First Month Workout Routine (Simple & Easy for Beginners like ME)

2 May 2013

Happy Labor Day everyone! :)

It's my second month workout progress. Here's a picture of my before - after. In six weeks. 

First of all, I need you guys to understand that there's no such thing as targeted body part workout especially when it comes to out TUMMY(ABS). Trust me, I've studied tons of articles and asked professionals about it.

Before you start workout, I suggest you to do few of these:




  • Go measure your body fat percentage. (you can go to those sports equip shops like FitnessConcept)
  • Remember measure your arms, waist, butt and tights.
  • Get at least 1 or 2 sets of proper sports equip, you can save money on any equip, but not sports bra! We need sports bras to protect the our breast by reducing stretching and stress on the breast tissue so it won't get smaller. Don't get cheap one at pasar malam or you'll regret, ladies! 
  • Try get a partner to work with you. Gym partners can really help with motivation when it comes to working out. 
  • Most important one, FIND yourself a motivation or idol you really look up to. Everything happen for a reason. And we all need a strong desire to keep us moving! You can also take a pic of yourself, note down everything from weight, body fat, all your measurement, put it in front of your mirror, Whenever you feel tired or giving up, look back why you started and tell yourself not to giving up on your goal. 


Why so SERIOUS? Because.... if I don't take care of myself, my body seriously and 100% committed to my personal health, no one else will. So why not LOVE myself more? Right? I'm just a happier person when i workout! I'm more than a fitness addict. I'm a person who knows tough times & how to see the good in things. I care about myself & i want to make difference. 

Alright, for all beginners like me, if you don't feels like hitting the gym alone, home-workout is where I started my journey. And since there's no targeted body part workout, most routine I do is "FULL BODY" workout so I can try to hit every part of my body. And here we go.... LET'S DO IT!


Start warming up. Best warm up for me is SQUATs. It is easy to do. It helps you to heat up your body and give you strength to workout the rest of your routine.

Just stand with feet hip distance apart, parallel, and bend your knees down, try stick your butt out if you want better curves, stand back straight and return to standing.

Start with 10 reps 
- rest 30sec -
15 reps
- rest 30sec -
20 reps
- rest 30sec -
20 reps
- rest 1min -

Next, I call it PLANK. It pumps blood to most of your body especially your core.
how to do it ? scroll down to the photo below.
 power plank

Start hold it with 15 sec
- rest 30sec -
20 sec
- rest 30sec -
30 sec x 2
- rest 30sec between -

Now is a mix, PLANK + LEG LIFT. It hits your inner tight and bottom to tone them up.

Start with 10 lifts for right leg, and 10 to the left
- rest 30 to 45 sec -
12 reps each leg x 3 more sets
- rest 45sec between -

4th workout, 45 degree SQUAT + WEIGHTED FRONT SHOULDERS RAISE. I used 1.5 liter bottle to do this. Try do it slowly, when you do this right, you can feel the soreness hitting your shoulders, arms, lower back and little bit at your tights.


Start with 20 reps
- rest 30sec -
25 reps x 3 sets
- rest 45sec between -

Lastly, I end my workout with JUMPING JACKS. For me is like my childhood morning exercise. LOL. For working out at home, this jumping jacks can sweat you out if you didn't go for a jog, and it's easier than Skipping Rope.

Start with 30 reps
- rest 30sec -
50 reps x 3 sets
- rest 45sec between -

Don't STOP when you're tired, STOP only when you're FINISHED!!

This quote always do kick my ass going till I finished all my workout. 
All these workout wasn't stress at all. Is just for your body heat up and get ready for the coming workout which really gonna hit you HARDER! So don't cheat on your "first step" because when you cheat, the only loses is YOU. 

I hope you all take my advice, pick at least 1 or 2 day to hit the gym or at outdoor for 15-25min of cardio, like jog for 15 mins or cycle for 25 mins. You can start slow like me, but must finish the whole program, OK? 

And always remember to use 5-10min to warm up and do the same after you finished workout to warm down your body ok. Stretch it well yea :D

How you arrange your routine? For my first week:

MONDAY - Home Workout
TUESDAY - Light cardio(15mins) + Workout above.
WEDNESDAY - Active REST-DAY. (I go to pasar malam or window shopping around, LOL)
THURSDAY - Home Workout
FRIDAY - Mild cardio(25mins) + Workout above.
SATURDAY - Home Workout 
SUNDAY - REST-DAY. 


