關於 saturday workout at home ，我們在網路上蒐集到這些相關的討論、資訊與評價

Hi everyone! Mark your calendars as Hazli Bojili and I will be conducting a FREE live workout session with Sun Life Malaysia on Saturday, 26th June at 10am. 🤗
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All you need is a chair, towel and enthusiasm! 😏 Let's burn some calories from the comfort of your own home. 🔥
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You'll also stand a chance to win attractive prizes worth up to RM400 while you sweat out with us. 🤩 So get your family and friends to join you. Register now at bit.ly/BWP1FB
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See you guys virtually soon! 🙌
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#SunLifeMalaysia
#LifeIsBrighterUnderTheSun
#BrighterWellness
#Physical
#StayHome
#StaySafe

I believe in staying Active & Enjoying life to the fullest!

So, together with Heineken 0.0, I am hosting a FREE and exclusive #Heineken00DryMarch High Intensity Home Zoom class.

I'd like to thank all of you who have signed up for my exclusive class

ALL slots have been fully redeemed!!

For those who have signed up for my class, do tune in this Saturday at 10:00am and join me for a HIIT workout that is guranteed to get your body pumped for the day. For more info, check out @heinekenmy #NowYouCan

แจกโปรแกรม 7-DAY WORKOUT PLAN เล่นตามคลิปอยู่บ้าน กับ BEBE FIT ROUTINE จ้าา

เบสลับให้หนักบ้าง เบาบ้าง ทั้ง cardio HIIT และ body weight จะเรียงวัน หรือสลับวันกันใหม่ก็ได้ จัดชุดต้มยำ แยกน้ำ ไม่งอก ไว้ให้แล้วค่า คลิ๊กตามเพลย์ลิสต์ไว้ได้เลย

MONDAY CHALLENGE
45 MIN
รวมมิตรชาเลนจ์ ทั้ง squat, plank, และ bra bulge (แขน อก หลัง) คลิปละ 15นาที ทำให้ครบ กระชับทั่วร่างเลยค่า

Link to playlist🔽
https://www.youtube.com/playlist…

TUESDAY HIIT
40 MIN
HIIT at HOME เรียกเหงื่อชนิดว่าอาบน้ำเสร็จก็ยังไม่หยุดไหล

Link to playlist🔽
https://www.youtube.com/playlist…

WEDNESDAY BURN
30 MIN
เบิร์นไขมันแบบเร่งด่วน คลิปละ8นาที เพลงมันส์ ฟังเพลินๆ แป๊ปๆ จบคลิป

Link to playlist🔽
https://www.youtube.com/playlist…

THURSDAY 360ํ
25 MIN
อยากสวย ต้องเล่นให้ครบทิศ กระชับรอบทิศ 360ํ ทั้งขา เอว และแขน

Link to playlist🔽
https://www.youtube.com/playlist…

FRIDAY LEAN
30 MIN
BURN+LEAN ไฟท์cellulite! คลิปเดียวก็เอาอยู่ เล่นกล้ามเนื้อมัดใหญ่ ต่อด้วยมัดเล็กเก็บผิวเปลือกส้ม

Link to playlist🔽
https://www.youtube.com/playlist…

SATURDAY WEIGHTLOSS
30 MIN
Cardio ลดน้ำหนัก ลดไขมันจุกๆ

Link to playlist🔽
https://www.youtube.com/playlist…

SUNDAY ON FIRE
35 MIN
แดนซ์ 5เพลงรวด ไฟลุกยิ่งกว่าพระอาทิตย์อีกจ้า

Link to playlist🔽
https://www.youtube.com/playlist…

Thanks for watching guys, hope you enjoyed this a week meals - Be sure to tap for english subtitles!!
This video is sponsored by Nike.

Workout Routine: https://www.youtube.com/watch?v=7RAx4qYP5xg&feature=youtu.be
Fluffy Egg Recipe: https://www.instagram.com/tv/B-Ci-TND6dh/?utm_source=ig_web_copy_link

Nike NTC App:
App Store Download 下載：https://apps.apple.com/hk/app/nike-training-club/id301521403
Google Play Download 下載：https://play.google.com/store/apps/details?id=com.nike.ntc
_________________________________________________________________
O U T F I T S
Links are provided for items that are available online! For all others, please refer to store purchase!

