WEEK 1 - 6 WEEKS SHRED BY MAXIMUM AFTERBURN

Salam..

So week 1 is done for 6 weeks shred programme by Maximum Afterburn.
Seriously sore. weekend is not a rest day..its more like painful day for me..haha
Semua muscle terasa sangat2 affect drpd week 1 workout. Takleh imagine week 2 punya sore mcmana nanti.
But like people said.. sore is the new sexy aight?? hahaha

Briefly, 6 weeks shred ni macamni :

- 6 weeks programme
- 5 days work, 2 days rest. Boleh selitkan rest day kat tgh2 week or weekend
- every workout 20 reps, 3 rounds kecuali tabata, sprint and jump rope
- maximum time 20mins ( kecuali workout yg ikut own pace)
- beginner : 12 reps, intermediate : 15 reps, advance : 20reps. I start off with 15 reps, 2 rounds and progress from there.
- workout yang di emailkan sebenarnya sama je untuk 2 weeks.
Maksudnya workout week 1,3,5 workout yg sama, jadual yg sama, cuma kita sendiri yg increase kan intensity nya, dari segi reps, timing or weight.
So workout week 2,4 dan 6 pun workout yg sama ;)

So this is how Week 1,3 and 5 look like (sekali dengan link video) :

WEEK 1 , WEEK 3 AND WEEK 5

·         Day 1 – High Intensity Resistance Training

http://maximumafterburn.com/week-one-day-one?utm_source=getresponse&utm_medium=email&utm_campaign=6weekshredchallenge&utm_content=Six+Week+Shred+Challenge%3A+Week+One+Day+1...Let%27+Rock+it%21

·         Day 2 – Sprinting

• Warm-up 5-7 min of jogging in place or jump rope
• Sprint For 20 Seconds. Rest For 20 Seconds.
• Repeat for 20 Rounds

·         Day 3 – High Intensity Resistance Training

http://maximumafterburn.com/six-week-shred-week-one-day-3

 

·         Day 4 – Jump Rope Training

http://maximumafterburn.com/six-week-shred-week-one-day-4?utm_source=getresponse&utm_medium=email&utm_campaign=6weekshredchallenge&utm_content=Six+Week+Shred+Challenge%3A+Week+One+Day+4...

• Warm Up: Jump Rope or High Knees for 5-7 mins
• 20 Seconds High Knees Jumping
• 20 Seconds of Rest
• 20 Rounds

 

·         Day 5 – High Intensity Resistance Training

http://maximumafterburn.com/six-week-shred-week-one-day-5?utm_source=getresponse&utm_medium=email&utm_campaign=6weekshredchallenge&utm_content=Six+Week+Shred+Challenge%3A+Week+One+Day+5..You+Got+This

 

·         Day 6 – Active Rest Day
·         Day 7 – Rest

I get through the 1st week with 5kg pair of dumbbell and 10kg per piece dumbbell.
almost every workout I manage to do 15-20 reps and only 2 rounds. I will make sure by the end of this programme I MUST be able to do 3 rounds, 20 reps, no cheat, no break. Fight!

For week 1 progress, I just loss few hundred grams and 1% of bodyfat. Will post my progress in the middle of the programme or biweekly ;)

 
Good luck to me!