This is a variety of lower abs workout ranging from beginner to advance level. Please go with  your own level accordingly and do the reps according to what you can do without compromising your technique.

Some video comes with technique cues and some with reps.. whatever the reps that you decide to do, remember to always listen to your body even if it means that you can only do 5 reps … be happy with it. Your strength will definitely grow as you go with your workout..be patience with yourself

1- Lying crisscross or also known as SCISSOR

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2- Leg lift

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You can follow the speed of the workout recommended on this video to challenge your lower abs but remember DO NOT ARCH YOUR LOWER BACK! And if you are doing just that, lower your leg just to the point before your back start arching.

3- Hip Raises

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NOTE: Do not swing your legs up and down, control the movement when your hips coming back down to the floor.

4- Jack Knife

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5- modified v-sit

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NOTE: Your eye gaze should always be in between your knee, neck on neutral position do not lift your chin up.

6- 4 times abs

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7- gymball roll out

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8- hanging knee raise or leg raise

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To some who thinks this workout post boring, perhaps you might wanna check out cypress trees instead? Mana tau you like to berkebun kan?

As some of you already know, this week training is kickboxing for warm up and then full on ZUZANA’s fat slaughter workout… I seriously thought Zuzana’s workout is the one that’s gonna kill me..but i was totally wrong…it’s actually my KICKBOXING!! GAH! What was i thinking…tsk tsk tsk. Now my whole back, trapezius and shoulders aching!!! WOHOO, Im loving the pain though..hahahahahah.

So here’s my workout routine for this week.

Warm up- 22 min of kickboxing/shadow boxing. Each workout you will be doing it for a minute NON STOP and then rest for 10 sec or you can continue if you want up to you…and you will be doing this workout two sets in a row…

1- Half squat.
2- Side cross jab
3- 2 step forward,1 cross and 1 jab (L)
4- 2 step forward,1 cross and 1 jab (R)
5- Squat and 1 knee
6- Squat and front kick
7- Round house kick ( L)
8- Round house kick ( R)
9- Weave
10- Ascending elbow
11- Descending elbow

And for the strength workout i did Zuzana’s fat slaughter workout. basically you will need to do 6 rounds of each exercise,30 sec work for each exercise and 10 sec rest. There’s only 4 exercise in this program so you should be done in like 16 min ( if my calculation is right la, my maths suck big time anyway,LOL)

1- touch wall squat.
3 sets on the right and 3 sets on the left.
2- Sumo push up
3-ALTERNATE Jump Lunges
4-Reverse push up.

My score for this workout:

1- 17,17,15,17,15,15
2- 10,9,18,5,9,9- i have to answer Dan’s question on his workout routine hence the number is bit cacat here…LOL!
3- 23,14,19,21,20,20- I did this wrongly..instead of alternated jump lunges, I did single leg lifted on chair lunges jump! STOOOPADS!!
4- Did not manage to do this workout because i could not find a place to do it, LOL!

So this week workout is not fully completed but i intend to do all this workout tmrw at sunway, since i found out i can hang on to something while doing my reverse push up.. before heading to Coach Daniel at Subang. Dan’s workout is totally different frm me this week..he is doing 300 reps workout..also only 4 exercises.

Anyway, to those who wants to know how to do this workout head on to www.bodyrock.tv and type fat slaughter workout..you will be able to see step by step on how to do this workout

Good luck you all if you ever try this whole workout im sure you will benefit from it.Kalau sakit balik rumah cari recliner slipcover ja…LOL!Apa itu,sia sendiri pun inda tau…hehehe

Like i said earlier, i never find men with monolid attractive at all but i don’t know why.. It’s totally the opposite with Marcell. I, myself terkejut that i find him sexy. LOL!

Not only i find him sexy…tapi he have this gorgeous looking body too and oh…he can sing!!

Maybe it’s because he has that skin head ( eh betul ka tu? Yang rambut pendek ala ala botak ni?) And that goatee of his..or janggut pendek what ever you call it la… cos i tend to admire men with that style,  Just see la ba who i  married at the end…hahaha..Mr botak and his goatee

Hmmm..tengok si Marcell ja cukup sudah.. i don’t think i need any clinicallix to loose weight…hahahah..tengok dia pun my heart rate naik sudah…wahahahah celaka! Anyway…in case you wondering siapa ba ni lelaki..here i show you some pic of him..

