TrainerQunling’s Fitness Sanctuary

I know I’ve been missing out on the updates. I am so sorry to all of you. But please don’t let me stop you from being fit and healthy. Keep up the good work, the strong mind, the intense training, the firm determination and get the results you’ve all wanted.

Just last week, I’ve injured myself at shoulders up to my neck. (Not sure what is the cause yet)

My neck was sprained badly that I have to be in bed 80% of my awake time. I am totally a “vegetable”.

I am doing better now after almost 1 week, but still having some stiff moments and pain around here and there. But would love to give it another week rest to fully recover.

My valuable piece of advice would be please becareful whether if you are training, or just sitting by the sofa or lying on the bed. Make sure you are also safe and injury free.

Will update more as soon as I am totally recovered!

On the previous post, I promised an entire interval circuit workout to boost your energy, cardiovascular as well as burn fat.

So after a long and busy week, here it is.

This will be your bodyweight interval circuit workout routine. Perform one of the following after your strength training.

Beginner Level Interval Circuit Workouts

Circuit B
- Prisoner Squat - 12 reps
- Step-up - 10 reps per side
- Push-up - Max Reps - 1 (1 rep short of failure)
- Reverse Lunge - 8 reps per side
- Squat Thrusts - 10 reps

Advanced Interval Circuit Workouts

Circuit B
- Modified Good Morning - 12 reps
- Spiderman Pushup - 12 reps per side
- Push-up - Max Reps - 1 (1 rep short of failure)
- Stability Ball Jackknife - 12 reps
- Jumping Jacks - 60 reps
- Plank with Arms on Ball - 30 seconds

If you want to know more workouts like this you can visit Turbulence Training

Yesterday was my “guns” workout day, and today I have to pay the price. My arms is so sore that I couldn’t even straighten it or wash my hair properly.

After couple plates of main course meal and another couple plates of desserts add on with 2 bowls of ice cream and local famous “ice kacang”; my girlfriend and I decided to take a random picture of our guns. So here’s our candid pictures for you to enjoy.

P/S : I will be posting up FREE Interval Circuits in a couple of days that will help burn those stubborn fats around the belly as well as increase your cardiovascular fitness like no other. If you think that cardio machines are boring; then you will definitely enjoy these workouts. Stay tuned and stay fit!