So, for post #1 in my training blog, here’s a quick self-appraisal..

(No scales, no calipers, no measuring tapes. I’m only interested in how I feel & what I’m capable of at this early stage. Why bring myself down with skinfold exams & girths?)

Currently I am doing a lame effort for daily exercise. It’s irregular & unmeasured. I’m soft & lacking energy. My sleep is suffering. My muscles twitch & I get restless legs in bed. My diet is the worst it’s ever been too. I’m not happy like this & pretty much everything has to change..

So I’m pretty much “rock bottom” at this stage. The good thing is I can only go up from here.

Exercise level at present-

Cardio- My only cardio is speed-interval running & jogging around the neighbourhood, a continuous 30 minute at least of OHR (optimum heart rate), minimum 4 times a week. As of last week I increased the frequency to 6 times a week with only 1 day off.

My breathing has improved over the last month but my calves & ass are still soft, plus I just feel heavy & awkward. It’s time to step it up.

Strength- Eeek.. I’m really at a low point when it comes to strength work. I’m cushy & anything-but-toned. I have no weights or equipment to work with but have recently started with bodyweight strength exercises again. I’ve been totally irregular the last few months with no program, but started an easy but structured strength routine last week, just to start off (as below).

Flexibility- Also at a low point. My only flexibility training has been before & after cardio for the past few months. I’ve structured routined flexibility training into my week, shown below. Time to get focused.

Diet- Another eek. A few problems here. I’ll do a proper post on that, but my first goal is to stop baking unhealthy treats & eating after midnight. Gotta start somewhere.

I’ll be switching up my routine & review my goals each fortnight if not earlier.

Ok, so here’s my “beginners” program to start me off for the next fortnight while I get into routine-

• Mon-Sat: 30-40mins cardio in the form of running/jogging intervals. Kickboxing can start next month..
• Mon, Wed, Fri: Bodyweight strength routine (as below)
• Tues & Thurs: Core strength & Flexibility training (as below)

Bodyweight Strength Session

• 20 Push Ups
• 50 Side Push Ups (25 per side)
• 20 Crunches
• 50 Reverse Crunches
• 50 Side Crunches (25 per side)
• 20 Squats
• 50 Lunges (25 per side)
• 50 Calf Raises (25 per side)
• 20 Tricep Dips
• 50 Seated Row (with fitstrips)

-Repeat twice.

Core Strength & Flexibility Session

• 20 Crunches
• 50 Reverse Crunches
• 50 Side Crunches
• Supermans
• 50 Seated Row (with fitstrips)
• Kneeling Leg Raises

Okeys, so let’s see how I go with routine in my life..