Turn your STAIRS to your personal GYM! 30days Challenge for Victoria Secret's bikini GIVE AWAY!!

5 July 2013

Helloooooo people!! Sorry for the delay....
ARE YOU READY FOR MY SUPER LONGGGGGG POST? 
Alright, It took me quite some time to get this ready because i need to record video & editing...
Forgive me if it's not good, not really good in doing video, the background music is kinda hilarious i know..but i've no idea what to put in...HAHAHA! will try to improve next time..
Please don't tease me....♪( ´▽`)

As you can see the title is kinda long, because I'm adding 2 blog posts into 1.
First of all, the reason why I'm writing about this because i know a lot of you feeling lost, wanna start working out but don't know where to start...& recently I got few emails that mention they are lack of space in their home for them to do their home workout. I understand some might not have big space as staying in a apartment or too shy to do it at public/ or no time to hit the gym..



There you go, i found a solution for you all !! hehehehe (^_−)−☆

WELL, I think I'm a CREATIVE girl.... I "invent" workout moves!!
HAHAHAHA!!! How did these workout routine came into my mind?
Please don't laugh...sometime i get bored with my daily routine, i will intend to try something new.
I think it's WORKABLE!! I DID IT!! And it is super intense workout!!

Let's Try These Out and have FUN:
reminder : Wear Sports Shoes! Do stretching and warm up your legs! It's intense!



1#: Walk/Jog/Sprint 10-20steps Upwards and Down to starting point. - for beginner
2#: Speed up for 1step at and back down to starting point. - for challenger
(Do this for 15-20mins, and you can feel your lower back+thighs+calfs+butt BURNING!!)
*rest 5min. Control your Breathing. STAY HYDRATED


2: Step Up and Hands up. How to do it?? It's quite easy, you just have to get your rhythm.
But first you need a bottle or a THICK book. Make sure you have a bit weight in your hand :)

- Step your RIGHT leg up to the 2nd stair step follow with your LEFT leg.
- Raise the bottle/book up high above your head. (hold it tight or else gonna knock your head LOL)
- Lower down your hand and slowly step by step come down.
- Do it on your RIGHT leg first for 10reps-15reps, then repeat it straight away to your LEFT.
- Complete both leg at once as 1set. Repeat 4sets!
reminder : Do NOT rush. It counts by doing the rep right, speed doesn't matter.

OR 
3: Plank 1 + 2 + 3 + 4. It may look simple, but it's not easy.

Choose the level of difficulty you wanted. If you really want to slim your tummy, make sure you suck up your tummy and make sure your body remain straight. 
(Challenge yourself from 15sec to 1min)


4: Crawl!!!! Crawl onwards and Remain both your leg on the floor, just hands crawling. Stretch your body and your arms crawling step by step till your limit and move back to your starting position while your legs remain firmly on the floor. This help to firm up and tone mainly your upper body.
(15reps x 4sets)


5: Lunges. Actually you can do it on the ground, but I like to use stairs because got handle beside to balance and stepping 2step higher creates extra pressure for my tights and butt. But please do it slow so that you won't bang your knees like I did sometimes :( Try to go as Low as possible too.

Lunges are a good exercise for strengthening, sculpting and building several muscles/muscle groups, including the quadriceps (or thighs), the gluteus maximus (or buttocks) as well as the hamstrings
(10reps per leg x 4 sets)


6: Incline mountain climbers. Keep both hands on the steps as you feel comfort on and remain still. Starting moving your feet as you are trying to kick yourself uphill thou your are actually kick at the same spot. This compound workout help burns your overall body fat :)

(1min-2min x 4-5sets) *depend on how intense and how much energy left on you.


7: Crunches with support. The crunch is one of the most common abdominal exercises. It primarily works the rectus abdomens muscle. I choose to do it on the stair case because I can use the handle and wall to balance my body and so I can put less pressure on my neck.
(30sec / set or 20reps / set - x - 4sets)



Please Please Please CONTROL your BREATHING!! Breath in breath out for every movement!!
Take your time to rest if you feel dizzy. STOP when you feel uncomfortable!!!!
For beginners, do drink some juices, soya or 100plus to help incase your sugar level.
Incase you feel dizzy or puking when you working due to low sugar level.

