Dasarnya jompo, nyobain ginian dengan pikiran, ah cincai nih kayaknya. Berakhir menggeh menggeh ra karuan

But it's a good workout! My short term goal is to routinely do this until I get stronger. While my long term goal is to be more active and fit in 2020, because I knew I will have a lot of emotional baggage this year. By staying more active, one less problem will be avoided

At least, it will help my depression level.

And 15 minutes a day? Come on. It's a good time investment. In total from prep, warming up, to cooling down it would take only 1 hour max

Second attempt doing this, still hard as fucc

Third time doing this, I feel stronger. The planks and burpees still tires me up, but other than that I feel pretty ok.

Today I combine this HIIT with this (warm up) and this (cool down) and I think it's such a good combo!

Attempt number 4, so far s good. Burpees is still a common enemies, but I got better in plank, I guess?

OOT, but today I finished 60 minutes of Zumba without any excessive difficulty. Zumba is a hard workout, it supposed to be hard. But I don't feel like ‘I'm going to die’ afterwards. Instead, I feel energized.

I'm proud that I'm indeed getting stronger!

But on sad notes, this week I don't lose any weight. Sigh.

Attempt 5, and also the first attempt I did this while not on my fasting period. Somehow doing this after I ate is make it a lil bit easier. i felt stronger, I manage to go 15 sec straight on plank and 4x on burpees. Def considering doing this in the afternoon then

Also after this, I decided to go zumba for one song before go for cooling session. Limbo is my fave zumba song, so how can't I?

Tapi tros menggeh menggeh bosqueeee

Update, last week I don't do any of this home workout, instead I did zumba on Wednesday and Friday. Both are great.

As for this week, yesterday I did one of Emmy's 30 minutes workout instead of 15 minutes. God damn it's hard. Today I am sore especially in the thigh and abdomenal area

Hi. I was so lazy on updating this, but here we go again.

On Saturday 22/2 I finally have the time to went on Zumba class after a somewhat busy week. Saturday morning zumba is always the crowdest. But I am glad that I finally able to get my good workout done for that week.

On Monday 24/2 I decided do a lil bit different warm up with this

Following up with Emi's 15 min no jumping HIIT.

I felt like this is much more effective! I'm sweating all out. Plus I'm getting stronger at Ab Bike and plank! Yay!

Whilst for today, I went to Zumba class since I have a free day. I was expecting the zumba class on Wednesday will be lighter, but it's not. In fact it's kinda hard today, lol.

Also, when I weighed in today, I lost 2,1 kg after my previous weighed in on Saturday 22/2. Woot!!!

Hence in total I lost 4,7 kg in one month while on IF.

I don't always lose weight by exact numbers by the end of every week. Sometime I weighed the same as previous week, another week I even gained some. But at the end it steadily when down. I'm so proud of my self

I did a whole session of Zumba and I'm officially down by 5 kg by today!

But I also ate like a horse today so perhaps I should prepare myself for any gain again

I'm not exercising for the past 6 days due to period and busy week. But I did manage to squeeze in the combo of Chloe's warm up + Emi's 15 minutes HIIT + usual cool down.

Not the greatest workout session, but at least I'm being active.

Today I'm combining my usual warm up + Chloe's warm up + Emi's new 15 minutes HIIT and close it down with usual cooling down.

I was sweating like crazy. Good workout!

Aaaand now I'm so sore.

MY ASTROLOGY MADE ME DO THIS. I WENT FOR FULL 60 MINS OF ZUMBA TODAY DESPITE THE CHAOTIC WORK SCHEDULE

It's kinda blimey that I can't go to Zumba due to the social distancing. So yesterday I went for 30 minutes Emi's HIIT workout. It's always a pain for abdominal area, but it's a good workout.

If I felt stronger today, I might try her 45 minutes workout. But let's see.

