It all started when Hiap Wei (HW) suggested restarting Spartacus workout and a short 5k run, yesterday. We agreed to meet at 5pm. I was psyching myself for today's workout :)
When I arrived, it was 5:20pm. HW was no where to be seen. So I did an interval of skip (100reps) and knee push ups (broad hands, foot-raised, hands chest width apart; 10 reps respectively), a total of 3 sets. HW arrived at 5:40pm (according to a source) and went running with his brother, YW. Out of the clear blue sky, it started pouring. While the plan was to run with Vig, Feiz, Afif and Yanti, we could only keep busy in the gym while we wait for the downpour to stop.
Afif came up with the SUPER BURPEE (with weights on each hand) set & Feiz joined:
1 Push-up as the starting position
1 Right & Left Back Row
1 push-up again
Squat followed by Shoulder press up
**They both did 30 reps**
While waiting, I did 2 sets of bicep curl and knee push ups (broad hands, foot-raised, hands chest width apart; 10 reps respectively).
HW came back and we (HW, Feiz, Vig & I) did a mini Spartacus. Mini = just one set.
Goblet Squat with Shoulder Press Up (20 reps)
Alternate Leg Lunges with Side Twist (20 reps)
Mountain Climbers with Twist Alternate Legs (40 reps)
Jump Squat with (back to front) Arm Swing (20 reps)
Inch Worm with Push Up (10 reps for me; 15 reps for them)
Push Up Plank (10 reps Right, 10 reps Left)
Then HW's wife, Gerry arrived. The 3 of us repeated the mini Spartacus.
HW & I proceeded with 2 ab-station workouts:
Incline Crunch (50 reps)
Bench Kickouts (50 reps)
Incline Crunch with Alternate (10 reps) Twist (50 reps in total)
Bench Kickouts with Alternate (10 reps) Twist (50 reps in total)
Was about to swim when it started thundering with lightning again. So ended up with cool down exercises and then 10 min of sauna, followed by a dinner trip to BeefBall Noodles corner with Vig, PF & Yanti, and back to the club. The end of today.
