Partie dayz: 2007-05-06

Thursday 10 May 2007

Body of the week (2)

You must not know about me
You must not know about me
I can have another you by tomorrow
So don't you ever for a second get to thinking you're irreplaceable

Oh Yeah, That is "irreplaceable" from Beyonce. Definitely my No: 1 hit!!! Well, you guess it. Beyonce knowles is body of the week. Arguably the best body in the pop industry, Beyonce look even fitter not to mention sexier after she left pop group destiny child.

An American RnB singer, songwriter, producer, fashion designer and model, surely Beyonce Knowles couldn't have time to workout let alone maintain that killer figure.The truth is she workout all year round, only concentrating on certain parts of the body when it comes to receving awards or performing. I am so fortunate to find some information pertaining to her workout routine. Here are the goodies!!!

THE BEYONCE WORKOUT
"Unless specified, don't count reps; do each move for one minute and hold the last rep for as long as you can."

MINUTE ONE: BASIC CRUNCHES

MINUTE TWO: BICYCLE CRUNCHES
Lie on floor, legs extended at a 45-degree angle. Bring bent left knee toward chest, reaching right elbow toward it. Alternate right and left knees.

MINUTE 3: REST

MINUTE 4: LEFT TWISTS
Lie on back, knees bent, hands behind head, elbows out. With feet on floor, curl up, aiming right shoulder at left knee.

MINUTE 5: RIGHT TWISTS

MINUTE 6: REST

MINUTE 7: PLANKS
Lie facedown. Support your weight on toes and forearms. Keep elbows directly beneath shoulders and body straight.

MINUTE 8: REST

MINUTE 9: PLANKS

MINUTE 10: REST

MINUTES 11 and 12: CAPTAIN'S CHAIR
Do 3 sets of 20 at a gym. Grip handholds and press lower back into pad, letting legs hang. Slowly lift bent knees to chest.

She also does the following:

Every day except Sunday, she does a 4 mile, 40 minute jog. After a warm-up, she increases the treadmill incline to 2 percent and switches the speed from 6.0 mph to 7.5 mph and back every 30 seconds.After the treadmill comes a 20 minute dumbell session.

She also does yoga once per week.

O.K that's all folks. I can't wait to shortlist the next body of the week!!!

Wednesday 9 May 2007

HIIT it baby one more time!!!!!!!!

Gasping for air, wiping the sweat, heart thumping quickly, the process is painful but the ending was sweet. Yup, you are right. That is the power of the HIIT program. After the HIIT program my heart was still jumping like crazy and I had to force myself to eat my protein rich breakfast. Somehow the delicious spread of breakfast did not taste too good when you are feeling a little nausea. Hehehehe. Guess, I just have to get used to it. This program is designed to last for 6 weeks!!!

After this program is over, I decided to take a week off training and spend the time reading up on motivation and inspiration articles. Hey gotta train the brain too you know. It keeps your body mind and soul going. There will be a HIIT program tomorrow but this time I am going to add a little twist. I am going to do HIIT in the swimming pool. Yup, that's right, nope you didn't read it wrongly. IN THE POOL!!! The program will be exactly the same but instead of running, I will be swimming!!! I really can't wait for HIIT day!!!