Sophie M @malayrish

Sophie M completed the Everest Basecamp Trek (Nepal) Challenge

Sophie M achieved the Bronze One to Watch medal

Sophie M logged some Fitness & Training training on 27 Sep 2012
workout since I got back from my holiday :
MONDAY : ab/cardio circuit interval workout ( 30 seconds work, 10 seconds rest, 30 second rest after 2 rounds , I did 10 rounds ).
-mountain climbers on the Suspension Cables
-russian twists 3kg medicine ball
-front knee-tuck on on the SC
-Bosu ball bicycle kicks
-3kg medicine ball side-throws to the wall

TUES : 5km jog + some sprints

WEDS : upper body/cardio interval w.o ( 50 seconds work, 10 seconds rest , I did 7 sets )
-6lbs db jab cross
-bicep curls on the SC
-tricep extensions on the SC
-barbell clean+press 3kg each side on the barbell
-back rows on the SC

THURS : leg day! ( and a wee bit of oblique work )
-15lb dbell front lunge ( 12 reps ), straight-legged deadlift (15 reps ), squat ( 12 reps ) : 3 sets
-200 calf-raise pulses
-10kg plate lunge ( 15 reps 3 sets, 15kg plate on last set )
- 27kg deadlift ( 15 reps, 3 sets )
-10kg plate side bend ( 15 reps, 3 sets, 15kg plate last set )

supposed to workout today at the studio, but my legs are way too dead to do anything :p

Sophie M been on a 2 week leave from Uni! totally forgot about TS. did 600 crunches in an ABT class , some HIITs at the gym and a 2 hour hike last weekend. cant say I miss the kettlebells ..yet. ;)

Sophie M logged some Fitness & Training training on 3 Sep 2012
same workout as last week :
ab circuit today 4 exercises, 5 sets :: 1. stability ball crunch with 3kg medicine ball 10 reps, and crunch with oblique twists 5 reps each side - 2.flat bench leg pull-ins 20reps- 3. side bends with 10kg kb 10reps each side - 4.20 sit up-to-throw 3kg medicine ball 15 reps, 15 reps of russian twits 3kg medicine ball.

improved my time by 5 minutes! woohoo

Sophie M same circuit as last week, but more sets :)-: 20 second work, 10 second transitions ( 3 sets before a minute breather ). I did 16 sets in total. : 4 exercises . 1.suspension cable mountain climbers . 2.bent over barbell row ( 12kg ) 3.squat-to-shoulder press 4.seated reverse fly.

Sophie M logged some Fitness & Training training on 31 Aug 2012
today at the studio : Triple Core insanity workout Description: A series of high intensity workout incorporating Kettlebell, Suspension & Functional Core

Workouts: 10 min Kettlebell, 15 min Suspension and 15 min Functional Core

KB : Halos, Good morning-deadlift, KB swings
suspension : squats, biceps curls, torso twists
functional core : jab+cross with weights, burpees, prisoner squats+front kick

Sophie M logged 1:15:00 of Fitness & Training on 30 Aug 2012
ended the day with Yoga. exhaaaausted

Sophie M logged some Fitness & Training training on 29 Aug 2012
ab circuit today 4 exercises, 5 sets :: 1. stability ball crunch with 3kg medicine ball 10 reps, and crunch with oblique twists 5 reps each side - 2.flat bench leg pull-ins 20reps- 3. side bends with 10kg kb 10reps each side - 4.20 sit up-to-throw 3kg medicine ball 15 reps, 15 reps of russian twits 3kg medicine ball.

Sophie M logged 5.20 km of Running in 0:40:05 on 29 Aug 2012

Sophie M logged some Fitness & Training training on 27 Aug 2012
today's circuit -cardio-: 20 second work, 10 second transitions ( 3 sets before a minute breather ). I did 14 sets in total. : 4 exercises . 1.suspension cable mountain climbers . 2.bent over barbell row ( 12kg ) 3.squat-to-shoulder press 4.seated reverse fly. Woohoo this one got me dripping in sweat.

Sophie M logged some Fitness & Training training on 27 Aug 2012
1 hour 15 mins of Yoga

Sophie M logged some Fitness & Training training on 27 Aug 2012
kettlebell circuit today. 5 exercises each exercise has 20 reps , 4 rounds. 1. round the world ( swinging KB around body) each side , 2.kb single arm clean+press each side, 3.kb situp 4.kb swings 5.kb renegade squats

Sophie M is now at level 2 on Tribesports

Rick P Welcome to Tribesports, Sophie; good luck with your challenges. :)

Sophie M logged some Fitness & Training training on 23 Aug 2012
34.6 mins workout of 9 rounds ( 30 second work, 5 second rest between each exercise ). 6 exercises. 1) barbell clean+press, 2) alternating quick-step on the stepper 3) suspension cable squat+twist 4)dumbbell bicep curls 5) oblique twists 6) kettlebell sit-ups.

Sophie M achieved the Bronze Statto medal

Sophie M logged 100 crunches on 21 Aug 2012
whuddduppp

Sophie M achieved the Bronze Contributor medal

Sophie M logged some Fitness & Training training on 21 Aug 2012
45 min kettlebell workout. the paaain

Sophie M logged 5.20 km of Running on 18 Aug 2012

Sophie M logged some Fitness & Training training on 17 Aug 2012
1 hour hike today :)

Sophie M logged some Fitness & Training training on 17 Aug 2012
http://www.youtube.com/watch?v=xDpB8pWEjhk did this squat challenge! BURNNNNN

Sophie M just finished an hour of suspension training at Core Reactor studio! :)

Sophie M joined the Putrajaya Challenge Park (PCP) Tribe

Sophie M achieved the Silver Rookie medal