Day 26 - PT Session

Day 26

Total Body Workout

Activity 1 

(Using Power Plate Machine)

45 intensity

 Step up 1min for each side

Back stretch and Knee Raise-up 2 min for each side

Push-up 1min for 3 sets

Side step 2min for each side

Hold squat for 2 min
Up and down Squat for 2min

Squat while lifting the Vipr for 2 min

Abs Crunch for 30,45,60 sec for 3 sets
Plank 1min
Side Plank 1min for each side

work on your smallest muscle using 3D wave penetration

physical workout work on the big/outer muscle only

help to eliminate cellulite

dont' ever stand-up on the plate, it will shake your brain, and make you feel dizzy

Power Plate machines use the principles of Acceleration Training™ to stimulate the body’s natural response to vibration. These vibrations transmit waves of energy throughout the body, activating muscle contractions between 25 and 50 times per second, enhancing overall performance in sessions as short as 15 minutes a day, 3 times a week.

 Power Plate^® equipment offers a host of benefits, ranging from an immediate improvement in blood circulation, to a variety of other measurable outcomes: such as increased muscle strength and flexibility, improved range of motion, decreased cellulite, increased bone mineral density, reduced pain and soreness and faster recovery

Activity 2
Walking Lunges with 8kg Vipr

for 40x




Activity 3

Treadmill 5min

(0.60 km, 1.5 incline, 7.5km/h)


Me gagahkan diri untuk pegi gym early morning  today biarpun baru balik outstation last night. Tak buleh biar lama-lama. Kene maintain the disiplin. Alhamdulillah, buleh finish the set tanpa pening-pening