And this is one of his video clip….

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Heheh..happy weekend peeps!!

And this is my own botak man whom i go home to everyday now who sing and cook for me (sometimes), Who makes me laugh my head out and at the same time who can irritate the hell out of me! My husband…Daniel Franklin Gomez.

So yes peeps…i like my man teda rambut and bergoatee  :D

Im so addicted to this show that everytime tu commercial break,  sia sakit hati and then bila tu credit comes rolling up… sia pandai maki tu tv ar… serious! Im not joking.. sia rasa sia anggau sudah ni..

Even typing this now.. im listening to Glee song.. ALONE feat kristin chenowith….isk.. sia inda sabar oh for next week… cis… wednesday come faster!! Im so bloody addicted wanting to hear them sing…aiseh!

If only i can fast forward tonext week wednesday now… hmmm.. then again.. kalau sia fast forward my time.. memang my job pun go gila kan?? hahahahha

Anyway… its time for me to hit the sack..hoping to catch glee in my dreams too… manala tau tiba tiba anggau sangat sampai pandai menyanyi like them…kan best! hahahahah… hmm..sah i think i anggau!

Here’s this week tune that i like the most… ALONE feat kristin .. this woman have real strong pipe man… wow!

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When i was in my teenage year, this was one of my favorite Malaysian pop group KRU…HAHAH ..for those who have no idea who is KRU , they are the pop group that was formed in 1992. Compromises three brothers Norman , Yusry and Edry.

Of cos, Yusry was my favorite in this group he was the nick (from back street boy) in this group with that eyes and that sexy chin he have…. good enough to make me go ohh la la …hahahah!!! Although i think Norman is the better singer than Yusry la…heheheheh

Anyway, here is one of their song that i like… Apa saja.  Happy listening…:D

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Apa saja untukmu
Tak ku hiraukan waktu
Katakan saja kan ku laksana
Permaisuri kau bertahta di jiwa
Apa saja untuk mu
Ke dasar lautan biru
Bertaruh nyawa andai kau damba
Mutiara…di hari lahirmu
Kita menuju gemilang asmara
Tiada cinta setanding kita
Kurela sehingga ke akhirnya
Tunai segala mimpimu
Uhh…ratuku
*Chorus:
Untukmu kasih
Ku cuba meraih
Bintang di angkasa
Walau tak terdaya, kan ku ikhtiar
Untukmu kasih
Gembira, bersedih
Selagi ku bernyawa
Untukmu kasih, ku korban apa saja
Apa saja untumu
Kan ku ubah caraku
Jikalah itu yang kau mahu
Apa saja demi kebahgiaanmu
Bukan ku pinta yang luar biasa
Cuma secebis janji setia
inilah … lagu cinta kita
Hanya terbaik untuk mu
Selama – lamanya
*Repeat Chorus:

Doi….Looking at the big crowd in the concert… macam sia mau bagi diorang pakai air filter oh… Panas and mesti bau gila kan time tu?? hhahahahahah

Hope you will enjoy this song as much as i do.

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I’ve been to so many moments in my life
Where I can’t find anyone to turn to but You
Only You
Always You.

And when all that’s around me are fallin’
You will remain there standing just for me
Only You
Only You.

In my weakest times, You were so strong
When all hope is gone, You carry on
I draw my strength from You
When I could no longer find any of it in me.

You are my life
You are my strength
I can’t fight the battle alone
I can make it through when I’m with You.

‘Cause You are my shield
You are my soul
You’re breathing life into my heart
All the love that I have come from You
Always You.

I’ve been lost in the middle of nowhere
And I can’t find my way home
I’m so lost without You
But You have pulled me through.

You took me in Your arms
And You rescued me from the dark
And now, I’m finally home
I feel safe, ’cause now I’m with You.

‘Cause You are my life
You are my strength
I can’t fight the battle alone
I can make it through when I’m with You.

‘Cause You are my shield
You are my soul
You’re breathing life into my heart
All the love that I have come from You.

