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.
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