After 9 years of work life, my weight had shot from 85 kg to 104 kg. During last raya, people who had not seen me for a while started making the "Nampak sihat" comment with bulging eyes. That's it. I have got to regain control of my weight and overall fitness.

For past two years my exercise had been squash at intermediate level around 1 hour per session 2-3 times per week. However, there are many misses due to gout. It is not so bad, but when gout attack I might loss few weeks of squash. And sometimes no "kaki" to play with also made me missed out my exercise.

Thus, I am starting to not rely so much on squash for my exercise. I made a resolution to at least exercise 1/2 an hour per day at home and squash when possible.

My home exercise plan consist of walking/jogging 10-15 min followed by 6 body weight exercises, warm down and stretching. At least if I got mild gout attack, I still could do the bodyweight exercise at home.

As a motivational move and exercise tool, I got a basic Casio digital sportwatch with dual countdown timer to time the sets and resting period.

Current vital stats:
Height: 171 cm
Weight 103 kg
Waist circumference 40 inches

The first workout started tonight.

10 minutes jogging/walking
Bodyweight exercise:
Jumping Jack 45 seconds rest 30 seconds
Pumping 45 sec rest 30 sec
Squat 45 sec rest 30 sec
Tricep (bench dip) 45 sec rest 30 sec
Lunge 45 sec rest 30 second
Burpees 45 sec rest 30 sec
Warm down (walk)
Static Stretching

Will change the bodyweight exercise day to day, and increase the interval time once more strength gained.

Here is hoping to achieve my ideal weight of 70-75 kg within 6 months time. Is it achievable? Time will tell.

Any suggestions or advices are more than welcome.
Wish me luck guys. Thanks. Any

http://www.bodyrock.tv/

Nice workout, but may I know how many rep per 45sec? Why not change to rep rather than sec? And if u may, try to remove/reduce the rest period from one exercise to another as it tackle different musce

Unless u hv partner, its take a hell of discipline to do at home, alone.

Good luck, anyway

change food intake too...
take more raw, organic and unprocessed food...
start with an apple on your breakfast...then change gradually

Aiseh!! how do you know this is where I got my inspiration from?? Love her body last year compared to now.. too muscular already.

oh my bad, lol. tbh i dont do those routines at the webbie, but its sure as hell hard enough from the looks of it.

that zuzana workout is killing me.. haha , i do my friend cardio usually , its about 10sec rest 30sec cardio.. u do this 5 type of exercise..3 set = around 15mins . 6 set = 1/2 hour.. but now do weightlifting only..lazy cardio

no pain no gain.. xD

Don't have a partner. After kids sleep than only can do exercise. Sometimes using them as extra weight for the exercise too if they are still awake .

I prefer the timing method as counting kinda demotivate me. With timing, I'll just do to failure or "beep". Once fitness improve, will decrease the resting time.. As at yesterday the resting times seems not enough.. hehe. Also will increase the exercise time. But I think I'll start to count just to know max rep that I can do within the timelimit.

Thanks

Still readjusting my dietary intake. From no breakfast to having breakfast. I posted before on taking oatmeal breakfast, but it is making me hungrier than when I skipped breakfast. Need to include more raw unprocessed food as per your suggestion. Organic is a bit off the wallet..

Still adjusting food intake since the diet plan was put on hold during the fasting month.

Thanks

.

This post has been edited by hoxy: Jun 13 2012, 05:27 PM

Today's workout:

Daytime at the office: walk down stairs from 24 to 17 for 3x through out the day.

Night time:

10 minutes jogging/walking
Bodyweight exercise:
Jumping Jack 40 seconds rest 20 seconds
Pumping 40 sec rest 20 sec
Burpees 40 sec rest 20 sec
Squat 40 sec rest 20 sec
Tricep (bench dip) 40 sec rest 20 sec
Lunge 40 sec rest 20 sec
V crunches(??) 40 sec

Warm down (walk)
Static Stretching

I figure to add one additional exercise making it 7 variations instead of 6, but cut down on the time by 5 sec and reduce the resting period by another 10 sec. Seems like a good idea as my heart beat were racing more than yesterday.

