https://padlet.com/hajaradzi42/Bookmarks SITI HAJAR BINTI MOHD RADZI (A14A1437). LADIES STYLISTA FITNESS en-us 2018-02-14 04:49:08 UTC 2023-02-10 04:18:16 UTC hello@padlet.com hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262148190

 9 in the morning, I arrived at the gym which is my intern place. The first thing that I did was introducing myself at their staff which there were two staffs. I told them a bit what I have learned in UMK and what I can apply it to the gym.

The staff told me the way they recorded the customer's names and the details. It was not complicated because the recording were done on the book. 

At 1 in the evening, I had my break time until 3 in the evening. That means the gym also closed for a while.

The staff also showed me around the gym and told about the gym.

At 5 in the evening, I was finished and I went back home.

]]> 2018-05-20 05:09:20 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262148190 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262148218

9 in the morning, I arrived at the gym. My first work was I swept the floor and cleaned up the mess from yesterday because the gym opened until 11 in the evening. 

Every gym must has a big mirror attach at their wall, same with this gym. They also has a few big mirrors attach at the wall, so after I finished my break time I continued my work which I cleaned up all the mirror.

 At 5 in the evening, I was finished and I went back home.

]]> 2018-05-20 05:10:10 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262148218 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262148239

9 in the morning, I arrived at the gym. I opened all the windows in order to give some fresh air coming through into the gym.

After that, I swept the floor because this gym really take care of their hygiene.

Lina who is staff there, taught me how to manage the equipment in the gym. There are a lot of machines that are seem familiar to me but I still have to learn properly how to use them.

]]> 2018-05-20 05:10:42 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262148239 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262148262

9 in the morning, I arrived at the gym and I did my morning routine as usual.

For today, I have to clean up the gym's equipment such as treadmills and other machines. 

Cleaning up all the equipment is really important because there are a lot of customers used it so there must have some stains or sweat on the equipment. Most important equipment that I had to clean up is treadmills because it is the most favorable equipment for customers.

Before I am going home, Lina and me have to count the amount of cash for the whole week. It is because every week this gym has to deposit the total of the profit for the whole week to the bank account.

]]> 2018-05-20 05:11:10 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262148262 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262148295

Another week for my internship. As usual I arrived at the gym 9 in the morning and I continued my day with my morning routine like swept the floor and so on.

For the first time, I was given a chanced to record all the details of the customers that came to the gym. So, that day while I was working on something else, I also had to record customer's details on the recording book. 

At 5 in the evening, before I went back home, I had to count how many people that came to the gym. It is because I had make sure that the money must tally before I changed my shift with the other staff. The other staff who worked for night shift

]]> 2018-05-20 05:12:07 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262148295 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262148319

As usual, I arrived at 9 in the morning and I continued my morning routine by cleaning up the gym before the customers came.

Lina told me about membership. She explained to me the details about membership so that I can explained it back to the customers. 

One of the benefits from the membership that the customers will get is they can come to the gym whenever they want.

]]> 2018-05-20 05:12:39 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262148319 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262148329

Today I arrived at 9 in the morning and I am doing the morning routine as usual. After a few later, customers come in and while I am doing my work I greet them by asking their details to be recorded in the book.

At 1 until 3 in the evening, I was having my break time.

When I finished my break time, the gym is open again and after a while, there is a customer coming and asking about the membership.

I explained to them about the membership and in same time I convinced them to join our membership. 

So today for the first time I got my first customer who registered as membership

]]> 2018-05-20 05:13:09 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262148329 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262148365

Today once again I arrived at 9 in the morning. I opened all the windows to let fresh air from the outside to come in.

For today, I got nothing much to do because there are a few customers that coming to the gym.

]]> 2018-05-20 05:13:40 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262148365 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262148386

9 in the morning, I arrived at the gym and I did my morning routine as usual.

Today, there are a lot of customers that came to the gym and I continuously recorded their details in the book recording. 

As usual gym closed at 1 until 3 o'clock and I was having my leisurely break time.

After my break time, I fuel up the fridge with the water such as big bottle and small bottle of mineral and small can of 100plus and some other brands of water.

Today is the day where I and Lina have to count the amount of profit for the whole week to be deposited to the bank account.

]]> 2018-05-20 05:14:03 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262148386 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262148429

9 in the morning, I arrived at the gym and I did my morning routine as usual.

Today, I decided to start my own workout since I was working at the gym so I have to maintain my body shape in order to convince people to become more healthy and join us at the gym. 

After I finished my morning routine like cleaned up the gym , I started my workout by warming up on the treadmill for 30 minutes. 

After warmed up, I continued my workout at the open space of the gym by doing squat for my legs exercise. I was doing squat 10 times for 3 reps.

While I am doing my workout, I also recording the customer's details in the book if the customer came to the gym.  

]]> 2018-05-20 05:14:53 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262148429 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262148451

As for today, as usual I arrived at the gym 9 in the morning and without wasting my time, I started my morning routine before I working out. 

After I finished my worked, I start my work out by warming up for 30 minutes running on the treadmill. 

Before I continue my work out, there are customers who asked me how to use the treadmill because they are first time come to the gym. So, I teach them how to use it properly which for the beginner they have to jog slow first for 20 minutes. They also have to burn for 100 calories.

]]> 2018-05-20 05:15:24 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262148451 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262148471

As for today, 9 in the morning I arrived at the gym and started my morning routine without having no problem. 

After I finished my morning routine, I continue with 30 minutes running on the treadmill and while I running, I also served customer by recording their details.

For this week, I am focusing on my legs work out so for today I am doing lunges for both of my legs. I be doing that 10 times for 3 reps.  

]]> 2018-05-20 05:15:49 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262148471 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262148499

9 in the morning, I arrived at the gym and started my day with my morning routine.

For today, there are so many customers coming so I had no chance to do my warm up because they are using all the treadmills. So, I just continue my work out without warm up first.

At the open space of the gym also has some customers do their own work out but it is just fine for me. I just continue my work out there. My work out for today are combining my previous work out which squat and lunges. I be doing that for 10 times for each and 3 reps.

]]> 2018-05-20 05:16:36 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262148499 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262148518

9 in the morning, I arrived at the gym and started my morning routine and while I am doing that I was recording customer’s details in the book.