All the love that I have come from You, You, wooh…

My life
You are my strength
I can’t fight the battle alone
I can make it through when I’m with You.

You are my shield
You are my soul
You’re breathing life into my heart
All the love that I have comes from You.

Always You, always You, always You
Only from you
All the love that I have come from You
Always You.

With her success, i don’t think she needs to figure out how to get student loans now eh?? You go Charice!!

Ku selalu memikirkan tentang kita
Apa punya harapan yang dikejar
Kerna aku masih penuh rasa ragu
Melihat kau seperti tak bersungguh

Jika kau mencinta
Berikanlah kurasa

Korus
Diriku dah berikan yang terbaik
Dan bukannya nak mengungkit
Siapa benar siapa salah
Siapa menang siapa kalah

Dah berikan yang terbaik
Memaksa hati merisik
Mungkin kau bukan teman hidup
Yang terbaik untukku

Memang benar ku amat mencintai mu
Dan harapkan di sana pun begitu
Tetapi kau tak luahkan perasaan
Apa lagi memberikan ku kasih

Jika kau mencinta
Berikanlah kurasa

Diriku dah berikan yang terbaik
Dan bukannya nak mengungkit
Siapa benar siapa salah
Siapa menang siapa kalah

Dah berikan yang terbaik
Memaksa hati merisik
Mungkin kau bukan teman hidup
Yang terbaik untukku

I heard this song yesterday and i think i am liking it already

If you are looking for outer banks vacation rentals, click the link

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Sebelum engkau ke mari
Tiada resah
Tiada khuatir

Menjelang kemesraanku
Yang dirindu
Hanya syahdu

Mengapa itu mahu jadi teman
Mahu jadi kekasih selamanya

Aku bukan lagi mainan dulu
Telah ku campakkan kau kemana

Kelautan hitam yang ku tahu
Pasti kita tak jumpa

Semalam itu semalam
Hari ini aku hidup
Dalam dunia yang aman

Kenangan kita lucutan
Kita bakar sama-sama
Pengalaman hidup siksa

Need help with business continuity services ? Check it out the page…hopefully there is something there to help you out good luck!

Do you know that apedixin, fenphedra among others is a natural appetite suppressants? Apparently they are the best in diet pills in the market now… hmmm…..there’s even a pill that can make you loose weight and at the same time increase the size of a women’s breast! How crazy is that?? LOL! i don’t mind trying that one …hahahaha…as long as the size doesnt go to Pamela Anderson size la…i think i can handle it…wahahahhaha.

Anyway, back to the real post..enough crazy stuff..i dont need diet pills anyway..i just need to workout. LOL!

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Have you ever wonder where have all your friends gone too? What happen to them, where they are now, how are they doing and all?

I Do…i wonder where have all my “friends” gone too… it’s like they have vanished into thin air..although, occasionally i do bumped onto them in the mall…but thats about it…they dont make an effort to call, dont make and effort to turn up to any of the function that i invited them to go…nothing! I wonder should i call them to my wedding when i get married? Are they worth the pain and money??

“Pain= to remember their names, Money= sending the invitation card and not to mention the dinner course on the wedding day”

It’s very disappointing and not to mention PAINFUL to know that we were once very close but now its more like out of sight, out of mind friendship.  I’ve made an effort to call them…to catch up with them..but it seems like..im the only one who is keeping up with the effort,..i am the only one who gets excited whenever i bumped onto them in the mall.Sigh.

I really wonder what made them change, is it because im not married yet?  Is it because i do not have kids yet? Is it because im no longer needed or is it because i am not marrying someone rich and famous and my circle of friends  is not from the famous people group? WHAT IS IT??

Geez…sometimes i can’t help but wonder…what was the friendship based on in the first place….SICK i tell you.

P/s:  Daniel Merriweather song can be downloaded at www.gallivantism.com

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By June 8th 09, i am officially employed by a company. In this company, im no longer need to find clients to do sales, to organize event, meeting horny cheeky salesman or even the need to remember group exercise new choreography, what i need to do is learn about bones, muscle, diets and a bit of psychology ( Human behavior) in order for me to understand who am i dealing with in the work place and coach bunch of staff to improved the department services and knowledge.

