September 30, 2015

Fitness Project: 3 minutes of Plank

I didn't do any workout today. Took it as a rest day after I started lifting 3kg the previous day.

Anyway, before I sleep, I decided to do plank. 

3 minutes of plank

Definitely something that is quick to do but the 3 minutes is rather unbearable. Am glad to make it to 3 minutes now. Need to go for more. One of the exercise that has been encouraged to be done on a daily basis, whether it be on your rest day or your workout day.

Hopefully, I'll be able to be consistent in doing so.

September 23, 2015

Project Fitness: Jump Rope

Today, I tried something new.

It may seem easy but it's quite tiring. 

I started my exercise with a 2.5km run in less than 12 minutes 30 seconds and continued with a 3 minutes of jump rope.

Jump Rope

After that, I continued with the usual weight training that I would normally do.

I feel that the addition of jumping rope helps to intensify the training in a good way. 


For those who haven't jump rope since forever, here are the basic tips even though you might feel humbled initially. It requires a lot of coordination and strength at the same time:

Here is the warm up before you get started.

1) Hold both rope handles in one hand and swing the rope to develop a feel for the rhythm.

2) Without using the rope, start jumping and start to develop the rhythm in your jump.

3) Finally, put the two together and start jumping. It might take a while before you find the rhythm.

For me, doing it continuously for 3 minutes are tiring enough. If you are just starting, aim for 30 seconds to 1 minute. If you've been quite physically active, you might even do better than 3 minutes.


I think jump rope is good because of these two advantages in it:

1) Increased Cardiovascular Fitness

Your cardiovascular system involves your heart and the arteries and veins that bring blood and oxygen to and from the heart and the rest of the body--and therefore, by improving the ability of this system to work, you will not only have a greater ability to perform your daily tasks, but you will become less breathless during exercise as well. I think this is one of those exercise that can improve your health level in a good and effective way besides running or swimming.

2) Muscle Tone

Another important part is the focus in jumping rope on the lower body and legs. This is a great way to improve the muscle tone in that area. Of course, it is very likely that after the first day of doing so, you will experience muscle sore in your legs. But it is a good thing this because the muscles have been working hard enough to cause microtears. And these microtears will eventually heal themselves in a few days and because of this damage and repair, your muscles will be stronger, larger, and more toned than when you started the exercise. 

While it's a simple exercise, it's definitely one of those that most people have neglected in favor of other exercise. If you want something simple and effective, add this to your routine.

September 20, 2015

Fitness Project: Spartacus workout [Part 2]

As mentioned in the Spartacus workout [Part 1], it is important to make sure that you adjust the timing and intensity of the workout to suit your physical condition. If you started this in a rather overweight condition, you have to make sure that the workout did not caused injuries to your knees, arms etc. If you have been quite actively involved in physical activities, you might want to increase the intensity in the workout.

Anyway, continuing from Part 1, here is the 6th station.

6) Dumbbell Row

Dumbbell Row

Grab a pair of dumbbells, bend at your hips and lower your torso until it's nearly parallel to the floor. Let the dumbbells hang at arm's length. Without moving your torso, row the weights upward by raising your upper arms, bending your elbows, and squeezing your shoulder blades together. Pause, lower the dumbbells, and repeat. 

#When you do this workout, it's important to make sure not to hurt your back. Do it for 1 minute if you can or lower it to 30 seconds. 

7) Dumbbell Side Lunge and Touch

Hold a pair of dumbbells at arm's length at your sides. Then, take a big step to your left and lower your body by pushing your hips backward and bending your left knee. As you lower your body, bend forward at your hips and touch the dumbbells to the floor. Repeat for 30 seconds, and then switch to your right leg. 

If you want to reduce the 1 minute set to 30 seconds, then half the timing to 15 seconds. For those who are not physically ready, you may consider doing it without the dumbbell. 

8) Pushup Position Row

Grab a pair of hex dumbbells and assume a pushup position and make sure your arms straight. Row the dumbbell in your right hand to the side of your chest, bending your arm as you pull it upward. Pause, and then quickly lower the dumbbell. Repeat with your left arm. Throughout the process, make sure that your core is stiff.

9) Dumbbell Lunge and Rotation

Grab a dumbbell and hold it horizontally by its ends, just under your chin. Step forward with your right foot and lower your body into a lunge. As you lunge, rotate your upper body to the right. Return to the starting position, and repeat with your left leg. Alternate left and right until your 60 seconds are up. 

If the exercise is too hard, perform the movement without the dumbbell. 

10) Dumbbell Push Press

This is normally the most difficult one for me because by the time I reached the station 10, I'm already quite worn out. 

Stand holding a pair of dumbbells just outside your shoulders, with your arms bent and palms facing each other. Stand with your feet shoulder-width apart and knees slightly bent. Then, dip your knees and then explosively push up with your legs as you press the weights straight over your shoulders. Lower the dumbbells back to the starting position and repeat.

Spartacus workout is one of those workout that challenge different muscle areas in your body. It's a good workout variation that I will encourage people to go for.

You are visitor Website Hit Counter since Dec 10th 2007