Fitness Miracle

Through basic exercise to perfect and active body

Perfect body is not something you can see in magazine, it is a body that make you to be more confident ,feel healthy and strong. Sometime is not necessary to make "special exercise" to reach your fitness goals, only with little changing on basic exercise you can achieve that. The basic exercise is the first step for the beginners to be active.


Before each workout make sure you are nicely warm up and stretch. Repeat this workout 4 times.

  • Squat - Advance: 50 reps | Beginner: 20 reps

    This exercise most works your quadriceps, glutes and hamstrings. It is a best exercise to tone your legs and butt. When you doing this exercise make sure that abs are tight and back is straight.
    How to do (beginner):
    Stand in the straight position with feet shoulder width apart. Begin the movement by flexing your knees and hips, sitting back with your hips. Reverse the movement and squeeze your butt.
    Make it fun (advance):
    You can make more fun this exercise with jump after squat down, with this you burn more calories.

  • Push up - Advance: 30 reps | Beginner: 10 reps

    Push ups work your muscle in upper body section,like pectoralis major, anterior deltoids and triceps. It help you to have better posture and reduce back pain after work hours on the chair.
    How to do (beginner):
    Start on all fours with the hands on the floor slightly wider than but in line with the shoulders. The body should form a straight line from the shoulders to the ankles. Squeeze the abs as tight as possible and keep them engaged. Lower the body until the chest nearly touches the floor, making sure that the elbows are tucked in close to the torso. Pause for a moment then push yourself back to the starting position.
    Make it fun (advance):
    With adding a resistance band you can increase your strength. I personally love to do push ups with resistance band.

  • Back lunges - Advance: 25 reps | Beginner: 15 reps each leg

    If you are looking to defined butt and strong legs, back lunge exercise is for you. This exercise is also good to improve your balance. Mostly working muscles are glutes, quads and hamstrings. Lunge exercises it should be a part of each legs training , in all its variations.
    How to do (beginner):
    With hands on your hips stand on both legs. This will be your starting position. Go back in to the lunge. Reverse the movement and go back in the starting position. First do all reps on one leg and then change the leg.
    Make it fun (advance):
    Take the dumbbell and involve every muscle in your body. Stand with your feet together, holding the weights at your shoulders with your palms facing out. Go back in to the lunge. Push off your left foot, bringing your left knee forward so it is even with your left hip while raising your arms above your head.

  • Triceps dips - Advance: 30 reps | Beginner: 10 reps

    Triceps dip exercise helps you to have nicely toned and strong arms. Mostly works on your triceps muscles, also pectoralis major and anconeus muscles.
    How to do (beginner):
    Position your hands shoulder-width apart on a chair. Slide your butt off the front of the chair with your legs bent knee in front of you. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Once you reach the bottom of the movement, press down into the chair to straighten your elbows, returning to the starting position.
    Make it fun (advance):
    To make this exercise much more harder add feet on other chair. After this exercise I guarantee you will feel your triceps.

  • Sit ups - Advance: 50 reps | Beginner: 25 reps

    Sit ups is designed to define and strengthen the abdominal muscles. Strengthened in a abdominal area is so important for our body, because every body movement engage the abs.
    How to do (beginner):
    Have your knees bent and the balls of your feet and heels placed flat on the ground.Place your hands behind your head. Keeping your heels on the ground and your toes flat to the ground, slowly and gently lift your head first, followed by your shoulder blades. Return in the starting position.
    Make it fun (advance):
    With adding cross punch you can work the obliques and make it fun. Who do not want shaped and small waist? ;)

Tabata training

Tabata is high-intensity interval training, which usually is used for improvement of your cardio performance and strength ability. The concept of this training is 20 second of work with high intensity and 10 second of rest for 4 minutes. In one session of 4 minutes doing the same exercise. This type of training is for people who have advanced level of fitness, but with little modification we can make for people with different fitness level.

My tabata workout!

For this workout you will need interval timer set up on 20 second work and 10 second rest 8 rounds.

The advanced players will be doing one exercise during 4 minute and after that other exercise for 4 minute and go with same effort to the last exercise. Between each session doing 2 minute rest and stretching.

For the beginners, please make sure you do the modifications for each exercises. You will do one exercise during 20 sec and go on the other exercise for the other 20 sec. During one session you will doing 2 rounds of these exercises. I recommend only 2 sessions for the beginners, that is 8 minutes total. Between each session doing 2 minute rest and stretching.

  • Surfer squats


    Step 1: Squat down in a position that’s similar to how surfer’s stand on a surf board so your left leg is in front of your right, arms are extended and parallel to the floor.
    Step 2: Squat down then jump up and turn to the left landing with your right leg in front of your left. Repeat this movement many reps you can during 20 seconds


    The beginner version is pretty much the same, but without jumping.The same start position (like step 1), only go in the regular squat down then go up and switch the side with changing the legs.

  • Dive bombers


    Step 1: Begin with your hands and feet on the floor and your hips raised, so your body forms an inverted V.
    Step 2: Lower your shoulders, then slide your chest forward, bringing it between your hands and up toward the ceiling.
    Step 3: Keep hands 2 to 3 inches wider than your shoulders and your knees and hips 2 to 3 inches off the floor.
    Step 4: Reverse the move, bringing your hips back toward the ceiling.


    Beginners may perform this exercise by putting their knees on the floor and performing the exercise only by the movement of their upper body.

  • Jab cross punch


    Step 1: Stand with right foot forward, elbows bent “on guard” in front of ribs, and hands in fists.
    Step 2: Throw a jab punch by extending right arm out, turning palm toward the floor, then immediately drawing elbow back into guard.
    Step 3: Throw a cross punch by extending left arm forward, turning palm toward the floor, rotating left hip into punch, and lifting left heel off the floor.
    Step 4: Return to starting position.

    After 20 second change the side and repeat with left foot forward and using opposite arms.


    Beginners go to the same steps, but with slower effort. Concentrated to do exercise right.

  • Plank twist


    Step 1: Get into forearm plank position, with shoulders directly over elbows. Your body should be in a straight line from your head to your heels.
    Step 2: Keeping your core tight
, rotate your torso as you drop your left hip to the ground.
    Step 3: In a controlled motion, 
rotate your torso to the opposite side, dropping your right hip to the floor.Repeat this movement many reps you can during 20 seconds


    Beginners version is regular plank position without twisting.