The job requires me to travel..mostly around Peninsular Malaysia and maybe a lil bit to Jakarta ( regional manager based there). I was already informed that i will be in Jakarta for bit to do my training..for how long? Im not sure…maybe weeks maybe a month..as i need to do crash course on all those things that i’ve just mentioned ( bones, muscle,diets) and i need to learn and pick it up FAST! As i only have 1 half months  before i took over 100% from the person who is leaving the position. Of cos, im nervous, worried and excited at the same time, this is something im familiar with but at the same time totally new with it too!

I hope to learn and gain more experience with this company and i do foresee that i can gain a lot from here and this will do me good personally and professionally.

So, im finally heading back “home” to where i belong..i once said that i do not want to come back to this industry but i realize that  was because i was “burned” by Yfitness. i kinda lost my track, my motivation and my passion for the industry that all i could think of was getting out of it but while i was out there doing something else… i realized i miss those crazy days of mine in the gym..the adrenalin and the energy of the club..that’s when i know..i need to get back to my world…the gym.

And now, im back .

Im not sure what kind of challenges will i face while im on the job but i do know one thing for sure..handling instructors is never easy..specially when your team mates are mostly the opposite gender and being a woman as a leader to these pack…i know it’s gonna be tough. But i am prepared and ready to face the challenges. So here i am officially signing off to the sales world and back to Gym world as Personal Trainer Development Coach… YES!

On totally unrelated story, i just wanna wish my lil niece Brooklyn..happy 10th month birthday gurl…nanti kalau Auntie ada duit sia beli kau Bob stroller yang canggih manggih ar… tu kalau sia kiva usin la..LOL!

Lyrics says it all..how i feel at the moment..just that..i feel like giving up more than trying.

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I can almost see it
That dream Im dreaming but
Theres a voice inside my head sayin,
Youll never reach it,
Every step Im taking,
Every move I make feels
Lost with no direction
My faith is shaking but I
Got to keep trying
Got to keep my head held high

Theres always going to be another mountain
Im always going to want to make it move
Always going to be an uphill battle,
Sometimes I’m going to have to lose,
Aint about how fast I get there,
Aint about whats waiting on the other side
Its the climb

The struggles Im facing,
The chances Im taking
Sometimes they might knock me down but
No Im not breaking
I may not know it
But these are the moments that
Im going to remember most yeah
Just got to keep going
And I,
I got to be strong
Just keep pushing on,
cause

Theres always going to be another mountain
Im always going to want to make it move
Always going to be an uphill battle,
Sometimes I’m going to have to lose,
Aint about how fast I get there,
Aint about whats waiting on the other side
Its the climb

Theres always going to be another mountain
Im always going to want to make it move
Always going to be an uphill battle,
Somebody’s you’re going to have to lose,
Aint about how fast I get there,
Aint about whats waiting on the other side
Its the climb

Keep on moving
Keep climbing
Keep the faith baby
Its all about
Its all about
The climb
Keep the faith
Keep your faith

If i don’t see you all this week… have a great week ahead guys!

This video definitely freak me out…last nite i couldn’t sleep well because of  this clip. It keeps playing in my head, shouldn ‘t have watched it in first place..dang it! Now i can’t stop but think my face is full of it..eeeeeeeee disgusting!

I wonder if this is real?? Or was it just some high tech stuff thingy?? How did that thing goes into the face ar?? And what is that thing they use to “scare” that thing out of his face??

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Now, doesn’t that you wanna scrub your face like mad ??!! Me?? Definitely YES!!

Isk..baik sia cari best diet pill..inda juga sia stressed out ni…

I wanted to blog about something else..but as soon as i saw this clip..i was overly excited and i want to share this with you…i love the song!

Click the clip… and tell me what you think of it??

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I was soooooooooo SURPRISE!!! She gave me the chills and tears in my eyes last night while watching her… she is simply amazing to me!!!

I really didn’t expected that from her..just look at Simon’s face..he look like he just  feel in love at one part of this clip..

Simply amazing!

Latest update 1:51pm:

Since all her vid embed has been disable, here is the latest link to her vid.  Enjoy

Susan Boyle