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.