But getting hungry now.. In the kitchen got choice of maggie and natural yogurt... hmmm which one to go for??

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Added on September 11, 2011, 12:29 amAiseh.. three days with no proper workout session... First day (9 Sep) was work till late, reach home flat and fallen asleep. Second day (10 Sep) gout attack at the big toe. Today (11 Sep) open house weekend..

Although no proper session, did manage to squeeze in few squats and lunges here and there, especially during putting my little princess to sleep. About 15 to twenty minutes each time "dodoi" her. It works too as the motion is not too dissimilar to "buai".

Sunday got to wake up early and do my workout before go raya again.

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Added on September 11, 2011, 12:13 pmWoke up earlier than the kids today. Early Sunday morning session.

This morning session:

Cycling: 10 minutes
Joging/walking: 5 minutes
Bodyweight exercise:
Pumping 40 sec rest 20 sec
Jumping Jack 40 seconds rest 20 seconds
Burpees 40 sec rest 20 sec
Crunches 40 sec rest 20 sec
Tricep (bench dip) 40 sec rest 20 sec
Lunge 40 sec rest 20 sec
Squat 40 sec rest

Rest for 1 minute and continue:

Cycling: 10 minutes
Interval sprint 50 metre easy 50 metre (6 x)
Jogging/walking: 3 minutes
Bodyweight exercise:
Burpees 40 sec rest 20 sec (failed at 4th rep)
Jumping Jack 40 seconds rest 20 seconds
Pumping 40 sec rest 20 sec (failed at 7-8 rep)
Leg raised 40 sec rest 20 sec
Tricep (bench dip) 40 sec rest 20 sec
Mix lunges (jumping and slow) 40 sec rest 20 sec
Squat 40 sec rest

Walk
Static stretches.

Manage to do 1 hour session today. Perhaps need to cut down some more rest time to ensure heart beat maintained at optimum level for fat loss.

However, this raya open house and left over at home is ruining my diet. Cannot tahan when looking at all those tasty foods.

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Added on September 13, 2011, 1:50 amToday's workout

5 minutes jogging/walking
Bodyweight exercise:

Pumping 40 sec rest 20 sec
Step up step down 40 sec rest 20 sec
Burpees 40 sec rest 20 sec
Tricep (stair dip) 40 sec rest 20 sec

Squash mid level intensity( until sweat soaked my t-shirt) 17 minutes

Static Stretching



This post has been edited by mareno77: Sep 13 2011, 01:50 AM

Today's workout

5 minutes jogging/walking

Bodyweight exercise:
Jumping Jack 40 sec rest 20 sec
Incline pumping 40 sec rest 20 sec
Tricep (stair dip) 40 sec rest 20 sec
Walking lunges 40 sec rest 20 sec
Burpees 40 sec rest 20 sec
Abdomen (bicycle) 40 sec rest 20 sec
Squat 40 sec rest

Squash mid level intensity( until sweat soaked my t-shirt) 30 minutes

Forgot to stretch after squash today. Not feeling tired with much more energy left for more play. Not bad after a week of consistent exercise. Feeling more fit, recover faster.

Today's workout

20 minutes jogging/walking with some interval sprints added in

Bodyweight exercise:
Slanting pole pull up (can't do real pull up yet, assisted or not) 40 sec rest 20 sec
Incline pumping 40 sec rest 20 sec
Tricep dip 40 sec rest 20 sec
Abdomen (sit in the middle of see saw and raise leg) 40 sec rest 20 sec
Jumping lunges 40 sec rest 20 sec
Squat 40 sec rest 20 sec
Burpees 40 sec rest

Warm down(walking)
Stretching

Today's food is bad.. breakfast ok, lunch was bad :Nasi Goreng Ikan Masin with telur Dadar (oily), Pau kaya. Dinner ok but then tried to bake rice cracker for my little princess. Tasting part jadi makan part. Empty calories..