Welp. I ended up skip my workout that day bcs my abdomen and my thigh is killing me. The 30 min workout really targetting on belly and thigh. It's so painful

Yesterday I go for emi's newer 15 minutes intensive HIIT, bcs simply it was kinda late when I started my workout. Hence I need to be quick. It's harder than the old 15 min workout, again it's more focusing on belly (hurt). But I swear like crazyi

I still cannot do it all of them in a jiffy. I have to improvise one or two moves. Nonetheless I still think it was a good workout

When I step on my scale this morning, I'm happy to tell you that I officially went down by 7,2 kg despite of the chaos previous week I think I finally back to my initial weight 2 years ago.

(I'm not sure because, I didn't really weight my self since 2017)

Little story time (1)

Yes I practically stopped weighting my self after college (2016). First year after college was hard. My depression level was like insane. And I couldn't care less about my weight, let alone my diet.

(2)

When I enrolled in my post-graduate, things get better with me emotionally tho. But I've been lured into comfort eating. Sometimes things are get crazy in law school. And binging makes me felt like I can get through it.

(3)

At that time, I wasn't thought it was a consequence of my 2016 meltdown. I also wasn't thought it was a bad eating habit. It seems like daily life to me.

But now after researching more about good diet, that things suddenly came to me. My depression is really takes hit me.

(4)

This is why my current workout main motivation is aiming to keep down my depression level; by excercising and stay active. I know I tend to indulge on things (food or workout) than actually solving the problem itself. But at least, for now, it works marvelously.

Yesterday I did the exact same workout routine like my previous workout. Good one.

However I attempt to change the cooling down with Emi's 20 mins stretching bcs for some unknown reason my left shoulder blade and my back are aching. So I though a little stretch may help.

I did the workout during my fast, which is something that I didn't do anymore for quite sometime. Perhaps my sugar blood level is quite low, that when I just started the stretch, my vision went white. I need to lay down immediately.

I ended up not finishing the stretch.

Today I squeeze in my workout routine using Emi's 30 mins HIIT workout. I think during this quarantine I will try to stick on Mon - Wed - Fri workout schedule.

Bonus my shameless messy post workout selfie

Today I did the usual 2 warm ups + Emi's new 15 mins HIIT + Emi's 10 mins stretching

My body felt so gewd after the stretch. Although now my abdomen area start to ached as a impact from the workout. Lol.

On 27/3/20 I did the same workout like the previous! I want to squeeze in 10 mins of butt shaping workout but I give up after 3 moves. Lol. Too tired

Entering week 3 of quarantine and still on track with my Mon-Wed-Fri workout schedule. Today I finished Emi's 30 mins HIIT and finished it with Chloe's 10 mins cool down.

However I feel that my period is coming. I kinda worried whether I able to workout on Wed or not

I skipping the Wednesday workout due to period, but I able to catch up on Friday. Will go back to the usual schedule by next week hopefully.

Also, no significant weight lose this week because all I do was eating and munching

In Monday I did Emi's 15 mins HIIT but I still have energy to keep going, so I continue it with the last 2 part of Emi's 30 mins HIIT for the legs and plank. Ending it with Emi's 10 mins stretch.

Today (Wed) I feel like I have so much energy and actually need a longer workout. So I decided to did the Emi's 45 mins HIIT for the first time. It's including the stretch. An excellent and much needed workout!

I hope this means that my body is getting stronger

I promise I'm still sticking on my Mon-Wed-Fri schedule. Last Friday I went for Emi's 30 mins HIIT. While on Mon I get a little experimental. I skip the warm up, switch with dances and zumba, went for Emi's 15 mins HIIT, wrap up with dumble full body excersise (only 3 moves)

As for today, I started with 10 mins warm ups, 10 mins walking treadmill, and 10 mins dumble, 3 zumba song, and Emi's 15 min HITT (only did around 10 mins). Ended with stretch. Not the best, but dumble excersise is interesting! I want to incorporate more in my routine!

