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apa nak buat hari khamis nanti ye...

ye.. ye.. jgn le marah ye.. aku masih lagi dok bagi tips.. camner nak dapatkan bentuk badan yang menggiurkan.. hehe... selamat mencuba
THURSDAY
Target your butt, legs, and abs

What to do:
• 20 minutes of cardio activity

• 30 donkeys (15 per leg)
To do: Get on all fours. Keeping your back straight, bring your right knee into your chest, then kick it straight out and up. Resume your starting position, then switch legs.

• 15 squats
To do: Sit on the edge of a chair with your knees bent, feet flexed, toes up, with your weight on your heels. Grab the front of the seat, wrapping your fingers underneath. Keeping your back straight, use your arms to lower your torso in front of the chair until your elbows are shoulder level. Resume the previous position.

• 20 pelvic lifts
To do: Lie on your back with your knees bent, feet flat on the floor, arms by your sides. Raise your butt toward the ceiling (about three to five inches off the floor), then slowly lower it.

• 40 oblique twists (20 per side)
To do: Lie on your back with your knees bent, hands behind your head. Using your stomach muscles, lift your head and shoulders off the floor as you rotate your torso to the right. Switch sides.

Comments

  1. cantik ur layout!!!!!anyway, thanks for the tips!i try yg butt tu ehehehehe

    ReplyDelete
  2. hehe.. welcome puan sara..
    kes bila da terlalu lama dapat peluang online.. tu yang abis di godek2 blog tuh..

    jom try semua...

    ReplyDelete

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Jaringan dan Jalinan

my passion..
since 2016, SKTT dengan SKCJ dah jadi pioneer school untuk satu projek Kelab Doktor Muda Negeri Perlis..
Intervensi Instruktor Kecergasan  di kalangan anak2 KDM sekolah.. 

 this was like the 2nd phase of the program. 

the teachers...
"If you cant figure out your PURPOSE, figure our your PASSION. For your passion will lead you directly to your purpose."

the fasi...
with the girls.. habis program dewan besar jadi depa punya.. sakan sungguh anak2 dara nih bila ada peluang utk tunjuk bakat..
the coach..
our HM with the facilitators.. thanks all for being here with us..




"When your passion and purpose are greater than your fears and excuses,  you will find a way"
"People with great passion can make the impossible happen."
we work so hard since 830-1230... tired but worth it...
regangan asas latihan drill senamrobik tabata