Take care of yourself OK. I'm just trying my best to share and help you all.
Do let me know if there's anything you don't understand :))



OKAY, UP NEXT......
ARE YOU READY FOR THE CHALLENGE???!!!!



NOW! Give yourself a chance to achieve the body you want!! With me! I'll try my best to help you and guide you with all my knowledges to achieve your goal body in a month :)

HOW? 
And here's what you need to do to participate the CHALLENGE.
1. Leave me a comment down below inform me that you're interested to take the challenge
2. Email me a current picture of yourself, with measurement of your weight and waist.

Once you emailed me you pic, you'll have 30days to work your best for your ideal body shape!!
And email me another pic after 30days of your hard work, show me your after results!!



I will reward one of The BEST WINNER with a piece of Victoria Secret's bikini from my online shop Bestylish !!! The date start from 7th of July tills 6th of AUGUST!!
Keen to take this challenge? Who's in?? TELL ME TELL ME  (^_−)−☆

When there's a will, there's a way!!
As being fit and sexy is your will, and now I've given out some ways for you to go for it :)
By stepping out your 1st step, you're one step closer to your DREAM!
Don't just sit there and wait for your dream comes true, Get your lazy ass up and WORK for IT!
I don't want just to motivate you mentally, let's workout together physically too!!

There can be a lot of changes if you really make your decision today!
There's never too late. You choose what you wanted to BE!
If you can choose to have the good and better one, WHY NOT take it?? Right :)


Alright, That's all for today! How's every thing? Hopefully my information helps :)
Let's build good habits together!!

Leave me a comment/message if you have questions :)
Email : karenkho25@live.com
Twitter/ Instagram : Karenkh0



89 comments:

  1. so skinny, what happen to your tits

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  2. boobies gone!

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  3. karen.. how about the house don`t have stairs.. single storey house... LOL.. :(

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    1. Oh ya, single storey.
      It's ok , for the first and second workout, you can use a solid chair or box to help you with it. but make sure is solid.
      Other workout actually you can do it on the ground. Just that doing it by using the stairs are adding more intensity to our body so we can have better results :)

      Delete
    2. :( thanks sweetie! i may try to work it out. between, you should do more this kind of vblog, really useful and nice. hehe.

      Delete
    3. Alright, working on it too, no worries :)
      I'm glad that my vblog helps. stay tuned ok.
      Keep it up, you can do it :)

      Delete
  4. Hey. Im interested in the challenge. Shred few pounds already but havent reach my desired weight. Really need some motivation to keep me going. Im karen too by the way!

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    Replies
    1. hi karen too , LOL, just kidding. Remember to email me your picture ok :)
      Keep it up!!

      Delete
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  6. Hey Karen :) I'm interested in the challenge. Currently in the progress to reach my desired body shape. Due to long time sitting in class, having a big hips have been given me a hard time. Need more tips and motivations to keep me going. ^^

    Thank you!! :)

    Cheers,
    Eunice

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    Replies
    1. hi Eunice, just email me your current picture and you're IN the challenge !
      Let me know if you need any help ok.
      All the best to you :)

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    2. Sure do :) and thx for all your sharing. Appreciate them. :)

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    3. Email sent and just added you on WeChat. Don't mind me to ask you questions there when i need help?

      Thanks! :D

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  7. Dear Karen,

    I seriously need motivation mentally and physically! So...I'm IN! ;)
    Thanks for guiding us babe! Will work hard towards my target!

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    Replies
    1. hi Alice, you're welcome :)
      Remember email me a pic of you, let's see your changes after 1month !! All the best !!

      Delete
  8. Thanks for ur sharing. Appreciated it alot !!

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    Replies
    1. You're welcome, hopefully it helps :)

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  9. Hi thanks for the motivation! Im seriously wanted to get fit but idk where to start. Anyway. Im in for the contest! 7 aug is my bday! Hopefully this can b a present for myself....

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    Replies
    1. Hi Bella! You're welcome, don't have to thanks me! I'm just passionate with it.. LOL
      Yay!! You're in!! It's good to have a vision...