Try out this routine for 1 to 2 weeks, you'll find that you aren't as tired as your previous workout, its meaning that your body is ready for the better challenge :D

GOOD LUCK and ALL THE BEST TO Y'ALL!! 


Read my first month progress HERE
Others fitness blog post click -
Work Harder, Feel Stronger
You Are Not Lazy At All
A Balance Diet
Simple & Healthy Salads ( DIET MEAL)
Start your day with a workout: 
You'll feel better and have less stress for the day.

Eat Clean ; Train Mean ; Build Lean !!





72 comments:

  1. Nice post!
    You are so fit now!
    Keep it up! :)

    ReplyDelete
    Replies
    1. Thanks babe! You can do it too :)

      Delete
  2. Your corset line is so sexy! I have been doing sit up for 1 week but not much significant change. I shall look at ur pic to motivate myself from now on :)

    ReplyDelete
    Replies
    1. Thank You :)
      Actually...Sit up is not enough, you need to shake off the layers of fat to make it more visible.
      Keep it up and all the best yo you babe ❤

      Delete
  3. My workout is also squats and planks. I lose 3 kg in 3 weeks. :D
    I am gonna try the other 2 ways you suggest!
    I want to have abs like yours.
    Thank you for being so motivated and inspired. :D

    ReplyDelete
    Replies
    1. Good job! hehehe :D
      Try to do more different exercise alright, it's good for muscles
      You're welcome, All the best to you babe :D

      Delete
  4. I do squats, plank and crunch for 3 weeks d but still cant see obvious result :(
    nice abs u have!!

    ReplyDelete
    Replies
    1. Thank You.
      Maybe you should try doing something different and add some cardio exercise into your workout routine.
      Don't be upset, Gambateh... You can do it :)

      Delete
  5. finally a post to tell u how! will try it! :D THanksss!

    ReplyDelete
    Replies
    1. You're welcome :)
      Hopefully it helps !

      Delete
  6. Can you post something specific about sport bra? like how to choose a better one and why not a cheapo one?

    ReplyDelete
    Replies
    1. Alright, because we need a high supportive sport bra, so i suggest you all to pick a better one.
      Do you need me to publish a blog post regarding this topic or what?

      Delete
    2. Yeah,please publish a blog spot on this issue. thank you (:

      Delete
    3. Oh I thought it supposes to be a medium supportive sport bra, no?

      Delete
    4. Hi Angie, it depends. If you do running and all that i suggest u to wear high supportive sport bra..

      Delete
  7. What do you mean by home workout? What kind of exercise?

    ReplyDelete
    Replies
    1. Home workout means some home exercises and workout routines that can be done at home.
      I already listed above, in my blog post.

      Delete
  8. wowwww! nice one! haha i think i wanna post my progress like you too!
    seeing some progress is actually a good motivation!

    ReplyDelete
    Replies
    1. Thanks! alright, post it up.. Keep it up and all the best to you :)

      Delete
  9. WOW, I should try it too! been working out for a month but not much progress :( sad

    ReplyDelete
    Replies
    1. Ya, Try it out. Ask me if you have any question :)
      Don't be sad.. be patient! You can do it !! All the best babe ❤

      Delete
  10. Oh mine! SOoner or later u have victoria secret abs line =D

    ReplyDelete
    Replies
    1. Hopefully! Need to work harder :P

      Delete
  11. i will keep it up like u
    den wat about eating with??

    ReplyDelete
    Replies
    1. Low carbs, high fiber, more proteins will do.
      Read here : http://www.karen-kho.com/2013/03/a-balance-diet.html

      Delete
  12. That arms :P Awesome progress!! I shall suggest this page to frens trying to get fitter

    ReplyDelete
  13. Hi, I was browsing Facebook and I saw fash-allure posting about yrour knit top. There was a link that linked to your blog. I then read yrour blog post and now u have became one of my favourite blogger!! :) I am a begginer in workout exercises and sometimes I get lazy too. After reading your blog post, I am motivated! Thanks :D

    ReplyDelete
    Replies
    1. Hi Kaijia! Awww, Thanks for reading my blog! i'm glad that i motivated you.
      That's great.. don't give up! You can do it :))

      Delete
  14. The first picture is so... stunning!! sexynya! <3
    The plank one seems hard but maybe I should try it! Thanks for sharing!!

    ReplyDelete
  15. For the first few workout is quite hard to hold it. but by starting up with 15 sec will be alright :)
    Or you can do it normal plank first. It's easier. All the best k! Thanks!

