Wednesday 15 July 2020

Say No to Sedentary: Covid-19 Training Regime

My exercise regime used to be runs + home static workouts such as pushups, weights and crunches. With the onset of Covid-19, I have stopped running except for 2 early mornings where I woke up around 5 am to go for my run.

I had to run at hours where there are less people on the streets as my wife is expecting and I can't be so irresponsible as to expose myself to increased risk outside.

However I stopped my runs totally shortly after as my wife is experiencing leg cramps every now and then during sleep. I thought it's better for me to be by her side to massage for her whenever that happens.

Despite this, I'm not willing to lead a sedentary lifestyle. So I came up with a set of training regime that I can do at home and set an initial target of doing it for 30 days for a start.

The workouts are designed to cover the major muscle groups from top to bottom. Along the way I have also added bicep curls and mountain climber to the workouts.

This blog post is to document this 30 days regime for future reference.

9/6/2020 6.18 pm

Toe touches x 90
Leg lifts x 60
Planking x 90 s
Side planking x 60 s each
Pushups x 200
Punisher squats x 80
Burpees x 30

42 min

10/6/2020 5.34 pm

Toe touches x 110
Leg lifts x 70
Planking x 90 s
Side planking x 60 s each
Pushups x 200
Bicep curls x 60 each
Punisher squats x 100
Burpees x 30

1 h 2 min

11/6/2020 4.15 pm

Toe touches x 80
Leg lifts x 70
Planking x 90 s
Side planking x 60 s each
Pushups x 200
Bicep curls x 70 each
Punisher squats x 100
Burpees x 30

57 min

12/6/2020 6.17 pm

Toe touches x 40
Leg lifts x 30
Punisher squats x 50

Rest day. Play with baby. 

13/6/2020 5.56 pm

Toe touches x 90
Leg lifts x 70
Planking x 90 s
Side planking x 60 s each
Pushups x 220
Bicep curls x 70 each
Punisher squats x 110
Burpees x 40

59 min

14/6/2020 rest day

15/6/2020 5.09 pm

Toe touches x 100
Leg lifts x 100
Planking x 90 s
Side planking x 60 s each
Pushups x 220
Bicep curls x 80 each
Punisher squats x 120
Burpees x 40

1 hour

16/6/2020 6.33 pm - 7 pm

Toe touches x 100
Leg lifts x 100
Planking x 90 s
Side planking x 60 s each

7.10 pm - 7.19 pm

Pushups x 50
Bicep curls x 50 each
Punisher squats x 100
Burpees x 40

17/6/2020 7.38 pm

Toe touches x 100
Leg lifts x 100
Planking x 90 s
Side planking x 60 s each
Pushups x 220
Bicep curls x 70 each
Punisher squats x 100
Burpees x 30

51 min

18/6/2020 rest day

19/6/2020 6.18 pm

Toe touches x 100
Leg lifts x 100
Planking x 90 s
Side planking x 60 s each
Pushups x 200
Punisher squats x 100
Burpees x 30

35 min

20/6/2020 rest day

21/6/2020 5.08 pm

Toe touches x 110
Leg lifts x 120
Planking x 90 s
Side planking x 60 s each
Pushups x 220
Bicep curls x 80 each
Punisher squats x 120
Burpees x 40

58 min

22/6/2020 10.30 pm

Planking x 120 s
Side planking x 75 s each
Pushups x 220
Bicep curls x 90 each
Punisher squats x 120

34 min

23/6/2020 6.49 pm

Toe touches x 100
Leg lifts x 100
Planking x 90 s
Side planking x 60 s each
Pushups x 200
Bicep curls x 60 each
Punisher squats x 100
Burpees x 30

53 min

24/6/2020 7.30 pm

Toe touches x 100
Leg lifts x 100
Planking x 90 s
Side planking x 60 s each
Pushups x 200
Bicep curls x 60 each
Punisher squats x 100
Burpees x 30

42 min

25/6/2020 rest day

26/6/2020 5.16 pm

Toe touches x 100
Leg lifts x 100
Planking x 90 s
Side planking x 60 s each
Pushups x 200
Bicep curls x 60 each
Punisher squats x 100
Burpees x 40

1 h 14 min

27/6/2020 rest day

28/6/2020 rest day

29/6/2020 11.22 am

Toe touches x 150
Leg lifts x 150
Planking x 120 s
Side planking x 90 s each
Pushups x 250
Bicep curls x 100 each
Punisher squats x 150
Burpees x 50

1 h 17 min

30/6/2020 11.02 pm

Toe touches x 100
Leg lifts x 100
Planking x 90 s
Side planking x 60 s each
Pushups x 200
Bicep curls x 70 each
Punisher squats x 100

38 min

1/7/2020 5.56 pm

Toe touches x 120
Leg lifts x 120
Planking x 120 s
Side planking x 60 s each
Pushups x 200
Bicep curls x 70 each
Punisher squats x 100

39 min

2/7/2020 4.35 pm

Toe touches x 100
Leg lifts x 100
Planking x 90 s
Side planking x 60 s each
Pushups x 200
Bicep curls x 80 each
Punisher squats x 100
Burpees x 40

53 min

3/7/2020 rest day

4/7/2020 rest day

5/7/2020 11.33 pm

Toe touches x 100
Leg lifts x 100
Planking x 60 s
Side planking x 60 s each
Pushups x 100
Bicep curls x 80 each
Punisher squats x 100

29 min

6/7/2020 6.45 pm

Toe touches x 100
Leg lifts x 100
Planking x 120 s
Side planking x 60 s each
Pushups x 250
Bicep curls x 120 each
Punisher squats x 100
Burpees x 40

51 min

7/7/2020 rest day

8/7/2020 5.52 pm

Toe touches x 150
Leg lifts x 150
Planking x 120 s
Side planking x 60 s each
Pushups x 300
Bicep curls x 100 each
Punisher squats x 210
Burpees x 50

1 h 16 min

9/7/2020 rest day

10/7/2020 rest day

12/7/2020 6.41 pm

Toe touches x 70
Leg lifts x 70
Planking x 60 s
Side planking x 60 s each
Pushups x 200
Bicep curls x 70 each
Punisher squats x 100

31 min

13/7/2020 rest day

14/7/2020 6.17 pm

Toe touches x 150
Leg lifts x 150
Planking x 120 s
Side planking x 60 s each
Pushups x 210
Bicep curls x 100 each
Punisher squats x 110
Mountain climber x 20 each
Burpees x 30

1 h 2 min

Unexpected Result

Apart from not wanting to remain sedentary, another of my aim is to reduce my flabby tummy.

This exercise regime has done a good job so far with visible results on my arms, chest and abs.

However one unexpected result is a weight loss of 4 kg!

Standing at 1.8 m tall, I have always been satisfied with my weight of 72 kg. In fact a couple more kg would be welcomed.

But after 30 days of the above regime, my weight actually went down to 68 kg. This is something that I hope to regain soon.

For now I hope to continue for another two months to see what results can I achieve.

Cheers.

1 comment:

  1. Hi,

    It's best to exercise at home and this reduces the risk of infection.

    It is the effort which counts.

    WTK

    ReplyDelete