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.

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.

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.

Hi,

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

It is the effort which counts.

WTK