SUNDAY
SWEATER: Nike | Dri-Fit Logo Cropped Pullover (Pink)
PANTS: ICON CLASH PANTS
https://bit.ly/2JiEN1o
PULLOVER: ICON CLASH PULLOVER
SHOES: AIR MAX VERONA
https://bit.ly/2UHTEb1
HOODIE: Nike Plus Air logo sleeve

MONDAY
ZIPPER: NIKE PRO GET FIT Women's Fleece 1/2-Zip Top
https://bit.ly/2JiEOlY
BRA: Swoosh Bra (Asian fit)
https://bit.ly/33ZAYYF
LEGGINGS: Nike Pro 7/8 leggings
SHOES: React Infinity
https://bit.ly/2UDMBQx

TUESDAY
LEGGINGS: Nike One Luxe
https://bit.ly/2JkhWlW
PULLOVER: ICON CLASH PULLOVER

WEDNESDAY
PULLOVER: ICON CLASH JACKET
https://bit.ly/2QNUFNy
BRA: Swoosh Futura bra
https://bit.ly/2QNM5hD
LEGGINGS: Nike One Luxe
https://bit.ly/2JkhWlW

THURSDAY
PULLOVER: CNY 2020 HOODIE
https://bit.ly/2UKOATo
T-SHIRT: NIKE AIR Women's Short-Sleeve Top
https://bit.ly/3akQros
BRA: Swoosh Bra (Asian fit)
https://bit.ly/33ZAYYF
LEGGINGS: Nike One Luxe
https://bit.ly/2JkhWlW
SHOES: SuperRep
https://bit.ly/2ycrzB3

FRIDAY
CITY READY TOP
https://bit.ly/2WKJwRj
AEROADAPT INDY BRA
https://bit.ly/3bFrNzd

SATURDAY
SWEATER: Nike | Dri-Fit Logo Cropped Pullover (Pink)
_________________________________________________________________
ACTA Sports Wear!
https://acta.grsm.io/susanatsang2881
15% discount: GOGREENGOLEAN
_________________________________________________________________
Healthy Snacks & Supplements!
iHerb: https://rsnap.it/d-bYgx84
Rewards Discount: APB3033

_________________________________________________________________
Body Fat % Analyser Weighing Scale
60% off discount code
http://vpwow.com/gogreengolean
_________________________________________________________________
My transformation video - How I Lost 46 Pounds:
https://www.youtube.com/watch?v=Wrw5LjQZzlM&t=10s
_________________________________________________________________
?FOLLOW ME
➤ Personal Trainer at: https://www.jointdynamics.com.hk/services
➤ T R A I N I N G E N Q U I R Y: [email protected]
➤ B L O G: https://gogreengolean.wordpress.com/
➤ I N S T A G R A M: https://www.instagram.com/gogreengolean/
➤ E - M A I L: st00227@gmail.com

I am new to YouTube. Please support by subscribing to my Channel. Like and share the video as well.

Most of us would like to START exercising but we do not know Where or How to start, hence we lose motivation after a month of not seeing results plus boredom. The video will tell you EVERYTHING you need to know in starting a successful Workout Plan, to keep you motivated, and most importantly to achieve your GOALS!

For example how many days should I workout? How long for? How many repetitions and sets should I perform? What time of the day is best to workout? What exercises should I perform to lose weight? How long should I rest in between each set? How hard should I push myself? When will I see results? How important is my food intake?

All these questions will be answered in this video plus more nutritional and motivational tips as we work towards your goal in the next 8 weeks.

I've called the 8-week challenge the 'Fit & Feminine' workout! Just like most of you, I want to be fit but still feminine looking at the same time (not too muscular eh!)