Today I go with usual 2 set warm ups, followed with this dumble excersise from MadFit and Emi's 15 Mins HIIT. Ending up with few sets of plank and thigh sculpt by Emi's. I keen on doing more weight training!

I don't got many time to do my workout on Mon due to work, I just manage to squeeze in 5 mins warm ups and 10 mins dumbbell's workout and that's all

That's why I decided to have a proper workout today. After warm up, I went for 20 mins dumbbell's session, following with 30 mins HIIT (taking the moves from Emi's 15 mins and 45 mins video). Total approx 1 hour of workout. A good one.

Low energy karena habis makan junk food hari ini berhasil dihajar dengan burning 700 an kalori. Ngehajar before ramadan starts yekan.

Today I focused on the workout that I want to do during fasting, 10 mins warm up, 25 mins of dumbbell, 20 mins of belly and thigh workout, and cool down. I think I will go less when I started fasting, but I still hope I can still incorporate good workout even though I'm fasting

My workout schedule is messed up due to fasting month and my period is coming. Lol. But lemme recap, on Sun 26 April I did the same work out as previous but I was fasting. I was almost pass out on the cool down. But I consider it as good workout.

Today, since I'm not fasting, I did 10 mins warm up, 15 mins dumbbell, 30 mins HIIT cardio, and 5 mins cool down. Very much needed after 5 days of no workout

On Sunday I go for 10 mins warm up, 20 mins dumbbell, and finished it strong with Emi's 45 mins HIIT.

Today, I force myself to do workout because I want to get back to my Mon Wed Fri schedule. I did 10 mins warm up, 20 mins dumbell, Emi Wong 15 mins hiit, 5 mins thigh excersise, and 5 mins cool down.

This week I ended up doing workout on Thursday and Sunday. Same workout, 10 mins warm up, 20 mins dumbell, 25 mins belly + thigh, 5 mins cool down. Only on Sunday I lessen the belly+thigh bcs I don't feels so good due to fasting.

Still can't comprehend the fact that as per today I lost a total 12,7 kg or around 28 lbs and (hopefully) still going strong My initial goals is about 3,5 kg away. But if possible, I want to continue lose another 5 kg after that.

But my initial goal is still my priority

I did my first workout of the week on Tuesday 12 May, doing the same workout routine. I feel like I can adding more weight exercise to my routine tho. We'll see today.

BY THE WAY, I just found out that my current weight is already same as my weight on November 2014. Not my lightest weight, since my lightest was on September 2015. But this fact is made me so happy already that I can achieve this in less than 5 months

This Thursday I'm adding this to my dumbell training. Afterwards for belly, leg, and thigh I go with Emi's

I want to try more combinations. Still finding what are the combinations that I like the most.

Doing the same workout for this sunday! But idk why my belly and my shoulder now hurting....

Starting this week workout late on Wed. I did mostly the same workout but doing this for dumbell workout. I feel like since I don't do cardio during ramadan, my weight just stagnant. I don't lose any weight the past week, but that's okay.

My goal during this ramadan is to not losing any muscle anyway. I just want to stay active and do workout while fasting. And I think I did okay. At least I don't gain any weight

Today I squeezing 30 mins full body dumbbells exercise and 30 mins belly + thigh + legs exercise. Going to finish ramadan strong

On 23/05/20 I did the same thing. I truly finishing the Ramadan strong!

Hi! Today marks 5 months after I decided that I want a change and do the fit journey! I try to documents all of my workout here, but I think this thread is a little overcrowded now. So, start from today, I decided to move my tracking to Instagram! (1)

I plan to keep track of my day to day workout, share my meals, post my progress pictures, basically anything about my fit journey! If you keen to see more of this thread, pls follow me on ig @/kayfitgram. You can dm me for follow back. See you there! (2)

https://instagram.com/kayfitgram?igshid=dcno8ipmth1y