Tomorrow squash.. yehaaa..

---

Added on September 18, 2011, 2:17 pmAiyoo.. miss out on the squash and workout for 3 days since squash cancelled on Thursday. Friday started with open house and come home late, Saturday also the same. Just manage to squeeze a couple of push up, bridge and sit ups. But the diet is well blown away. Can't stop myself from stuffing myself with the variety of foods at the open houses.

Lucky today my wife do some spring cleaning of our kitchen. Doing house chores for 1 hour plus which includes carrying condemned cupboard components. So the exercise this morning includes something similar to carrying kettlebell or dumbell on the side while walking uphill for twenty metres for 5 times. got my heart rate up anyway. So the chores were done with "hati yg ikhlas"..

Hopefully today I can get in 1 proper workout session.

This post has been edited by mareno77: Sep 18 2011, 02:17 PM

Manage to squeeze in 1 hour workout last night.

Today's workout

10 minutes jogging/walking/running

Bodyweight exercise:
Slanting pole pull up (can't do real pull up yet, assisted or not) 40 sec rest 15 sec
Push up 40 sec rest 15 sec
Lunges 40 sec rest 15 sec
Tricep (stair dip) 40 sec rest 15 sec
Jumping Jack 40 sec rest 15 sec
Burpees 40 sec rest 15 sec
Squat 40 sec rest

10 minute walking/jogging/sprints/plyometric jumping.
Warm down
Stretching.

But today my knee hurts a bit..



This post has been edited by mareno77: Sep 21 2011, 12:03 AM

Today's workout
Before proper workout:
10 minutes jumping jack/squat/lunge/woodchop : just to get my daughter to sleep.


3 minutes jogging/walking/running

Bodyweight exercise:
Slanting pole pull up (can't do real pull up yet, assisted or not) 40 sec rest 15 sec
Push up 40 sec rest 15 sec
Squat (sumo variation) 40 sec rest
Tricep (stair dip) 40 sec rest 15 sec
Jumping Jack 40 sec rest 15 sec
Jumping Lunges 40 sec rest 15 sec
Burpees 40 sec

1 minute rest

Stair step up 10 count
Mountain climber 10 count
Woodchop 10 x each side
Plyometric jump alternate landing one leg and two legs 5 jumps x 2 sets


Warm down (walking)
Stretching.

Today's workout

10 minutes jogging/walking/running

Bodyweight exercise:
Slanting pole pull up (can't do real pull up yet, assisted or not) 40 sec rest 15 sec
Woodchop (alternate sides) 40 sec rest 15 sec
Incline push up 40 sec rest 15 sec
Mountain Climber 40 sec rest 15 sec
Jumping Jack 40 sec rest 15 sec
Abs (bicycle) 40 sec rest 15 sec
Glute raise 40 sec

1 minute rest

5 minutes jogging and running variations (high knee, big stride, foot touch butt)

Bodyweight exercise:
Woodchop (one sided) 40 sec rest 15 sec
Woodchop (one sided)40 sec rest 15 sec
Weighted (using rock) swing 40 sec rest 15 sec
Walking lunges 40 sec rest 15 sec
Side to side jump over see saw (hands on the rail) 40 sec rest 15 sec
Burpees 40 sec

Warm down (walking)
Stretching.

Didn't waste much time today. Full 1/2 hour workout plus warm down and stretching.