After I finished my morning routine, without wasting my time I run for 30 minutes on the treadmill. 

I also finished my workout which I repeated my previous workout.

There are customers that coming to the gym and they are already knew what they are going to do which they want to use treadmills as their starter.

A few minutes later, they came to me to tell me that the treadmill is not working so I go there to check the condition of the treadmill. It is true that the treadmill is not working so I tried fix it and after that it worked.

Even thought the treadmill is working after I fixed it but still I have to inform it to the management of the gym. In order to repair the treadmill properly and maintain their maintenance.

]]> 2018-05-20 05:17:10 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262148518 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262148531

9 in the morning, I arrived at the gym and continue with m morning routine. 

A few minutes after we opened the gym, there is a customer coming and she is first time come to the gym, so she does not know how to use the equipment. She asked me to teach her some exercise by using an equipment and without using it. Her name is Kak Su.

So, I told her to follow my workout routine which we will start for warm up by running on the treadmill.

Before we warming up, I asked her to step on the scale to know her weight, after that we continue with warm up first.

After 30 minutes, we go to the open space of the gym to continue our workout. We are doing a few types of squat because she said that she wants to focus more to her glutes. We do it 10 times for 3 reps.

]]> 2018-05-20 05:17:38 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262148531 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262148553

As for today, 9 in the morning I arrived at the gym and started my morning routine without having no problem.

Lina and I count the stock of water so that we can order more stock of water from the supplier. 

Customer from yesterday come again for today to do her workout with me. So, like usual we will warm up by running on the treadmill for 30 minutes.

After that, we go to the open space to continue our workout which I teach her a few types of lunges. For each types of lunges we do 10 times for 3 reps.

]]> 2018-05-20 05:18:18 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262148553 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262148569

9 in the morning, I arrived at the gym and I did my morning routine as usual.

Customer that workout together with me I considered she is my customer because she needed me to help her to reshape her body. 

We start our running on the treadmill for 30 minutes and we rest a bit before we proceed to our workout.

Our workout for today are jumping jack for 1 minutes and skipping rope for 1 minutes. We are doing that for 5 reps

]]> 2018-05-20 05:18:46 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262148569 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262148586

As usual, I came to the gym at 9 in the morning and continue my day with morning routine while serving the customers by recording their details in the book.

At 11 in the morning, Kak Su come and I asked her to do her warm up by herself because I already did my warmed up.

After she finished with her warmed up, we continue our workout with combine two workouts which are squat and lunges together. 

We are doing that 10 times for 3 reps without stopping. It is because I want her to feel the burn on her thighs and glutes.

]]> 2018-05-20 05:19:04 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262148586 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262148620

Today is my last day for this week and I still manage to come on time to the gym and I feel so happy and in the same time feel so proud of myself. 

Kak Su come early today so I asked her to warm up by herself while I am doing my morning routine. For today, she pushed her limit by doing her warm up for 1 hour. Half an hour she just slow jog and the other half she run.

After she finished, I asked her to rest a bit because workout for today is cycling. Cycling is good for experience increased body temperature, which will improve her overall fitness level. 15 minutes cycling per day is already enough to control body weight because cycling can help her use even more calories.

]]> 2018-05-20 05:19:51 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262148620 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262148654

9 in the morning I already arrived at the gym and begin my day with morning routine. 

Workout for Kak Su for this week is more focusing on her abs. When she arrived we warm up together by running on the treadmill for 30 minutes. 

As for beginning, I show her how to do sit up and I ask her to do the same thing which sit up 10 times for 3 reps. She was just fine when she did the first rep  but for the second reps she was a bit slow because she said her abs was a bit tense. I pushed her to do it even though she felt that way because that is the most important tightening aspect of the entire exercise.

]]> 2018-05-20 05:20:50 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262148654 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262148668

Without even once I came late to the gym like today also I arrived at 9 in the morning. Before any customers come, I start my morning routine with peacefully.

Today is a bit pack with customers but the condition is still under control. There are tourists from New Zealand come to the gym and they asked to look around the gym and I give them a bit of tour and explain to them what the gym provide for the customers. They also asked me about the membership and I also carefully explain to them about it. 

Exercise for today with Kak Su is mountain climbers. This exercise is good because it is a compound exercise which means they work several joints and muscle group simultaneously and this exercise is targeting glute and legs muscle. It is also very good for abs because  it burns fat. 

For this exercise, we are doing 10 times for 3 reps.

]]> 2018-05-20 05:21:13 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262148668 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262148672

9 in the morning I arrived at the gym and continue my morning routine. I started my morning routine and open all the windows in order to gives some fresh air from the outside to come in. 

As usual, Kak Su and I continue workout with running on the treadmill for 30 minutes. 

After that, we continue with a few types of crunch. There are normal crunch, starfish crunch and reverse crunch. We are doing that workout 10 times for 3 reps for each exercise. 

]]> 2018-05-20 05:21:42 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262148672 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262148684

As for today, even though I arrived on time there are already customers that wait for me and I apologized to them immediately. 

For today as well Kak Su really determine to loss some weight and reshape her body because she came everyday so without waste our time, we started our warm up on the treadmill for 30 minutes.

There are a few types of planks that I want to show her. Plank is one of the best exercise for a flat and toned stomach because it works all the muscle in the core. Plus, plank burn more calories  than sit-up or crunches because they recruit muscles in the legs, arms and glute too. 

The first plank that I showed to her are elbow plank and straight arm plank which this plank is very suitable to all people especially for the beginner and for this plank I recommend for 30 second. 

Second plank are plank jacks (this plank engages abs even more) and plank with opposite limb extension. For each plank I asked her to do for 30 seconds. 

For all types of plank we were doing for 3 reps.

]]> 2018-05-20 05:22:10 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262148684 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262148699

Last day before weekend and I am still arrived 9 in the morning. As usual I finished my morning routine. 

Today is the day where I combined all the exercise for whole week which sit-up, crunch, mountain climbers and plank. 

We are doing all the exercises together after we finishing our warm up. 

For each exercise, I add up from 10 times to 15 times and 3 reps. We are doing it slowly so that we are doing it properly. Moreover, between each sets we rest a bit for 1 minutes.

