KevFitPro
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Fitness Professional／Personal Trainer
30/05/2021
Friends and family, I set up an easy to follow workout on YouTube, you can try It out during this tough time, have fun! Subscribe and feedback are appreciated.
親朋好友們，我在YouTube 上傳了居家無器材訓練影片，非常適合全家一起運動，have fun! 請訂閱也請多給我建議哦。
https://www.youtube.com/playlist?list=PLtnUCwpPtOM0qvznAhSZcyTGA0CWy0GDR
30min Body weight interval training.
30 分鐘身體自重循環訓練。
Set up water, towel, timer, and a mat.
請先準備好水壺，毛巾，計時器，地墊。
Download Timer App, set up for Tabata timer
下載Timer App, 設定Tabata timer
iOS:
https://apps.apple.com/ca/app/smartwod-timer-wod-timer/id1248966041
Android:
https://play.google.com/store/apps/details?id=net.smartwod.timer&hl=en&gl=US
27 rounds, 40 sec work, 20 sec rest.
設定 27 組，40秒運動，20秒休息。
3 Blocks: Warm up, Workout, Cardio.
運動分為 熱身，肌力，心肺 三個組合。
Complete all exercises back to back in each block,
把每一個組合中的動作連續做完。
For example:
In the warmup block,
do Cat stretch 40 sec, rest 20 sec,
Spider rotation 40 sec, rest 20 sec,
Superman 40 sec, rest 20 sec,
repeat the whole set again, then move on to Workout block.
比如在熱身組合,
四個動作，每個動作40秒，休息20秒，
連續做完2組後再延續到肌力的組合，
肌力組合六個動作連續做完3組。
Please watch all YouTube videos before you start the workout, instructions in the description.
請在開始運動前，將每一個動作影片先看完整，熟悉。每個影片都配有中英文字介紹。
https://www.youtube.com/playlist?list=PLtnUCwpPtOM0qvznAhSZcyTGA0CWy0GDR
Warmup: (熱身）
40 sec on, 20 sec rest, 2 sets
Cat stretch
https://youtu.be/flqv3PS0dZw
Spider-Man lunge rotation
https://youtu.be/TSHqOLoyyHw
Superman
https://youtu.be/IMiH9fSGL0M
Workout: （肌力）
40 sec on, 20 sec rest, 3 sets
Squat reach
https://youtu.be/S2VbPdlvZUk
Wall hinge
https://youtu.be/XFABMNk_WnY
Inchworm
https://youtu.be/pZkkm6U2QSI
Kneeling push up
https://youtu.be/wWO7CX6gdw8
Plank
https://youtu.be/L5S7WXYLiJY
Glute bridge
https://youtu.be/qVSrdaPZOkk
Cardio: （心肺）
40 sec on 20 sec rest, 3 sets
High knee run
https://youtu.be/1sOKMot5V9M
15/05/2020
Old picture:
Weight training is important for our daily life, most people don’t think it’s necessary but we are already doing it everyday.
For example ;
Get up from a toilet, that’s a squat.
Pick up a big water bucket from the floor, that’s a squat or deadlift.
Walk up the stair, that’s a bench step up.
Lift a kid up, that’s a squat press.
Carry heavy grocery to home, that’s a farmers’ walk.
Push a door open, that’s a chest push up.
Pull a door open, that’s a back row.
And so many more!
Our body is built to move, and the muscles are working with every movement. So don’t think doing weights are purely for cosmetic look, training muscle strength will help to perform the daily tasks much easier also protect joints and look feel great at the same time.
@ Taipei, Taiwan
Side plank modification
Traditional Side plank is facing the side and lift body up with one elbow and feet on the ground, however most of beginner clients unable to keep the scapula down aka shrugging, so shoulder is doing all the work not the core and obliques.
With this modification, you will feel the obliques firing up right away.
1 keep a straight body, lie on the side with hand/arm under the head for support.
2 keep the legs straight and together.
3 top hand can be on the ground for balance.
4 strong breathe out to engage core.
5 lift the legs off the ground and hold for 30 sec max.
6 remember to breathe while holding.
7 three to four sets.
We often hear coaches say “Brace your core” “keep your core engaged” but what does it really mean? And what does it feel like?
This is a simple drill to let you feel it! Start from prone position on the mat or standing, gently poke the stomach, it should be soft, keep poking stomach and do a strong breath out, stomach now will be hard because the deep core muscle transverse abdominis are activated, maintain that core bracing and resume regular breathing, do not hold breath! Get up and move around without letting the core disengaged, You should be able to brace for 30-60 sec.
Try to do the drill daily, 10 times, 45 sec throughout the day.
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