X45

I've mentioned X45 in my first ever post but what really is this X45? Well, its a brand name for a workout program created for one of the local (and dare I say, biggest) local gym here in KK - Core Fitness.

The 'X' in X45, is short for Express And 45 is the minutes it takes to do the whole workout. The workout may ONLY be three quarter of an hour but that 45 minutes is so intense that it could possibly be the worst 45mins of your day. However, the moment that 45 minutes are over, it is the most refreshing and exhilarating moments of your day.

Why it is so intense compared to other workouts offered, is that it incorporates
crossfit training. CrossFit is a strength and body conditioning program combining cardio, body weight training and weight training. Crossfit is used for many police academies, tactical operations teams and military special operations units. Have you seen how the militarily train? Damn, its crayzee! 

Since most, if not all, of the gym-goers are your average Joe's,  X45 was created to incorporate crossfit training but making it bearable for us. Intense crazy but still do-able. Most of the exercises are simple and easy to do. Like, who doesn't know jumping jacks, squats, lunges, sit-ups, push ups right? How hard could it be? Ahh, but there's a catch. Try doing all those, each 20 reps for 5 rounds as fast as you can! Halfway through the 2nd round, you'll be so tempted to give up. No matter how fit you are. 

The X45 Board

The whole program consist of 3 parts - warm up, a strength development segment and a high-intensity workout that last for an average of 10-20 minutes. Before starting any workout program, at least a 5 minute warm up should be done. 

A typical warm-up would be;

10x inch-worms

10x V-tucks

10x arm rotations

10x push-ups

10x ring rows

10x squats, and 

20x jumping jacks. 

Then, comes the part where you develop strength, which is called Strength of the Day (SOD). Here, the trainers will focus on one strength exercise to build up one muscle area. Weights are used, and increased by the day. You do 5 sets of 5 or 8 reps. The trainers here also take the opportunity to correct techniques to avoid any injuries. Now comes the tiring part of the program, the high-intensity workout where each day, you'll do a combo of a 4-5 exercises. They call it Workout Of the Day (WOD). Whatever the trainers write on the X45 board, we have to do it. 

X45 is custom made to fit our needs. The workout are different everyday so you can target different areas each day. It is really intense but hey, no pain no gain right? If you want fast results, (think six-pack abs), then this the workout for you.