Last night workout

3 minutes jogging/walking/running

Bodyweight exercise:
Slanting pole pull up (can't do real pull up yet, assisted or not) 40 sec rest 15 sec
Incline push up 40 sec rest 15 sec
Mountain Climber 40 sec rest 15 sec
Tricep (bench dip)40 sec rest 15 sec
Jumping Jack 40 sec rest 15 sec
Flying Lunge 40 sec rest 15 sec
Glute raise 40 sec

1 minute rest

Bodyweight exercise:
Woodchop (one sided) 40 sec rest 15 sec
Woodchop (one sided)40 sec rest 15 sec
Weighted (using rock) swing (right hand) 40 sec rest 15 sec
Weighted (using rock) swing (left hand) 40 sec rest 15 sec
Abs (alternat "V" hold and repeats) 40 sec rest 15 sec
Burpees 40 sec

Warm down
Stretching.

only around 20 minutes.. budak tidur lambat.. so started exercise lambat.

Have to take a rest starting today. My calf is hurting, feels like pain after cramp. Let's see how long does it take to heal properly. I have requested for advice here.

As the injury got better last week, it so happened that I was hit by pizza hut rider, which put a cut on the right shin and some soreness. Add to that, busy with Mother and mother-in-law Haj preparation, I simply could not find the time to do proper workout for the last 2 weeks. Just starting to exercise again today.

So for today here it goes,

5 minutes jogging/walking/running

Bodyweight exercise:
Slanting pole pull up (can't do real pull up yet, assisted or not) 40 sec rest 15 sec
Jumping Jack 40 sec rest 15 sec
Push up 40 sec rest 15 sec
Mountain climber 40 sec rest 15 sec
Lunge 40 sec rest 15 sec
Tricep dip 40 sec rest 15 sec
Abs (v bicycle) 40 sec

2 minutes rest

Bulgarian bag exercise:
Spin 40 sec rest 15 sec
Woodchop (one sided)40 sec rest 15 sec
Woodchop (one sided, change side) 40 sec rest 15 sec
Bag Throw/Slam 40 sec rest 15 sec
Curl and Tricep extension 40 sec rest 15 sec
Mix of Swing, bag throw/slam 40 sec

2 minute rest

Shuttle run 8 reps

Warm down
Stretching.

Last night workout

5 minutes jogging/walking/running

Bodyweight exercise:

Slanting pole pull up (can't do real pull up yet, assisted or not) 40 sec rest 15 sec
Incline Push up 40 sec rest 15 sec
Tricep dip 40 sec rest 15 sec
Jumping Jack 40 sec rest 15 sec
Lunge 40 sec rest 15 sec
Abs crunches 40 sec rest 15 sec
Burpees 40 sec

2 minutes rest

Bulgarian bag exercise:

Bag Throw/Slam 40 sec rest 15 sec
Spin (clockwise) 40 sec rest 15 sec
Spin (anti-clockwise) 40 sec rest 15 sec
Woodchop (one sided)40 sec rest 15 sec
Woodchop (one sided, change side) 40 sec rest 15 sec
Curl and Tricep extension 40 sec rest 15 sec
Swing 40 sec

2 minute rest

Shuttle run 8 reps

Warm down
Stretching.

This morning while my kids at taekwondo class I took the time to have my work out:

Today's workout

5 minutes jogging/walking/running

Bodyweight exercise:

Vertical pole pull up 40 sec rest 15 sec
Push up 40 sec rest 15 sec
Tricep dip 40 sec rest 15 sec
Jumping Jack 40 sec rest 15 sec
Lunge 40 sec rest 15 sec
Squat (starting today, doing full squat until thigh touch calf) 40 sec rest 15 sec
Burpees 40 sec

1 minute rest
Jogging/walking 3 minutes

Bodyweight exercise:

Sprint turn back 40 sec rest 15 sec
Incline Push up 40 sec rest 15 sec
Tricep dip 40 sec rest 15 sec
Jumping Jack 40 sec rest 15 sec
Bridge 40 sec rest 15 sec
Squat 40 sec rest 15 sec
Abs crunches 40 sec


Warm down
Stretching.

This post has been edited by mareno77: Oct 8 2011, 08:58 PM