Equipments: Sport Shoes, Yoga Mat (Please use quality one), Personal Stereo (mp3 player)/ I use my HIFI set anyway.
Venue: Home
Time: Immediately after I wake up ( I don even need to brush my teeth )

My Goal: Keep exercising daily without fail, sticking to 15min per day is the most realistic goal for Office worker.

Pre Exercise: 8 hours solid sleep.

Exercises:

1. Rope Skipping - 50 x 5
2. Squad - 5 x 5
3. Push Up - 5 x 5
4. Front Plank - 20 seconds x 5
5. Jog on the spot - 5 minutes.

Total Time Spent: 15 to 20 minutes.

I can double all the reps easily and it will double the time, I will do this when I am free, when it's a busy day just stick with 15 to 20 min will do.
When cooling down, go do some house chores. Go on line. (Notice, this is a big time saver as well, most of the time you do nothing when cooling down)

Then go to take bath. It start my day easily and I fulfill my exercise target today.
Most efficient way to exercise, no need to go out and jog (rain or no rain doesn't matter), no need to travel to gym.
No need to wear Nike, Adidas, Puma , I wear whatever I like.

This post has been edited by ssyycc: Sep 2 2011, 08:27 AM

Pre Exercise: 7 and 30 min sleep.
Time spent on exercise: 20 minutes

Exercises: Rope Skipping - 50 x 5
Squad - 5 x 5
Plank - 5 x 20 second ( Really sweat)
Push Up - 5 x 5
Sit Up - 10 x 5

I do everything real slow, I think it's very effective.

After Exercise: Go make my breakfast straight away while sweating and cooling down.

Push up 5 x 5
Squad 5 x 5
bicep curl 5kg x 5 x 5
30 minute walk under the sun.

This post has been edited by ssyycc: Sep 1 2011, 12:15 PM

1. Rope Skipping - 50 x 5
2. Squad - 5 x 5
3. Push Up - 5 x 5
4. Sit Up - 8 x 5

Duration: 15 minutes
It may be the time you take to walk from/to your car to the gym. I have finished my daily exercise routine at home.

Rope Skipping - 50 x 5
Squad - 5 x 5
bicep curl- 5 x 5 x 5 kg
Push Up - 5 x 5
Sit Up - 10 x 5

I am having this routine for about 3 weeks. I eat more, but does not gain weight. How do i look now? I now look like many years younger, its the body like my student time. I feel more energetic and focus now.


This post has been edited by ssyycc: Sep 3 2011, 11:51 AM

Rope Skipping - 80 x 5
Squad - 10 x 5
Push Up - 8 x 5
Sit Up - 10 x 5
+
Mop Floor, Clean Toilet

Rope Skipping - 80 x 5
Squad - 10 x 8
Push Up - 8 x 5


This post has been edited by ssyycc: Sep 6 2011, 09:57 AM

I am on medication, so have to skip a day, too bad.

An office worker here. I have just started a simple workout routine not to dissimilar to yours, and started a journal here too. Just want to know from yourself, how's the result after a month with a simple exercise regime like this?

I have been doing this after 2 weeks only, of course there is difference, my metabolism obviously increase where I can eat more and still maintain same weight.
There are muscle you can feel. Another thing is I have regain my lung capacity where I have lose a bit by bit over the years.

You might want to do your routine 2 or 3 times per day eventually.

2nd time during lunch time, without the bicep curl or rope skipping.

3rd time when you get home from work or 9pm perhaps an hour+ after dinner.

Just my 2 cents

By the way its squats right? Not squad.

haha.. sorry wrong word. Squat not squad.
It's not possible to do this at the office, while so many people around.
And I try to calm myself after work, so I can sleep better. So I do not exercise at night.



This post has been edited by ssyycc: Sep 14 2011, 08:01 AM

Squat x 10 x 5 today because wake up later.
The point is must exercise in the morning to kick the metabolism.
I have been eating less in the dinner and less meat in every meal.
But I do eat as frequent as I can.
I have lost 1 kg in a week.

This post has been edited by ssyycc: Sep 14 2011, 08:03 AM