      Do you have wechat? Add me : karenkho25
      I'll guide you there :))

      Delete
  10. Hey, i'm in! Will email you after i measure my waist!:)
    Thanks for your motivation! Btw, I do the insanity workout daily and hiking during weekend.
    Will start to do the sexy leg workout right now!

    Jy

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    Replies
    1. Hi There

      yay! Great!! Will wait for your email :D

      Delete
  11. hello~~ I'm in but i do not have a weighing scale at home. perhaps a pic of me?? :)

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    Replies
    1. Hi Jacqyie, No worries..you can send me later :)

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  13. I'm all in ! Need some motivation as I really lack of control most of the time. zzz. Mail you soon:)

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    Replies
    1. Ok babe, will wait for your mail :)

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  14. I'm in, I will send you a email after i measure my body. And also, I added your wechat, please guide me at there, my name is yibiing :)

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    Replies
    1. Alright dear!! Wait for your mail :D

      Delete
  15. OMG! Babe I love your post !!!! VERY VERY MUCH!!!!
    A good guideline for me if i didnt go to gym for workout!
    thank you for your effort in making such good video as guidance !!!

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    Replies
    1. Awwww, glad that you like it :))
      You're welcome ! I'm happy to share!

      Delete
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  17. Hi Karen, I'm so glad I found your blog!! Wish I found it earlier. You are such an inspiration :) Can I join in the challenge and mail you the pictures later? :)

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    Replies
    1. Hi Shirley, Nice to meet you! Thanks for reading :)
      Yea sure!! Email me : karenkho25@live.com

      Delete
  18. Hi Karen, do u recommend skipping ?

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    Replies
    1. Hi There, u mean rope skipping? Yea, it's good too.

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  19. Challenge accepted! :) count me in!

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  20. Love this post. I am not concerned about my weight (I am considered under weight according to doctor). I am, however, very concerned about my body shape. Been sitting too much especially after lunch, and as a result, wider hips. Tsk. Going to start to workout. Not as intensive as yours, but hey, I got to start somewhere. Besides that, time to reconsider my diet.

    ReplyDelete
    Replies
    1. Thank you so much for loving this post :) Good to know you that you started workout.
      So if you wanna toned up or shape up, I suggest you to do more squatting and dead lifts.
      It helps a lot on your core and you can gain some weight by doing it.
      But make sure you're having proper diet ok.

      Another tips is that since you know that you're sitting too much, so if you have to work after your lunch, why not just stand there and yet you can do your job, I think should be convenient.
      No one dare to laugh at you when you have sexy lines after few months :)
      Keep it up !

      Delete
    2. Your post came at the right time. Like a saviour. Lol. I've been thinking for the past few days about my overall well being and food intake, and *sprinkles magic dust* your post appeared on my FB feed.

      I went through your blog yesterday/today but I can't seem to find your 1st month workout experience and steps. I found some food recipes along the way, but nothing much on your workout in the 1st month. Forgive me, please. I am very new to workout, the one that actually tones the body and such. I used to jog every morning but ever since I started working, no chance to do so. Plus, it isn't safe to go out early in the morning these days.

      My main gripe, boobies get smaller. Must think of ways so that it won't become smaller. HAHA.

      Delete
    3. haha MAGIC !! Maybe it's faith LOL..
      that's why doing home workout or going gym is better than jog out door due to our safety. too bad.
      here's my first month suggestion for beginners.
      http://www.karen-kho.com/2013/04/first-month-workout-routine-simple-easy.html

      and i'm totally agreed with boobies problems hahahaha!
      Let me know if you found any ways ok! LOL

      Delete
    4. I've planned my daily food intake (aka diet). Then I will incorporate exercise into my current lifestyle. I would start with light ones first, like the ones in your post. Cannot be intense at the moment, will die. LOL.

      You ought to blog more often. It doesn't have to be a workout post. A post about your daily diet would be nice.

      Delete
    5. No worries, I'm working on it. Just that I'm not that good in cooking, have to wait me private chef to help me with it :)

      All the best to you ok:)
      Stay tuned for my coming vblog - one of my dinner meal.

      Delete
  21. really an interesting post . . really alot effort put in eh~

    HOpe you will inspire more people~

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    Replies
    1. Waaa, famous blogger came visit my blog!

