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Knees And Toes, feels like dancing for 30 sec   Target: abs, butt, legs Stand with feet hip-width apart, arms by sides. Run in place, bringing knees high to touch left hand to right knee, then right hand to left knee. Next, tap left hand to right foot (as right knee lifts), then right hand to left foot (as left knee lifts). Repeat, tapping knees, then feet, as you go. Continue for 30 seconds, doing as many reps as possible.

Knee-In Pike: planking with some movement for only 30 sec   Target: shoulders, abs, legs Start on floor in forearm plank position, balancing on forearms and toes, body forming a straight line from head to heels. Bring right knee in toward chest, lifting hips into a pike position; quickly return to plank and repeat with left knee. Continue alternating as fast as you can for 30 seconds.

Wall climber: clime like Santa Claus during this festive holiday :D hohoho Target: arms, abs, butt, legs Stand with feet hip-width apart, elbows bent by sides and hands in front of shoulders, palms facing forward. Quickly alternate bringing knee toward chest (like a high-knees run) as you extend opposite arm overhead: Extend left arm overhead as right knee comes up, then drive left elbow down as right foot returns to floor. Repeat, extending right arm overhead as left knee comes up. Continue alternating as fast as you can for 30 seconds.

30 sec High intensive Training: Ladder Hop Target: abs, calves Start on floor in plank position, balancing on palms and toes, arms extended and body forming a straight line from head to heels. Keeping palms planted and shoulders steady, hop both feet one foot forward, then one foot back to start. Next, hop both feet two feet forward, then two feet back to start. Finally, hop both feet forward close to hands, then back to start to complete 1 rep. Do as many reps as possible in 30 seconds. MAKE IT EASIER: Step feet forward one by one rather than hopping to each "rung" of the ladder.

Today we gonna do some simply but effective High Intensive workout which is the Low-Squat sprint. Target: butt, quads, calves Stand with feet wider than shoulder width, elbows bent by sides, palms facing forward. Lower into a squat and, raising up on balls of feet, sprint in place. Continue for 30 seconds as quickly as possible.

30 sec workout !!! Table Saw   Target:  shoulders, triceps, abs, butt Sit on floor with knees bent, feet flat, palms on floor beside hips; lift hips a few inches off floor. Press hips up into a tabletop position (body parallel to floor from shoulders to knees) as you extend right leg diagonally up and simultaneously reach left hand to touch right foot. Return to start; switch sides and repeat. Continue alternating for 30 seconds, doing as many reps as possible.

30 Sec workout : Tap up! Target : shoulders, chest, arms, abs   Start on floor in plank position, balancing on palms and toes, arms extended and body forming a straight line from head to heels. Lower chest to floor as you bend elbows close by ribs, then press up to start position. Lift right hand to tap left shoulder, then place palm back on floor. Repeat push-up, then switch sides and repeat. Continue alternating for 30 seconds, doing as many reps as possible. MAKE IT EASIER: Do modified push-ups on your knees.

   Out of curiosity I went on to the hype to catch the opening screening of Star Wars episode VII  *Bewarned slight spoilers* While waiting for the screening to start, manage to get chew bak kua figurine and renew my MBO member card with BB-8 design. A nyway on with the show! Opening crawl which explains the continuity of story after return of the Jedi. Introduced an ace pilot from the resistance trying to find Luke sky walker whereabouts but as the story unfolds, more menacing plans from the dark side is at toll. Friendships made, deaths, flying storm troopers, pewpew, space fights, soapy emotional climatic , anti climatic scene, and lots of episode 4, 5 ,6 recyclable reference plot.      Introduction two main chars in the movie which is Rey and FN-2187, both come from different background but I would love to see how they build up on FN-2187 story. Was rooting for him to take on the lead but sadly the character development reac...

Quick Workout of the day! Target: shoulders, abs, butt, inner thighs, calves   Stand with feet together, arms extended overhead. Jump feet shoulder-width apart and squat, touching fingertips to floor between feet. Jump up to return to start position, bringing feet together and pressing arms overhead. Do as many reps as you can for 30 seconds.

1. Date                   : 9 th  August 2015 (Sunday) 2. Time                  : 4.30am onwards 3. Venue               : Padang Merbok, Kuala Lumpur 4. Eligibility The ASEAN Village & ASEAN Unity Run 2015 shall be conducted under the rules of MAF and also a set of competition rules. This competition is open to everyone. 21km is open to participants aged 16 and above as of 31 December 2015. 10km Run is open to participants aged 16 and above as of 31 December 2015. 5km Fun Run is open to participants aged 4 and above of 31 December 2015. Participants below 18 year of age, must obtain parent’s consent to participate in ASEAN Village & ASEAN Unity Run 2015. Please note that Under-12 year old kids (as of 31st December 2015) have to be...

