30 minute chest workout

http://www.youtube.com/watch?v=5FuQyB4Br9Y

for people who want to push themselves and believe they have a strong chest, try to do this, i end up half doing it 20 minutes in cause i was too fatigue and needed more breaks :( but yeah, it works out different areas of the chest and all you need is a seat or a chair

CARDIO TIME

Basically I've lost a decent amount of body weight but in order for me to lose the excess fat at the lower party of my stomach, cardio and dieting is the only way to go, ended up doing a high intensity cardio workout (well im just unfit)

WARM UP
100m jog
100m sprint
100m jog
50m high knees
50 m kicking your heels to your ass (sorry don't know what their called but its like you jog but you full swing your legs back)
100m sprint
100m jog


stretching for 4 minutes
1 minute water break

1.2km run

3 min rest (cause im unfit, you can shorten the time if you want to)


 REPEAT 3 TIMES
30 seconds mountain climbers
15 sec break
30 seconds side knee tucks
15 second break
10 burpees
1 minute break

Working out with people

I went to the local park and bumped into a few of my church friends who were about to exercise, we ended up running together and i ended up trying to push their limits, i also ended up pushing my limits as well, we ended up doing abit under 10 laps of a large soccer field so yeah, didn't know i could of ran that much :o but yeah, working out with people motivates you to push your limits they can be beside you and you both attempt to exceed your limits :)

Most intense workout I have done this year

Yeah well this is probably the third time i have done a proper workout this year, this is more of a cardio and muscular endurance type of training

600m run (15-20kph)
30 second rest

REPEAT 4 TIMES:
10 pushups
sprint 10m
10 squats
sprint 10m

1 minute break

15 elevated pushups
15 chair dips
30 second rest
12 elevated pushups
12 chair dips
30 second rest

10 elevated pushups
10 chair dips
30 second rest

8 elevated pushups
8 chair dips

1 minute rest

15 situps
15 leg raises
30 second rest

10 situps
10 leg raises
30 second rest
8 situps
8 leg raises
30 second rest
6 situps
6 leg raises

1 minute rest

10 chin ups
10 pullups
30 second rest
6 chin ups
20 second rest
6 pullups

1 minute rest

REPEAT 4 TIMES
 10  kneetucks
10 side kneetucks
15 second rest

Im back (2013 resolutions)

Soz guys for not posting for abit over a month :O, I've been quite busy with my personal life, partying, spending time with family and chilling with friends.

Well back to my 2013 resoultions:
- lose 3 kg and the fat around my core to obtain a V shape
- bulking the upper body and thighs

If you guys have any resolutions this year set a goal which you believe you can achieve you can push yourself if you have the mindset, i believe the easiest way to achieve your goal is by breaking the goal into smaller goals and celebrate and reward yourself everytime you achieve one of your small goals :)

Happy Training :)