]]> 2018-05-20 05:22:33 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262148699 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262148733

First day of this week, I once again manage to come at 9 in the morning and continue my day with morning routine as usual. 

Kak Su is taking her rest from workout for 1 week so I am doing workout alone. Like in previous routine I will warm up by running on the treadmill for 30 minutes but for today I will shorten my running to 15 minutes. It is because I will be doing high-intensity training.

High-intensity training is performed with a high level of effort, or intensity, where it is thought that it will stimulate the body to produce an increase in muscular in strength and size. 

I knew about HIT from a youtube and I would like to try it. So, basically I try on the treadmill first which on the 5 minutes I slow jog at speed of 4 and maximum on incline. In this 5 minutes, my shin and my calf have started to feel like burn because of the pressure. For another 5 minutes, I increase the speed from 4 to 10 and for incline, I reduce it until minimum. I run at the speed of 12 for 40 seconds and slow jog back and I run back until finished 5 minutes. By doing this, I felt the intense immediately and it burn my calories efficiently. 

]]> 2018-05-20 05:24:05 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262148733 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262148752

9 in the morning, I arrived at the gym and I started my day with my morning routine.

For today, I be doing workout by myself and I will continue with HIT. First I just warming up by running on the treadmill for 30 minutes. 

After that, continue with HIT legs exercise. There are many exercise such as high knees, jumping jack, jump squat with arm swing, reverse diagonal lunges, russian twist, side to side plank and lateral hops. I did 20 times for all exercise except for high knees and jumping jack. I did for 40 times for each.

]]> 2018-05-20 05:24:52 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262148752 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262148777

As usual, I will make sure I keep this attitude that come on time until I finish my intern. As soon as I arrived, I continue my morning routine and threw the rubbish from yesterday because last night had a zumba class and perhaps the night shift staff barely threw the rubbish.

]]> 2018-05-20 05:25:24 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262148777 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262148794

9 in the morning, I came to the gym and I continue my morning routine as usual. 

Today I be continue with another exercise which is not HIT exercise but just regular exercise but I will use some equipment like yoga ball and dumbbell. 

Exercise with dumbbell I be doing 4 exercise which are alternated bicep curl, triceps kickback, palms-up wrist curl and palms-down wrist curl. I did 10 times for 3 reps for each exercises. These kind of exercise, it focus more on my arms either loosen fat or toning my arms.

Exercise with yoga ball is good because it is about balance and stability because those elements are very important for everything we do, from daily chores to exercise. So, I did a few exercise which ball squat, leg press on the ball, back extension and hip lifts. 1 minutes for all exercise by using yoga ball.

]]> 2018-05-20 05:25:44 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262148794 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262148806

Like before, 9 in the morning I already have at the gym. 

Today is my rest day so I just record customer's details in the book and look around the gym and asked the customers whether they were doing fine or not. 

After my break time, water supplier  came to the gym with water that we ordered from the other day. Lina and I have to arrange all the water according their types in our stores. It was quite tiring because we ordered over 12 boxes for each types of water. 

Before I going home, Lina and I have to count the profit for the whole week because we have to deposit it into the back account.

]]> 2018-05-20 05:26:09 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262148806 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262148859

9 in the morning, I arrived at the gym and continue my morning routine.

Kak Su and I warm up together like the other day.

For today is a bit different because I will show her tabata. I explained to her what is tabata which means it is a way to train the body to reach new heights in our fitness. Tabata definitely lives up to its reputation as a 4 minutes fat burning miracle workout because it can burn 15 calories per minutes. 

So for today tabata challenge, I explained to her that we are going to do a few exercise. There are 4 rounds fat blaster workout. 

For round 1 is alternating lunges and switch lunges. 20 seconds work, 10 seconds rest and repeat continuously for four minutes.

For round 2 are push ups and mountain climbers. 20 seconds work, 10 seconds rest and repeat continuously for four minutes.

For round 3 are squats and high knees. 20 seconds work, 10 seconds rest and repeat continuously for four minutes.

For round 4 are high plank and plank jacks. 20 seconds work, 10 seconds rest and repeat continuously for four minutes.

For round 5 are side lunges and curtsy squat w/hop. 20 seconds work, 10 seconds rest and repeat continuously for four minutes.

Last round which round 6 are superman plank and burpees. 20 seconds work, 10 seconds rest and repeat continuously for four minutes. 

]]> 2018-05-20 05:26:52 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262148859 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262148898

Like the other day, I once again arrived at 9 in the morning and without wasting my time I continue my morning routine.

I also have to refill the water into the fridge due to the zumba last night.

Kak Su and I continue our workout with warm up on the treadmill for 30 minutes. 

Today's exercise are different from yesterday which are rotating sumo squat jumps, plank jack push-ups, forward jump and hollow hold to knee in. 10 times for 3 reps for each exercise.

]]> 2018-05-20 05:27:56 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262148898 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262148913

9 in the morning, I arrived at the gym and started my day with my morning.

Today Kak Su already informed to me that she  could not come due to her schedule. So I continue my workout just by myself.

After I finished my warming up, there is a customer approach to me and asked my opinion on how to reshape her body especially her lower body.

I explained to her there are many exercise can do with or without equipment. For example, I explained to her that by running for 30 minutes on the treadmill per day also can help her to loss her weight. 

On top of that, she decided that she just wants to run on the treadmill and do something else on the other day.

Her determination is so inspired because she run and slow jog for 1 hour and then she took her rest in 10 minutes. After that, she continue running for 1 hour again. 

]]> 2018-05-20 05:28:22 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262148913 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262148927

I arrived at the gym 9 in the morning and continue with morning routine immediately.

Kak Su and I after finished warm up session, we continue our workout at the open space.

We will be doing a few workout. For example, forward star jumps, push-up to bridge open, lateral hop to high knee and hollow hold circle up to rotation. As usual 10 times for 3 reps. 

After my break time, a few customers came to the gym and they did their workout together for the whole 1 hour. It look so much fun to see them because five of them did their workout synchronized.

]]> 2018-05-20 05:28:51 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262148927 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262148940

Today I arrived at the gym 9 in the morning and do my morning routine.

