Page 44 - CSC Newsletter
P. 44
health Civil Service Club 42
ULTIMATE JEET KUNE DO
WORKOUTS
Want to learn Bruce Lee’s street fighting
WITH KHUS method?
Get the ultimate workouts with Fitness Trainer Khusnady (Khus). Khus has managed to lose Developed by movie legend and martial
weight from 90 kg to 70 kg in less than five months. And, many of his clients have seen their arts expert, Bruce Lee, Jeet Kune Do is a
strength and endurance levels increased, as well as experienced fat loss at as early as two hybrid martial art that uses simple and
weeks into the training. straightforward moves such as striking,
kicking and trapping to intercept an
1. Ultimate Beginners Workout 2. Four-Day Ultimate Fat Loss Programme attack, with the goal to end a fight
(Weight/strength training using basic gym To maximally reduce your body fat percent, quickly.
machines) you are going to have to start in the kitchen.
This workout is designed for overall health This fat loss programme pairs working hard Learn how to:
and fitness gains of a healthy adult who has at the gym with a nutritional plan comprising • Survive and thrive in a street fight in
never lifted weights before, or who is very healthful foods. That means real foods and
inexperienced at it. Majority of exercises no processed fast food! eight simple steps
are machine-based. This is intentional as an • Prepare for a street brawl and to
unconditioned beginner is more prone to Covers:
injury if he or she attempts to lift free weight Day 1 - Understand more about fat loss and protect yourself
(dumbbells, barbells) when just starting out. weight loss, Nutrition (Theory) • Be aware of surroundings and prepare
Day 2 - Training (1.5 hrs)
Covers: Day 3 - Training (1.5 hrs) for a surprise attack
Day 1 - Core training Day 4 - Training (1.5 hrs)
Day 2 - Chest training, biceps Date: 8 Tuesdays, 28 Jul to 15 Sep ’15
Day 3 - Back work out, triceps Date: 4 Tuesdays, 15 Sep to 6 Oct ’15 Time: 7.30pm – 8.30pm
Day 4 - Shoulder workout, biceps and Time: 7pm to 8.30pm Venue: Club CSC @ Bukit Batok
triceps Venue: Club CSC @ Tessensohn Fees: Member $120, Member’s Guest/
Day 5 - Lower Body workout Fees: Member $80, Member’s Guest/Public Public Officer $130
Officer $90 Contact: Vanessa at 6391 5641 or
Date: 5 Wednesdays, 16 Sep to 14 Oct ’15 vanessachoo@csc.sg
Time: 7pm - 8.30pm For the above courses: Register By: 18 Jul ’15
Venue: Club CSC @ Tessensohn Contact: Ricky at 6391 5607 or
Fees: Member $100, Member’s Guest/ rickyng@csc.sg
Public Officer $110 Register By: 7 Sep ’15
AIKIDO LESSONS @ CHANGI
Aikido techniques consist of entering and turning movements that redirect the momentum of an
opponent’s attack, and a throw or joint lock that terminates the technique. Learn from Instructor
Bernie Ho Kwok Yan, Head of Dojo, Makoto Aikido / Gurkha Dojo Singapore Police Force.
Date: Saturdays, 1 Aug to 31 Oct ’15 (No lessons on PH)
Time: 9am – 10am (Children age 6 to 11 years old), 9am – 11.30am (Adults)
Venue: Club CSC @ Changi
Fees: Member’s Child $100, Member’s Guest’s/Public Officer’s Child $110
Member $120, Member’s Guest’s/Public Officer’s Child $130
Contact: Ricky at 6391 5607 or rickyng@csc.sg
Register By: 24 Jul ’15
