Hoe Say Liaw – 28June2017

After skipping a consecutive of 3 SEDEF workout due to the Transformer movie and family holiday trip to Ipoh, I’m back to the workout in Stadium Kota Raja.  This time I brought my children for the workout.  It was fun seeing them suffer aka training in the workout routine.

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As coach Toh was late, the stand-in coach of the day was Mr. Koo.  It was a hilarious moment when he was challenged by Jo 姐 during the warm up session.  No harm done, just a gesture of comedy to lighten up the session.

It came in full circle as the last workout was Hoe Say Liaw on 19June2017.  And today was Hoe Say Liaw again.

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Today’s menu

Hoe Say Liaw’s recipe:

Set A x 4 reps:

  • Push Up x 10
  • Squat x 10

Set B x 4 reps:

  • Sit up x 10
  • Jumping Squat x 10

Set C x 4 reps:

  • Wide Grip Push Up x 10
  • Jack Knife x 10
  • Burpees + Jump forward x 10

Set D x 4 reps:

  • Pike Push Up x 10
  • Lunge x 10

Set E x 4 reps:

  • Hindu Push Up x 10
  • Box Jump x 10
  • Bicycle x 20

 

Lesson learned, do not bring your children to SEDEF workout if you want to have a full-on workout.  I confess that I didn’t complete all the routine above.

 

See you at the next SEDEF workout.

 

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