Today's circuit are squat to knee drive and punch, push-up to opposite hand or toe tap, lunges switch to kick and hollow hold to circle up. Like usual we are doing 10 times for 3 reps for each exercise.

Since today is the last day for this week, Lina and I counted the amount of profit for the whole week so that Lina either me can deposit the amount to the bank account

]]> 2018-05-20 05:29:14 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262148940 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262148970

It is been 8 week I intern here and I am still keep up with coming on time which 9 in the morning I arrived at the gym. 

Today I have another customer named Suzy who wants me to guide her to loss weight. So I am willingly to help her. It is because she saw me and my other customer workout together.

First, the same routine with the previous customer which I asked her to warm up by running on the treadmill for 30 minutes. It is up to her whether she wants to run continuously or alternating cross with slow jog.

After she finished, we moved to the open space of the gym to continue our workout.  

For Suzy, I already prepared a complete full body workout for a whole week for her. So for today, we are doing 15 squats, 30 seconds plank, 25 crunches, 10 jumping jacks, 25 lunges, 45 seconds wall sit, 35 sit ups, 20 butt kicks, 10 push ups.

After we finished the whole set of workout, we were so burning because all the workout are so intense.

For Kak Su, we are doing 50/50 circuit which is perfect mix of cardio and strength. 50 jumping jacks, 10 push ups, 20 squats, 20 bicycle crunches.

All the workout, we repeated 3 sets, no rest between exercises, 1 minutes rest between sets and for the duration is 20 minutes.

]]> 2018-05-20 05:29:56 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262148970 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262148999

9 in the morning I arrived at the gym and finished my morning routine.

Today Suzy come early in the morning, so I asked her to warm up on the treadmill just for 15 minutes.

We continue our session at the open space of the gym. For today workout are 30 squats, 30 seconds plank, 20 crunches, 40 jumping jacks, 15 lunges, 60 seconds wall sit, 55 sit ups, 35 butt kicks, 25 push ups.

Kak Su come at the gym after I finished my break time so she warm up first for 20 minutes.

After that, we continue yesterday circuit which for today we are doing 50 high knees, 20 squat jumps, 1 minute plank and 1 minute side plank on each side.

]]> 2018-05-20 05:30:47 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262148999 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262149023

I arrived at the gym 9 in the morning and I complete my morning routine.

Today is the last day for 50/50 circuit for Kak Su and she will repeat the same exercise for 3 weeks at her home.

For Kak Su's workout, 50 mountain climbers, 15 forward lunges, 15 reverse lunges, 20 tricep dips. Repeat 3 sets, no rest between exercise, 1 minute rest between sets and the duration for all these exercises is 20 minutes.

For Suzy's workout, 25 squats, 15 seconds plank, 25 crunches, 35 jumping jacks, 15 lunges, 25 seconds wall sit, 10 sit ups, 10 butt kicks, 20 push ups.

]]> 2018-05-20 05:31:12 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262149023 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262149037

9 in the morning, I arrived at the gym and do my morning routine.

Since today is the last day Kak Su come to the gym and will be  coming back for another 3 weeks, I already prepared for her the HIIT routine. 

We are doing 1 minute russian twists and 1 minute side plank. This exercise is for our core.

For cardio, 1 minute burpees, 1 minute mountain climbers, 1 minute jumping jacks, 1 minute high knees, 1 minute sprint, 1 minute diamond jumps and 1 minute high knee jog. 

For upper body, 1 minute push ups, 1 minute bicep curl and 1 minute upright standing rows.

For lower body, 1 minute reverse lunges, 1 minute walking lunges and 1 minute pulsing squats.

Do each for 1 minute before moving on to the next move and repeat routine up to 3 sets.

For Suzy, she will be doing 20 squats, 40 seconds plank, 30 crunches, 50 jumping jacks, 25 lunges, 35 second wall sit, 30 sit ups, 25 butt kicks and 15 push ups.

]]> 2018-05-20 05:31:37 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262149037 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262149050

Last day for this week and again I arrived at the gym 9 in the morning and continue my morning routine.

Suzy come at the gym and we continue our workout session together.

For today, 35 squats, 60 second plank, 30 crunches, 55 jumping jacks, 60 lunges, 45 second wall sit, 40 sit ups, 50 butt kicks and 15 push ups.

As usual before I go home, me and Lina will count the profit for the whole week and will be deposit at the bank account.

]]> 2018-05-20 05:32:01 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262149050 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262149075

Today I come at the gym 5 o'clock because staff at the evening shift asked me to replace her for the whole week.

There are a lot of customers come at the gym after they finished their work and they were straight come at the gym.

Basically customers that come at the gym in the evening, they are actually knew what they are going to do.

I already told Suzy that I changed my shift so she agreed to come at the night. We start our session as soon as she come. 

For today, 20 jumping jacks, 15 squats, 15 crunches, 10 push ups, 20 second plank and 15 minute walk.

After that, I told her to do some stretching and cold down before she back home.

8.30 zumba class has started and at the open space has already full of customers who participated in zumba.

Kak Linda is the instructor of the zumba.

11 o'clock, before I go home, I count the profit for the whole day.

]]> 2018-05-20 05:32:53 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262149075 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262149097

When I arrived at the gym, there were already full of customers and people keep coming until 7 o'clock.

Today, there is no zumba class so it will be a bit quiet that before.

After for a while, Suzy come at the gym and she warm up on the treadmill.

Today session are 20 jumping jacks, 15 sit ups, 15 crunches, 25 mountain climbers, 20 second plank and 15 minute walk.

]]> 2018-05-20 05:33:35 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262149097 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262149113

Same like yesterday, people are still coming even though they just came back from their work.

8.30 zumba class has started.

Suzy come at the gym while zumba class is still going so we are doing our session at the equipment place.

After warming up, we continue with 10 burpees, 20 second wall sit, 20 crunches, 25 mountain climbers, 25 second plank and 15 minute walk. 

]]> 2018-05-20 05:34:01 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262149113 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262149125

As soon as I come at the gym, I refill mineral water in the fridge because tonight has zumba class so they are going to drink a lot of water after the class finish.

As usual, 8.30 zumba class has started and there are a lot of customers participate for tonight class.

While watching the zumba, Suzy come at the gym and continue with her warm up.

