flip them, lift it etc.
Then Me and 2 others carried the log to the feild.
We had to run to the other end of the field with it, do lunges, sit ups, bear crawl while pushing it.. all very difficult things as the log was heavy!
Then we had to flip this 80kg tyre, jump through it, run back to the line, and continue that. I hurt my wrist :(
We did more running with the tyre and log and competitions with the other 2 teams
Ran the logs and tyres back
Cool down activities
***
BOOT CAMP #6
Soo this was today. It was heaaps of running and interval training. We started by planing a running game, and doing lunges, squats, crawls etc up and down a hill.
60% to lamp post
then 80% to next
then 50% to the next. We conitnued this for 700metres.
Next was running up a hill and down. We did this like 10 times and boy oh boy, it killed me. My ankle also really hurt.
Then we ran back and did the interval training again. But this time:
Sprint
Jog
Walk
Warm down activities, running, stretches etc and it was done. Soo much hills tho, and they are so tricky.
Okaay, Ill try be better at updating from now on.
Half way and I am soo proud of how far iv come already!
I had quite a good day today with my exercise and eating and now I feel super exhausted. I started off with 45 minutes of swimming at 8am. I pushed myself to do a lot of freestyle and just kept thinking of my bikini.
---
Then I went straight to crossfit boot camp. It was pretty intense, heaps of work and I really quite enjoyed it. It went a little like this:
400ishm run to the park.
Sidesteps, high knees, Grape vine etc
5 press ups, 5 sit ups, 10 Lunges, and maaybe a 400m run again.
Then 10 press ups, 10 sit ups, 20 lunges and ran 400 metres, three times.
Then we did 5 burpees. Fml.
Bear crawl for 100m and backwards.
Then a relay thing. 3 sets of 5 burpees, 3 100m bear crawls.
Then we ran back to the building - 400m
2x 30sec side plank on each side.
2x 45sec normal plank
Stretches.
---
And Now I am about to go to CXworks - 30min ab class. I know I shouldnt seem I did boot camp today but cx isnt on a wednesday and I want to do it more than once a week.
If I keep this up, I will have my bikni body in no time :)
