Jeng Jeng Jeng.......

ErKKKKK....KAMBING BUAH2 BUAHAN???
tergozut memula eden dongar sampai terus terkeluar dialek nogori nie hah jang oiiii
layan dulu bagaimana rope kambing buah- buahan

beginikah rupanyer???

ini terung  berbentuk kambing yerk...* bukan gambar sebenar*

JENG JENG JENG (sebab tue tajuk entry iols gituh)

sila browse ke bawah

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hah kreatif tak???
tak pernah ku dengar resepi ni...ciptaan saper lagik kalau bukan

TOMOK UOLS (aku sebut sambil buat2 tekejut OMG)
iols bukanlah peminat tomok masa sek menengah aku kutuk2 lagu sejarah mungkin berulang tue uols
tapi aku kagum sebab daripada 0 tak pandai masak..bleh plak jadik sekreatif nie bila masuk masterchef selebriti


p/s: selagi masterchef selebriti tue tak habis harus gegeh aku jadik juri sampingan komen kat blog dan cakap jerklah ko dah takde idea nak update blog khen?

okeh minggu nie iols banyak mengular  kojer  jadik sempat workout hari rabu ngn sabtu jerk uols
workout hari rabu:- MOHON JGN SEMPUT NAK BACER
try buat HIIT (1st time uols)

50 seconds JUMPING JACKS ~ 10 seconds rest
50 seconds BURPEES ~ 10 seconds rest
50 seconds PUSH UPS ~ 10 seconds rest
50 seconds SIDE PLANK ~ 10 seconds rest
50 seconds (other) SIDE PLANK ~ 10 seconds rest
50 seconds MOUNTAIN CLIMBERS ~ 10 seconds rest
50 seconds HIGH KNEES ~ 10 seconds rest
50 seconds SQUAT JUMPS ~ 10 seconds rest
50 seconds JUMP LUNGES ~ 10 seconds rest
1 set of ZUMBA, 3 sets of ABS mobement (15x, 10x, 10x :P)
close with :- 30x JUMPING JACKS, 10 BURPEES, 15x PUSH UP and 60 seconds INVI SKIP...cool down :)

sedikit informasi bagi korang yang buat buat minat berminat nak workout HIIT nie

bagus tau utk boost up metabolisme weols

HIIT is a training idea in which low to moderate intensity intervals are alternated with high intensity intervals.

HIIT can be applied to running or to exercises such as squatting. HIIT is considered to be much more effective than normal cardio because the intensity is higher and you are able to increase both your aerobic and anaerobic endurance while burning more fat than ever before.

"In research, HIIT has been shown to burn adipose tissue more effectively than low-intensity exercise - up to 50% more efficiently." It has also been shown to speed up your metabolism which helps you burn more calories throughout the day.

harap terburn lah kalori aku 3 hari sepanjang hari rabu tuh..ngeh

then hari sabtu plak

buat 2 circuits of JILLIAN MICHAELS BANISH FAT BOOST METABOLISME

pastue buat ZUZANA BODYROCK (nama workout tak hengat)

tapi paling takleh blah part ONE LEG BURPEES..ketar kaki ahkak okeh nonnn

nasib ahkak tak tepukang ginih

KAMUS SURAYA ONLINE :terpukang bermaksud"terjatuh dalam kedaan tak senonoh/memalukan gituh"