Exercise for today are 30 jumping jacks, 20 walking lunges, 20 bicycle crunches, 15 tricep dips, 25 second plank and 20 minute walk.

]]> 2018-05-20 05:34:27 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262149125 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262149140

I arrived at the gym and I clean up the gym while customers coming at the gym.

I recorded their details in the book, entertain them, and help them if they need my help.

For today's workout session with Suzy, we are going to do 12 burpees, 20 squats, 20 straight leg sit ups, 12 push ups, 30 seconds plank and 20 minute walk

]]> 2018-05-20 05:34:51 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262149140 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262149175

For today's session with Suzy, I introduced her to Tabata. I explained to her what is tabata, the benefits of tabata and so on. I explained to her same as I explained to Kak Su about tabata. 

After running on treadmill for 20 minute, we together get started with the first exercise. There are 6 rounds in this session but Suzy is the beginner so I just shown 3 rounds for her.

Round 1 are alternating lunges and switch lunges. 20 seconds work, 10 seconds rest and repeat continuously for 4 minute.

Round 2 are push ups and mountain climbers. 20 seconds work, 10 seconds rest and repeat continuously for 4 minute.

Round 3 are squats and high knees. 20 seconds work, 10 seconds rest and repeat continuously for 4 minute.

]]> 2018-05-20 05:35:48 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262149175 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262149200

After I finished my morning routine, there is customer from India wants to become a membership at our gym and I entertain her.

I show her around the gym and give some lesson how to use the equipment. So, she excuse herself to go home and will come back tomorrow.

We continue with yesterday tabata which round 4. High plank and plank jacks. 20 seconds work, 10 seconds rest and repeat continuously for 4 minute.

Round 5 are side lunges and curtsy squats w/hop. 20 seconds work, 10 seconds rest and repeat continuously for 4 minute.

Last round are superman plank and burpees. 20 seconds work, 20 seconds rest and repeat contiuously for 4 minute.

I joined HIIT fat program at Kota Bharu and today is the first day the program start. There are a few round which are warm up, stretch, HIIT, cool down and back to stretch again.

]]> 2018-05-20 05:36:19 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262149200 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262149224

9 in the morning I arrived at the gym and continue my morning routine. 

For Suzy's session, I will ask her to do again tabata circuit like the other day.

Round 1 are alternating lunges and switch lunges. 20 seconds work, 10 seconds rest and repeat continuously for 4 minute.

Round 2 are push ups and mountain climbers. 20 seconds work, 10 seconds rest and repeat continuously for 4 minute.

Round 3 are squats and high knees. 20 seconds work, 10 seconds rest and repeat.

]]> 2018-05-20 05:36:53 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262149224 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262149231

HIIT Fat Program:              Warm up (5 minutes)                 1 min: jumping jacks                    1 min: butt kickers                        1 min: steady arm circles            1 min: front kicks                          1 min: boxer shuffle                 

Stretch (5 minutes)                    Do dynamic stretches (hold      each for 8 to 10 seconds)          shoulder circles, arm swings,    leg swings.                                   

HIIT (10 minutes)                      30 sec: jump squats                     30 sec: plank                                30 sec: mountain climbers        10 sec: REST!                                30 sec: jump lunges                    30 sec: flutter kick squats          30 sec: russian twists                  10 sec: REST!                                30 sec: push ups                          30 sec: burpees                            30 sec: flutter scissors                10 sec: REST!                              

Cool down (2 minutes)            30 sec: standing toe touches    30 sec: side lunges                      30 sec: slow arm circles            30 sec: cross tow touches        

Stretch (8 minutes)                 Do static stretches (hold each for 15-20 sec) arms, shoulders, quads, hamstring stretches.  

]]> 2018-05-20 05:37:08 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262149231 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262149244

Continue with Suzy session.

We continue with yesterday tabata which round 4. High plank and plank jacks. 20 seconds work, 10 seconds rest and repeat continuously for 4 minute.

Round 5 are side lunges and curtsy squats w/hop. 20 seconds work, 10 seconds rest and repeat continuously for 4 minute.

Last round are superman plank and burpees. 20 seconds work, 20 seconds rest and repeat continuously for 4 minute.

HIIT Fat Program: Warm up (5 minutes)                 1 min: jumping jacks                    1 min: butt kickers                        1 min: steady arm circles            1 min: front kicks                          1 min: boxer shuffle                  

Stretch (5 minutes)                    Do dynamic stretches (hold      each for 8 to 10 seconds)          shoulder circles, arm swings,    leg swings.                                   

HIIT (10 minutes)                      30 sec: high knees                       30 sec: plank                                30 sec: mountain climbers        10 sec: REST!                                30 sec: prisoner squats              30 sec: alternating lunges          30 sec: russian twists                  10 sec: REST!                                30 sec: push ups                          30 sec: burpees                            30 sec: flutter scissors                10 sec: REST!                              

Cool down (2 minutes)            30 sec: standing toe touches    30 sec: side lunges                      30 sec: slow arm circles            30 sec: cross tow touches        

Stretch (8 minutes)                 Do static stretches (hold each for 15-20 sec) arms, shoulders, quads, hamstring stretches.  

]]> 2018-05-20 05:37:39 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262149244 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262149267

5 push ups, 10 squats, 20 second arm circles, 20 second reverse arm circles, 15 crunches, 15 bicycle, 10 lunges (each leg) and 15 second high knees. These are the easy workout for Suzy for this week because last week she had tabata session which pretty hard for her.

So for this week, just a light workout.

]]> 2018-05-20 05:38:26 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262149267 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262149281

Finished my morning routine and do some exercise alone.

When Suzy come, we continue with another light workout which are 15 second of high knees, 10 jumping jacks, 15 sit ups, 15 hip raises, 15 second wall squats, 5 jump squats, 7 wide armed push ups and 7 push ups.

HIIT Fat Program:                        Warm up (5 minutes)                 1 min: jumping jacks                    1 min: butt kickers                        1 min: steady arm circles            1 min: front kicks                          1 min: boxer shuffle                  

Stretch (5 minutes)                    Do dynamic stretches (hold      each for 8 to 10 seconds)          shoulder circles, arm swings,    leg swings.                                   