There are 2 plans for you to choose from:
a) 3-day Workout Plan
b) 5-day Workout Plan

Both workout plans are as below. Please feel free to write them down and go through my 'Workout With Me' videos to perform these exercises. You may adjust the days according to what suits you best so long as you stick to exercising for either 3 or 5 days. They can be performed both in the gym or at home.

The 3-day Workout Plan (Suitable for Beginners)

Monday: Cardio + Total Body + Core
Warm Up: 5 -- 10 minutes
3 Lower Body Workouts: 2-3 sets each workout, 12 - 15 reps each set
3 Upper Body Workouts: 2-3 sets each workout, 12 - 15 reps each set
2 Abs Workouts: 2-3 sets each workout, 12 - 15 reps each set
Cardio: 20 -- 30 minutes moderate intensity
Cool Down: 5 -- 10 minutes total body stretches

Tuesday: Rest

Wednesday: Cardio + Total Body + Core
Warm up: 5 -- 10 minutes
3 Lower Body Workouts: 2-3 sets each workout, 12 - 15 reps each set
3 Upper Body Workouts: 2-3 sets each workout, 12 - 15 reps each set
2 Abs Workouts: 2-3 sets and 12 -- 15 reps each
Cardio: 15 -- 20mins higher intense cardio
Cool Down: 5 -- 10 minutes total body stretches

Thursday: Rest

Friday: Cardio + Total Body + Core
Warm up: 5 -- 10 minutes
3 Lower Body Workouts: 2-3 sets each workout, 12 - 15 reps each set
3 Upper Body Workouts: 2-3 sets each workout, 12 - 15 reps each set
2 Abs Workouts: 2-3 sets and 12 -- 15 reps each
Cardio: 20 -- 30 minutes moderate intensity
Cool Down: 5 -- 10 minutes total body stretches

Saturday: Active Rest
Perform an activity you enjoy. For example dancing, walking in the park, horse riding, swimming, hiking, window shopping etc.

Sunday: Complete Rest


The 5-Day Workout Plan

Monday: Cardio + Lower Body + Core
Warm Up: 5 -- 10 minutes
4 Lower Body Workouts: 2-3 sets each workout, 12 - 15 reps each set
3 Abs Workouts: 2-3 sets each workout, 12 - 15 reps each set
Cardio: 20 -- 30 minutes moderate intensity
Cool Down: 5 -- 10 minutes total body stretches

Tuesday: Cardio + Upper Body
Warm Up: 5 -- 10 minutes
4 Upper Body Workouts: 2-3 sets each workout, 12 - 15 reps each set
3 Abs Workouts: 2-3 sets each workout, 12 - 15 reps each set
Cardio: 15 -- 20 minutes higher intensity
Cool Down: 5 -- 10 minutes total body stretches

Wednesday: Active Rest
Do an activity you enjoy. For example dancing, walking in the park, horse riding, swimming, hiking, window shopping etc.

Thursday: Cardio + Lower Body + Core
Warm Up: 5 -- 10 minutes
4 Lower Body Workouts: 2-3 sets each workout, 12 - 15 reps each set
3 Abs Workouts: 2-3 sets each workout, 12 - 15 reps each set
Cardio: 20 -- 30 minutes moderate intensity
Cool Down: 5 -- 10 minutes total body stretches

Friday: Cardio + Upper Body + Core
Warm Up: 5 -- 10 minutes
4 Upper Body Workouts: 2-3 sets each workout, 12 - 15 reps each set
3 Abs Workouts: 2-3 sets each workout, 12 - 15 reps each set
Cardio: 15 -- 20 minutes higher intensity
Cool Down: 5 -- 10 minutes total body stretches

Saturday: Cardio + Total Body + Core
Warm Up: 5 -- 10 minutes
4 Total Body Workouts: 3 sets each, 15 reps
3 Abs Workouts: 3 sets and 12 -- 15 reps each
Cardio: 20 -- 30 minutes moderate intensity
Cool Down: 5 -- 10 minutes total body stretches

Sunday: Complete Rest because You Deserve It!


Do not skip your warm-ups and cool down. It's essential to warm up your muscles to avoid cramps and cool down to avoid injuries as well as muscle soreness.

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