      Hahaha, Thank you :P

      Delete
  22. Hi! Do you know how to get rid of back fats and cellulite?

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    Replies
    1. Hi Cheryl

      First, you must do exercise. For example : Cardio...
      For the back.. You can do some back workout such as lat pull down/pull up :)

      Delete
    2. thank you so much! keep doing more video :D i'm looking forward to it..

      Delete
  23. Hi, Karen. I keep reading your blog today, you are awesome!
    Love your blog,your personality and you. <3

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    Replies
    1. Hi Japhne!! Nice to meet you :)
      Awwww, Thank you for reading !! Appreciate that ❤

      Delete
  24. i just wanna tell you that you're amazing. keep up the good work ^_^

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    Replies
    1. Thank you babe, appreciate that :D

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  25. hi karen..im interested to take up the challenge..:)

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    Replies
    1. Hi babe, can you email me your details? :)

      karenkho25@live.com

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  26. I'm interested! =) Have just emailed you and I feel blessed to catch up your blog for this. Keep it up X0X0

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    Replies
    1. Ok joey, will check your email later :)
      Thanks for reading!

      Delete
  27. Hi Karen, can i take up the challenge ?

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    Replies
    1. Yes, please add me up in wechat : karenkho25
      Send me your photo, weight and waist measurement. Thanks

      Delete
  28. After I follow your exercise, my 小腿 muscle very pain and pain 4 and 5 dayss . Arms and hand don't even felt muscle pain ..

    ReplyDelete
    Replies
    1. Yea, it's normal. The stairs workout is more on abs and legs.
      Try to eat more protein, egg white, low fat milk, and sleep more then can help you to recover the soreness.

      Delete
  29. Hi Toto

    I want join too but late few days still can join?haha:


    R,
    Janelle

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    Replies
    1. Hello Janelle!

      Yea yea can. Whatsapp me your photo, weight and waist measurement.
      You still have my number right?

      Delete
  30. dear Karen,

    Can i join still?

    Full body photo?

    Nicole

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    Replies
    1. Alright dear, please add me up in wechat : karenkho25
      send me your details there. Thanks!

      Delete
  31. after seeing your post. im gonna try this at home!!!! i will take you as an example to motivate myself!!! thank you very much!!

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    Replies
    1. That's good! Keep it up! You can do it :D

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  32. Replies
    1. Really? That's good!! Keep it up (^.^)/

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  33. Hi Karen, thanks for sharing the methods. Will try this very soon <3 ^^

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    Replies
    1. You're welcome! Alright, all the best :)

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  34. Replies
    1. Ok Jasmine, Whatsapp me. Send me your photo, weight and waist measurement.

      Delete
  35. hey! i wanna join! can i still join now?

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    Replies
    1. Sorry dear, the challenge is close. But you can try doing this workout at home.
      Will organize another challenge soon k. hehe :D

      Delete
  36. and i don have a stairs a home is there any other choice? :) thank you

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  37. Replies
    1. Hi dear, sorry to inform you that the closing date is over.
      But you can still try doing this workout at home if you want.
      Will try to organize another challenge in my blog soon, thanks for reading :)

      Delete
    2. sure :) Thanks for inspiring all of us :D

      Delete
  38. Hi, This blog is very impressive and very helpful to everyone that sees it.
    You inspire me to exercise
    Thank you.
    http://www.apparelnbags.com/barely-there/index.htm

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    Replies
    1. Thanks for reading, hopefully it helps :)
      All the best for your workout!

      Delete
  39. hi Karen. has read your story for few & i found you are so energy. and u had share with people on the beauty & exercise as well. loved it. gonna start my exercise soon as i've stopped my aerobic for quite a while. keep it up!

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    Replies
    1. Thanks for reading :)
      That's great! All the best <3

      Delete
  40. Hi Karen,I would like to ask what does the first picture up there where you had your body turned upside down leaning against the wall,is for? how does that help the body ?isit lifting -up? Hope to receive your reply soon (: thank you <3

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  42. I seriously like all your work out routines! TQ! :)

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  43. It's great to see such passion for workout!! Keep it up!! Love your body shape though but I'm sure there are always something for you to improve on!!

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