HIIT (10 minutes)                      30 sec: jump squats                     30 sec: plank                                30 sec: mountain climbers        10 sec: REST!                                30 sec: jump lunges                    30 sec: flutter kick squats          30 sec: russian twists                  10 sec: REST!                                30 sec: push ups                          30 sec: burpees                            30 sec: flutter scissors                10 sec: REST!                              

Cool down (2 minutes)            30 sec: standing toe touches    30 sec: side lunges                      30 sec: slow arm circles            30 sec: cross tow touches        

Stretch (8 minutes)                 Do static stretches (hold each for 15-20 sec) arms, shoulders, quads, hamstring stretches.

]]> 2018-05-20 05:38:54 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262149281 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262149303

As soon as I arrived at the gym, I finished my morning routine and continue entertained and served the customers.

After a while, there are two customers coming and they want to register as a membership. 

I explained to them the benefits of being membership and tell them about the fees. They agreed and immediately registered as our membership.

After I finished my break time, Suzy come and I asked her to do her warm up first before we continue our workout together. 10 sumo squats, 10 side crunches (each side), 10 second plank, 12 squats, 20 second arm circles, 20 second reverse arm circles, 15 second high knees and 12 jumping jacks.

]]> 2018-05-20 05:39:22 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262149303 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262149334

Today Suzy come in the morning to continue her workout. 12 lunges (each leg), 15 second wall squat, 7 push ups, 15 crunches, 15 bicycles, 7 jump squats, 10 kickbacks (each leg) and 10 second high knees. 

HIIT Fat Program:                        Warm up (5 minutes)                 1 min: jumping jacks                    1 min: butt kickers                        1 min: steady arm circles            1 min: front kicks                          1 min: boxer shuffle                  

Stretch (5 minutes)                    Do dynamic stretches (hold      each for 8 to 10 seconds)          shoulder circles, arm swings,    leg swings.                                   

HIIT (10 minutes)                      30 sec: high knees                       30 sec: plank                                30 sec: mountain climbers        10 sec: REST!                                30 sec: prisoner squats              30 sec: alternating lunges          30 sec: russian twists                  10 sec: REST!                                30 sec: push ups                          30 sec: burpees                            30 sec: flutter scissors                10 sec: REST!                              

Cool down (2 minutes)            30 sec: standing toe touches    30 sec: side lunges                      30 sec: slow arm circles            30 sec: cross tow touches        

Stretch (8 minutes)                 Do static stretches (hold each for 15-20 sec) arms, shoulders, quads, hamstring stretches.      

]]> 2018-05-20 05:40:03 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262149334 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262149348

I continue with my usual routine while serving the customers that came at the gym.

There is nothing much to do today because Suzy could not came to do her workout session.

HIIT Fat Program:                        1 min: jumping jacks                    1 min: butt kickers                        1 min: steady arm circles            1 min: front kicks                          1 min: boxer shuffle                  

Stretch (5 minutes)                    Do dynamic stretches (hold      each for 8 to 10 seconds)          shoulder circles, arm swings,    leg swings.                                   

HIIT (10 minutes)                      30 sec: jump squats                     30 sec: plank                                30 sec: mountain climbers        10 sec: REST!                                30 sec: jump lunges                    30 sec: flutter kick squats          30 sec: russian twists                  10 sec: REST!                                30 sec: push ups                          30 sec: burpees                            30 sec: flutter scissors                10 sec: REST!                              

Cool down (2 minutes)            30 sec: standing toe touches    30 sec: side lunges                      30 sec: slow arm circles            30 sec: cross tow touches        

Stretch (8 minutes)                 Do static stretches (hold each for 15-20 sec) arms, shoulders, quads, hamstring stretches.     

]]> 2018-05-20 05:40:30 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262149348 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262149389 2018-05-20 05:41:48 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262149389 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262149415 2018-05-20 05:42:30 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262149415 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262149429 2018-05-20 05:42:56 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262149429 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262149459 2018-05-20 05:43:43 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262149459 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262149478 2018-05-20 05:44:17 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262149478 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262149510

Kak Su is back and she is so motivating to loss her weight for upcoming raya. 

Since this month is a fasting month, I will teach Kak Su the simple workout. 

5 push ups, 10 squats, 20 second arm circles, 20 second reverse arm circles, 15 crunches, 15 bicycle, 10 lunges (each leg) and 15 second high knees.

]]> 2018-05-20 05:45:20 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262149510 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262149538

For today, Kak Su and Suzy come together and I decided to do zumba with them. 

After 1 hour zumba, we were cooling down.

HIIT Fat Program:                        Warm up (5 minutes)                 1 min: jumping jacks                    1 min: butt kickers                        1 min: steady arm circles            1 min: front kicks                          1 min: boxer shuffle                  

Stretch (5 minutes)                    Do dynamic stretches (hold      each for 8 to 10 seconds)          shoulder circles, arm swings,    leg swings.                                   

HIIT (10 minutes)                      30 sec: jump squats                     30 sec: plank                                30 sec: mountain climbers        10 sec: REST!                                30 sec: jump lunges                    30 sec: flutter kick squats          30 sec: russian twists                  10 sec: REST!                                30 sec: push ups                          30 sec: burpees                            30 sec: flutter scissors                10 sec: REST!                              

Cool down (2 minutes)            30 sec: standing toe touches    30 sec: side lunges                      30 sec: slow arm circles            30 sec: cross tow touches        

Stretch (8 minutes)                 Do static stretches (hold each for 15-20 sec) arms, shoulders, quads, hamstring stretches.  

]]> 2018-05-20 05:46:02 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262149538 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262149551

15 second of high knees, 10 jumping jacks, 15 sit ups, 15 hip raises, 15 second wall squats, 5 jump squats, 7 wide armed push ups and 7 push ups. This workout is for Kak Su and Suzy since they have the same target. 

At 5 o'clock, Kak Linda's zumba class has started.

The class has finished after 1 and half hour.

]]> 2018-05-20 05:46:25 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262149551 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262149571

Another session with Kak Su and Suzy. For today, we are having other light workout. 10 sumo squats, 10 side crunches (each side), 10 second plank, 12 squats, 20 second arm circles, 20 second reverse arm circles, 15 second high knees and 12 jumping jacks.

