Crossfit like training

I had the best training yesterday with my trainer

Superset workout of
1. 30x of 1.5ft box jump
2. 20kg deadlift
repeat for 3 rounds
3. 500m rowing
4. 20x burpees
repeat for 3 rounds
5. Assisted pull up 10x 3 rounds
Awesomeness

Jokes - Front Squat

Endurance and Strength training

I love HIT total body workout with 10min strength training from my 1 hr in total training session.
Done this superset workout yesterday:
1A. Pull Up
1B. Push Up
Alternate total 10rep
2A. Squat Jump
2B. Vipr Row
Alternate total 10rep
3A. Jab Cross with weight machine - 10 rep
3B. Mountain climber - 50 sec
4A. Burpees
4B. Box Jump
30 sec
rest in between superset for 10sec
repeat 1-4 for 2 set
Superset Strength training (3 set)
Bench press - 15kg - 10 rep
Dumb bell (7.5kg) fly (bench) - 12 rep

Workout that target to the strength for forearm muscle

Seated Palms-Down Barbell Wrist Curl
Reverse Cable Curl
Standing Dumbbell Reverse Curl
Reverse Barbell Preacher Curls
Alternate Hammer Curl

LOW REPS VS HIGH REP , SLOW TWITCH AND FAST TWITCH

Total Body Workout and HIIT

I love total body workout and HIIT. It works on toning all part of your body muscle, your core, your quads, hams, deltoid, bicep, tricep, obliques, glutes, arm and back. Although it will make you want to pass it, I find that this HIIT work best when you do it with your trainer. And why is so..coz you'll never finish the rep and set with your own will . Someone has to force u to do it :)
Normally my HIIT will consist of 10 workouts. A Superset workout
1. Squat dumbell press (40 sec)
2. Lunges with dumbell (40 sec)
Repeat 1 and 2 for 4 sets with no rest.
Rest 20 sec
3. Pull Up (assisted machine)
4. Push up
5. Chin up (assisted machine)
6.Burpee
7.Bicep curl
8.Tricep push up
9. Leg raises
10.Crunches

Kickboxing

Did my 1hr kickboxing yesterday and all my finger and palm now are numb :) Not only that, have sore muscle on my back, shoulder, forearm and neck. But i can feel that it is a good tone workout exercise for overall part of the body and can build muscle to the forearm. Basic move: Jab, Cross, Hook, Uppercut, Kick, Dunk http://www.livestrong.com/article/533142-muscles-that-become-sore-from-kickboxing/ Thumbs up!