Kadazan Bonita

Hi All,

This was my workout routine last Monday. It’s a full body workout which will strengthen your core area too.I only use fitball and dumbell. This workout is suitable for all level.

Beginner level- You can do this workout 2 set x 10 reps.

Intermediate- 3 sets x 12 reps

Advance- 3 sets x 15 reps

Or you can do it as a time challenge too.

I did time challenge on Monday. 10 sec rest and 30 sec work and each workout i did 3 sets.

So here’s what i did.

1- Anterior Leg reach.

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I did mine with single arm up in the air and then reach down to the floor. You can do either way.

2- Alternate Single arm chest press on stability ball

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I use 2 Dumbbell for this workout instead of 1 and alternate hand all the time.

3- Single Dumbbell arm row on stability ball

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NOTE: Back straight, do not arch. Brace your core. Ensure your elbow is not pointing away from your body but align with your shoulder. Pull your Db up and stop right next to your ribcage and slowly lower it down again.

4- Single leg squat ( without weight)

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This is the easier version.

The advance version is as below.

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5- Alternate shoulder press

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6-  single side lunges  ( i did this with weight 3kg on each hand)

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7-Hammer curl

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8- Dumbbell single overhead press

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You can do this while standing up or sitting down.

9- Abs roll out

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Try to go as low as you can without compromising your technique. .

Note:

For workout number 1, 3.4,6 and 8. Always start with your non dominant side, once done switch to the other side .

Ok, so that was my workout on Monday. I did it in a circuit routine. 10 sec rest 30 sec work and each workout i did it 3 times. Now i’m off to check out this anti wrinkle creams that work.

Chiao bellas .