How We At Tarsoft Spend 60 mins For Our Koku Day
On 23rd July, we visited Absolute Wellness Gym in Shah Alam for our Koku Day, marking our second time training there.
Having been through it once before, you’d think we’d be prepared, but nothing quite readies you for the intensity of their strength training. Honestly, it might even be tougher than handling clients! Still, the experience was a refreshing change from our usual Koku Day routine: challenging, energizing, and the perfect way to add more stress on top of your work stress 💀.
The first time we went, let’s just say… it wrecked us. Some of us ended up puking, a few needed medical leave, and even climbing stairs the next day felt like a full-body workout 😩. So this time around, the coaches promised a gentler approach or at least, that’s what they claimed….
Warm Up Session
The session started with a “light” warm-up, just enough to trick us into thinking it’d be an easy day. We did :-
- Warm-Up Jog
- Simple jog around the block, led by a coach.
- Team Relay Challenge
We were divided into two teams for a relay-style circuit. Each person completed 10 jumping jacks followed by 1 burpee, then rushed to pick up one of five designated weights and return it before the next teammate began their turn.
XOX / Tic-Tac-Toe Game with a twist.
Still in teams, participants had to complete 10 mountain climbers before running to place a marker on the XO grid.
By the end of the warm-up, we were already out of breath and that was just the beginning. Between the burpees and teamwork games, our “light” warm-up starting to feel like a full workout on its own. But hey, at least we were sweating and laughing at the same time ¯\_(ツ)_/¯
The Workout
Now, we get to the real deal.
Workout 1 – 3 Sets
- 12 cal Ski / Row / Bike
- 10 Push-Ups
- 10 Dumbbell Deadlifts
It’s a fast-paced workout with only one minute of rest between sets and surprisingly manageable… until the ski machine shows up. Doing pushups right after with arms that feel like jelly? Pure torture.
Workout 2 – Full-Body Conditioning
- Run / Bike
- Ball Slams & Overhead Squats
- Dumbbell Presses
This one combined cardio and upper body strength, and honestly, there wasn’t much room to complain because we were racing the clock. Everything moved fast, and by the end, my arms were done. Still, it felt good to push through.
Core Finisher – 2 Sets (30s On / 30s Off)
- Leg Raises
- Russian Twists
- Bicycle Crunches
You’d think core work would be a nice way to end… but this one humbled me quick. Those 30 seconds felt like hours.
Final Thougths
Thankfully for this session, none have puke or take medical leave. Exercising for an hour does make a difference in your overall mood for the day. I hope to be able to spend time with our coaches in the near future. Thank you Absolute Wellness Gym for spending time with us!