    ReplyDelete
  16. I hope you'll do a video of it so i can do it with you! Now you're my inspiration and motivation. I hope you will share more about your workouts routine. :D by any chances do you know how to lose back fats and tone up legs?

    ReplyDelete
    Replies
    1. Hi Cheryl.. actually i planned to do video tutorial one. i need to find a better place for recording...LOL
      But i'm quite busy lately. Will do it when i'm free alright :)
      Thanks for reading babe, and i'm glad i motivated you ... heheh !!

      As i mentioned above, there's no targeted body part workout.
      If you wanna lose fats, u need to try all kinds of different workout.
      Try do treadmill and, lunges and squats for legs :)

      Delete
  17. Thanks for sharing your workout routine. Your abs look great =) Your hard work is definitely paying off.

    As of right now, I'm still doing JM's 6 weeks 6 pack. Still in week 1. Super tiring but I am obsessed!

    p/s: I used to use water bottles as weights too but recently just bought myself a pair of dumbbells. They're pretty cheap! You may wanna invest in them too as they are easier to grip.

    ReplyDelete
    Replies
    1. Thank you so much Sarah! :)
      What's JM's 6 weeks 6 pack? mind to share?

      Delete
    2. It is a workout challenge by Jillian Michaels. Consisting of Level 1 and Level 2, 35 minutes workout. Level 1 should be completed in 3 weeks followed by Level 2 which is another 3 weeks. Hence 6 weeks 6 pack =)

      Her DVDs are available in stores but you may get them for free on Youtube. I love this programme cos it not only incorporates crunches to achieve those abs, but it's a whole body workout with cardio and crunches mixed in (a little bit like HIIT).

      Try it~!

      Delete
    3. Alright,will check it out later. Thanks babe :)

      Delete
  18. what do you mean by light cardio and mild cardio?do you take any protein?or control your meal intake?
    thanks

    ReplyDelete
    Replies
    1. Light cardio means do some light workout, for example slow jog..
      Yea, i'm taking a lean protein right now, and i do have a balance meal. ( low carbs,protein,high fiber,vitamins)

      Delete
  19. Just wanna tell you that you're my inspiration ^^
    I started with cardio exercise first last week and it feels really good after sweating all out.
    And your post motivates me alot! Make me wanna work harder to get abs like yours ;D

    ReplyDelete
    Replies
    1. Thanks babe, it's my pleasure! Yes, you'll in love with workout!!
      I hope you'll achieve the body you want too, let's work hard together! :P

      Delete
  20. Do you wear your running shoes or something when you doing your cardio exercise? Thank you.

    ReplyDelete
    Replies
    1. Hi Yunnker. Yes i wear running shoes.

      Delete
  21. Hey Karen,
    So you are heading to which gym centre for ur workout?

    ReplyDelete
    Replies
    1. Hi Jeff, i workout in private gym :)

      Delete
  22. Hello. What do you do for your home workout?

    ReplyDelete
    Replies
    1. Hi ,Above is what i do for home workout.

      Delete
  23. Hi Karen. Are your workouts applicable for guys?

    ReplyDelete
    Replies
    1. Yes, you can try it out first.
      But actually guys should do something more intense :)

      Delete
    2. haha true.. might just use some for warming up. thx ;)

      Delete
  24. hello karen! i'm soo inspired by you and have that motivation to work out and keep fit again after looking at your progressed body!
    i'm doing with 3 kg dumb bells
    3 sets squats ( dumb bells on both hands - 12 reps)
    3 sets lunges ( dumb bells on both hands - 12 reps)
    3 sets Military press (12 reps)
    3 sets overhead curls (12 reps)
    3 sets bench dip (12 reps)
    and 10 reps of bicycle crunches and 12 reps of inchworm

    do you think it's enough and has enough progress by doing so 3 days a week + 2 days of cardio ??
    i really need advice >.<

    ReplyDelete
  25. Nice Transformation :) keep up the good work. btw love your blog :D

    ReplyDelete
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    ReplyDelete
  27. Just started sporting & I tried the workout in this post ( but only squat , plank & jumping jack )
    Izit okay if I only do these 3 for home workout?
    I tried doing plank + leg lift but I can't even do over 5 times for 1 leg x.x

    ReplyDelete
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  29. Check out my Instagram @aphrodite2984.. I'm workin out too by doin hardcore interval workout to achieve my abs..

    ReplyDelete
  30. looking good babe =)
    have to speed up my workout jor

    ReplyDelete
  31. Just wondering.. only these 4 exercises (besides eating clean) contributes to the transformation?

    ReplyDelete
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