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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.