HIIT Fat Program:                       Warm up (5 minutes)                 1 min: jumping jacks                    1 min: butt kickers                        1 min: steady arm circles            1 min: front kicks                          1 min: boxer shuffle                  

Stretch (5 minutes)                    Do dynamic stretches (hold      each for 8 to 10 seconds)          shoulder circles, arm swings,    leg swings.                                   

HIIT (10 minutes)                      30 sec: high knees                       30 sec: plank                                30 sec: mountain climbers        10 sec: REST!                                30 sec: prisoner squats              30 sec: alternating lunges          30 sec: russian twists                  10 sec: REST!                                30 sec: push ups                          30 sec: burpees                            30 sec: flutter scissors                10 sec: REST!                              

Cool down (2 minutes)            30 sec: standing toe touches    30 sec: side lunges                      30 sec: slow arm circles            30 sec: cross tow touches        

Stretch (8 minutes)                 Do static stretches (hold each for 15-20 sec) arms, shoulders, quads, hamstring stretches.    

]]> 2018-05-20 05:47:07 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262149571 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262149579

HIIT Fat Program:                        Warm up (5 minutes)                 1 min: jumping jacks                    1 min: butt kickers                        1 min: steady arm circles            1 min: front kicks                          1 min: boxer shuffle                  

Stretch (5 minutes)                    Do dynamic stretches (hold      each for 8 to 10 seconds)          shoulder circles, arm swings,    leg swings.                                   

HIIT (10 minutes)                      30 sec: high knees                       30 sec: plank                                30 sec: mountain climbers        10 sec: REST!                                30 sec: prisoner squats              30 sec: alternating lunges          30 sec: russian twists                  10 sec: REST!                                30 sec: push ups                          30 sec: burpees                            30 sec: flutter scissors                10 sec: REST!                              

Cool down (2 minutes)            30 sec: standing toe touches    30 sec: side lunges                      30 sec: slow arm circles            30 sec: cross tow touches        

Stretch (8 minutes)                 Do static stretches (hold each for 15-20 sec) arms, shoulders, quads, hamstring stretches.  

HIIT Fat Program for this week, we are using dumbbell for the whole routine.

]]> 2018-05-20 05:47:31 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262149579 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/262149597

9 in the morning, I arrived at the gym and continue my morning routine without fail.

So, for today I already prepared for Kak Su and Suzy session which full body workout. 15 squats, 30 seconds plank, 25 crunches, 10 jumping jacks, 25 lunges, 45 seconds wall sit, 35 sit ups, 20 butt kicks, 10 push ups.

]]> 2018-05-20 05:48:10 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/262149597 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/263081111

1. After I finished my work, Kak Su and Suzy came to continue their workout session. They are warming for 30 minutes together.

After that, 30 squats, 30 seconds plank, 20 crunches, 40 jumping jacks, 15 lunges, 60 seconds wall sit, 55 sit ups, 35 butt kicks, 25 push ups.

HIIT Fat Program:                        Warm up (5 minutes)                 1 min: jumping jacks                    1 min: butt kickers                        1 min: steady arm circles            1 min: front kicks                          1 min: boxer shuffle                  

Stretch (5 minutes)                    Do dynamic stretches (hold      each for 8 to 10 seconds)          shoulder circles, arm swings,    leg swings.                                   

HIIT (10 minutes)                      30 sec: sumo squats                   30 sec: plank                                30 sec: russian twists                  10 sec: REST!                                30 sec: jump squats                    30 sec: jumping jack                    30 sec: russian twists                  10 sec: REST!                                30 sec: side plank lifts                30 sec: burpees                            30 sec: flutter scissors                10 sec: REST!                              

Cool down (2 minutes)            30 sec: standing toe touches    30 sec: side lunges                      30 sec: slow arm circles            30 sec: cross tow touches        

Stretch (8 minutes)                 Do static stretches (hold each for 15-20 sec) arms, shoulders, quads, hamstring stretches.                        

]]> 2018-05-23 16:06:12 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/263081111 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/263081400

Today for the first time I came at 10 in the morning and continue my morning routine.

Kak Su and Suzy continue their workout which 30 squats, 30 seconds plank, 20 crunches, 40 jumping jacks, 15 lunges, 60 seconds wall sit, 55 sit ups, 35 butt kicks, 25 push ups.

5 o'clock, Kak Linda come and start her zumba class until 6.30 o'clock.

]]> 2018-05-23 16:07:06 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/263081400 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/263081583

Again at 10 o'clock I arrived at the gym and I am doing my work without fail.

Today me, Kak Su and Suzy will zumba for 1 hour and rest for 5 minutes and will be continued for another 1 hour zumba. 

HIIT Fat Program:                       Warm up (5 minutes)                 1 min: jumping jacks                    1 min: butt kickers                        1 min: steady arm circles            1 min: front kicks                          1 min: boxer shuffle                  

Stretch (5 minutes)                    Do dynamic stretches (hold      each for 8 to 10 seconds)          shoulder circles, arm swings,    leg swings.                                   

HIIT (10 minutes)                      30 sec: high knees                       30 sec: plank                                30 sec: mountain climbers        10 sec: REST!                                30 sec: prisoner squats              30 sec: alternating lunges          30 sec: russian twists                  10 sec: REST!                                30 sec: push ups                          30 sec: burpees                            30 sec: flutter scissors                10 sec: REST!                              

Cool down (2 minutes)            30 sec: standing toe touches    30 sec: side lunges                      30 sec: slow arm circles            30 sec: cross tow touches        

Stretch (8 minutes)                 Do static stretches (hold each for 15-20 sec) arms, shoulders, quads, hamstring stretches.  

]]> 2018-05-23 16:07:34 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/263081583 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/263081709

HIIT Fat Program:                        1 min: jumping jacks                    1 min: butt kickers                        1 min: steady arm circles            1 min: front kicks                          1 min: boxer shuffle                  

Stretch (5 minutes)                    Do dynamic stretches (hold      each for 8 to 10 seconds)          shoulder circles, arm swings,    leg swings.                                   