Langkawi, 21 May: Perodua is targeting to sell 1 million Myvi units by the end of 2017 based from the 850,000 already sold as of end-April 2015 on momentum of demand as well as other promotions. “The Myvi, which is celebrating its 10th Anniversary this year, has been well accepted. On average, the Myvi’s bookings so far this year is about 8,000 units per month,” Perodua President and CEO, Datuk Aminar Rashid Salleh said. Since the Perodua Myvi was launched in 2005, the model had 10 variant launches with the second generation Myvi launched in 2011. “Barring any unforeseen circumstances, we are cautiously optimistic that with the activities and promotions we have lined up until 2017, the target of 1 million Myvi cars is achievable,” he said. Aminar said that to commemorate the 10th year milestone, Perodua is having a 2-day celebration on the 23rd and 24th of May and have invited all Myvi owners and/or drivers to participate. On 21st April, Perodua issued ...

  Jumping Jacks Since I've kinda misplaced my skipping rope for a day, i had to resort to another alternative of cardio training, hence jumping jacks. The best thing is, it does not requires any gym equipment, just solely on ya coordination, strength resistance and endurance ! So what is jumping jacks ? A simple daily routine where you spread your legs wide and the hands touching overhead or behind ya head, sometimes in a clap and then returning to a position with the feet together and the arms at the sides. Mostly used by the military staple workouts, it tends to improve strength and endurance while also tends to the flexibility of the body. An aid against osteoporosis with increase of mobility and blood circulation throughout ya body ensures jumping jacks a great daily workout for the average joe of today. Increases metabolism rate while burning calories in result to  decreasing fat. Giving you an all rounder workout to suit ya daily needs. ...

Latest Taylor Swift Single with an trailer like Music Video , Starring a surfeit of big names – including Swift, Selena Gomez, Lena Dunham, Hailee Steinfeld, Cara Delevingne, Jessica Alba, Cindy Crawford, Ellen Pompeo and Mariska Hargitay.

Since this year would be more of retirement on running, I've concluded into partaking 2 obstacle course challenges, and one of them will be Viper Challenge: Genting King of The Mountain. That's right, considering  a starting up with the 20.8KM early March and this month, May Viper Arena, Genting King of The Mountain would be their 3rd event for this year. Sadly I heard this would be their last event for Malaysia. Rumors has it, they will be heading globally in future times.. Venue will be on Saturday, 12 September 2015 from 8:00 AM to 7:00 PM at Batang Kali, Malaysia / or also known as on the route to Genting. So being an enthusiast as I can be, I've signed up as soon as the online ticket was open, sadly i've missed the launch sales  price which was RM99. Manage to settle in for 10:00AM slot , I've have like 4 months to get in shape for the 15 challenges. Even tho it would be a 10km hike through the jungle path of Genting from Skyway to Awana, i would d...

Food should be as fresh as possible and organically grown, if possible.  Cook all food except raw dairy products, which are excellent foods and best eaten in the raw state.  Humans do not seem to be capable of extracting enough minerals from raw salads or raw fruits, so I would avoid them.  They are also often unclean and laden with bacteria, viruses and parasites.  They are also too yin in Chinese medical terminology.

So being a slowpoke, I've dragged my self to watch FAST7 the seventh movie of the franchise of the fast & furious series. Story left off on the previous series where bad guy,  Owen Shaw has been hospitalized, and a crazy opening scene of his older brother Deckard Shaw played by none other than action guy, Jason Statham resolving on avenging his brother. With the gun-blazing , and close combat sequence in the opening time frame, I'm sure it will be one hell of a ride... More crazy non-stop actions...checked Explosions.... checked mama chitas... checked Senseless car physics stunts...checked   The movie kinda takes on how Dom's wife tries to recover from her memory lost from the beginning to the end of the movie. Trying to squeeze in some real family related matters where Brian (the late Paul Walker) is trying to fit himself into an ordinary dad and keeping himself from harms way. Sadly the family buildup was washed down with the whole bad guy v...

This is a chart of dog breeds created by designer David McCandless that ranks the breeds by popularity and an overall data score consisting of intelligence, integrity, ailments, cost, grooming and appetite.

Just some nice still I've cropped out from the latest Star wars force awaken trailer by J.J. Abrams which did a recent reboot on Star Trek :D enjoy!

Oh boy, just seen a few sought after movies for this and next year..... . From the director Zack Synder with notable movies such as 300, watchman & sucker punch (the man of steel was pretty let down a little) BATMAN V SUPERMAN: DAWN OF JUSTICE is in theaters March 25, 2016.