HIIT (10 minutes)                      30 sec: jump squats                     30 sec: plank                                30 sec: mountain climbers        10 sec: REST!                                30 sec: jump lunges                    30 sec: flutter kick squats          30 sec: russian twists                  10 sec: REST!                                30 sec: push ups                          30 sec: burpees                            30 sec: flutter scissors                10 sec: REST!                              

Cool down (2 minutes)            30 sec: standing toe touches    30 sec: side lunges                      30 sec: slow arm circles            30 sec: cross tow touches        

Stretch (8 minutes)                 Do static stretches (hold each for 15-20 sec) arms, shoulders, quads, hamstring stretches.

HIIT Fat Program for this week, we are using tire for the whole routine.           

]]> 2018-05-23 16:07:59 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/263081709 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/265180468

 9 in the morning, I arrived at the gym and continue my morning routine.

25 squats, 15 seconds plank, 25 crunches, 35 jumping jacks, 15 lunges, 25 seconds wall sit, 10 sit ups, 10 butt kicks, 20 push ups. This is the workout session for Kak Su and Suzy for today.

]]> 2018-06-03 01:50:14 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/265180468 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/265180486

I have to keep the momentum for Kak Su and Suzy even though in the fasting month. So, for today workout session 20 squats, 40 seconds plank, 30 crunches, 50 jumping jacks, 25 lunges, 35 second wall sit, 30 sit ups, 25 butt kicks and 15 push ups.

HIIT Fat Program:                        Warm up (5 minutes)                 1 min: jumping jacks                    1 min: butt kickers                        1 min: steady arm circles            1 min: front kicks                          1 min: boxer shuffle                  

Stretch (5 minutes)                    Do dynamic stretches (hold      each for 8 to 10 seconds)          shoulder circles, arm swings,    leg swings.                                   

HIIT (10 minutes)                      30 sec: high knees                       30 sec: plank                                30 sec: mountain climbers        10 sec: REST!                                30 sec: prisoner squats              30 sec: alternating lunges          30 sec: russian twists                  10 sec: REST!                                30 sec: push ups                          30 sec: burpees                            30 sec: flutter scissors                10 sec: REST!                              

Cool down (2 minutes)            30 sec: standing toe touches    30 sec: side lunges                      30 sec: slow arm circles            30 sec: cross tow touches        

Stretch (8 minutes)                 Do static stretches (hold each for 15-20 sec) arms, shoulders, quads, hamstring stretches.  

]]> 2018-06-03 01:51:03 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/265180486 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/265180500

Workout session for Kak Su and Suzy for today are 35 squats, 60 second plank, 30 crunches, 55 jumping jacks, 60 lunges, 45 second wall sit, 40 sit ups, 50 butt kicks and 15 push ups.

After workout session with Kak Su and Suzy finished, Kak Linda came and without wasting her time, she started her zumba class.

]]> 2018-06-03 01:51:30 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/265180500 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/265180508

HIIT Fat Program:                        Warm up (5 minutes)                 1 min: jumping jacks                    1 min: butt kickers                        1 min: steady arm circles            1 min: front kicks                          1 min: boxer shuffle                  

Stretch (5 minutes)                    Do dynamic stretches (hold      each for 8 to 10 seconds)          shoulder circles, arm swings,    leg swings.                                   

HIIT (10 minutes)                      30 sec: jump squats                     30 sec: plank                                30 sec: mountain climbers        10 sec: REST!                                30 sec: jump lunges                    30 sec: flutter kick squats          30 sec: russian twists                  10 sec: REST!                                30 sec: push ups                          30 sec: burpees                            30 sec: flutter scissors                10 sec: REST!                              

Cool down (2 minutes)            30 sec: standing toe touches    30 sec: side lunges                      30 sec: slow arm circles            30 sec: cross tow touches        

Stretch (8 minutes)                 Do static stretches (hold each for 15-20 sec) arms, shoulders, quads, hamstring stretches.  

]]> 2018-06-03 01:51:51 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/265180508 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/265180520

Since today is the last day Kak Su and Suzy come, I explained about nutrition intake according to their weight.

HIIT Fat Program for today is we are combining with man team and playing frisbee together

]]> 2018-06-03 01:52:16 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/265180520 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/265180541

9 in the morning I arrived at the gym and continue my morning routine. 

As usual, I served and entertained the customer that come at the gym even though just a few people came.

]]> 2018-06-03 01:53:23 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/265180541 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/265180546

I continue my work as soon I arrived at the gym. I threw all the rubbish at the outside.

I still recorded the details of customers in the log book.

There are a few customers that contact me before they come to ask me whether gym is open or not and I answer nicely to them.

]]> 2018-06-03 01:53:48 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/265180546 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/265180554

9 in the morning, I arrived at the gym and continue my work. 

I entertained the customers and served them as good as I can.

Sometimes, I workout with them.

]]> 2018-06-03 01:54:23 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/265180554 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/265180568

When I arrived at the gym, I continue my usual routine. 

Today is the last day Kak Linda having her zumba class because next week is Hari Raya. 

After the class finished, I say goodbye to all the customers and especially to Kak Linda.

]]> 2018-06-03 01:54:42 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/265180568 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/265180604

Since today is my last day, there is nothing much that I do.

Every customers that come to the gym, I said goodbye to them.

Before I going home, me and the staffs say goodbye to each others.

]]> 2018-06-03 01:55:29 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/265180604 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/269014546 I am with the zumba instructor called Kak Linda.]]> 2018-06-30 05:15:38 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/269014546 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/269014699 This is the result of my body analysis.]]> 2018-06-30 05:23:51 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/269014699 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/269015146 I am with the team of HIIT Fat Program.]]> 2018-06-30 05:47:23 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/269015146 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/269015168 Again with the team of HIIT Fat Program.]]> 2018-06-30 05:48:59 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/269015168 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/269015248 Me and the team of HIIT Fat Program.]]> 2018-06-30 05:54:53 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/269015248 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/269015875 Last session with the HIIT Fat Team.]]> 2018-06-30 06:27:03 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/269015875 hajaradzi42 https://padlet.com/hajaradzi42/Bookmarks/wish/269022033 Finally, I finished my internship at Ladies Stylista Fitness.]]> 2018-06-30 10:28:21 UTC https://padlet.com/hajaradzi42/Bookmarks/wish/269022033