My Workout Plan and Tracker (Feb 2024)

In this post, get ready for a quick intro to my fitness journey, meet my role model for the ride, and check out my workout plan from February to April 2024.

I wasn't really the sporty kid when I was younger; I didn't bag any prizes at the mini marathons in school, didn't bother participating or training for Sports Day events (except grabbing a bronze once for shot-put), and I lacked the motivation for exercise, except for Taekwondo during co-curricular activities. I was a bit on the chubby side during my childhood, but a growth spurt in my teens made me leaner.

So, apart from Taekwondo, I didn't engage in much physical activity back in Malaysia. When I moved to Singapore, there was this NAPFA test (National Physical Fitness Award) that every student had to undergo. It included inclined pull-ups, standing broad jump, sit and reach, shuttle run, and a 2.4km run. I trained for each component, and while I still struggle with a proper broad jump and loathe running, I did manage to clinch the Silver Award, which isn't too tough for females.

Beyond school, I attempted to maintain a 10-minute morning workout routine involving sit-ups, push-ups, leg raises, and squats. However, the momentum often fizzled out after a week or two, either due to snoozing my alarm or sheer laziness. Not a great habit, which is why, as I return to Malaysia, I aim to establish the routine of working out, preferably once in the morning and once before dinner.

Before diving into the nitty-gritty of my workout plan, let me introduce you to an awesome YouTube channel that's all about spreading positivity and calisthenics. The man behind it is Hampton, and the channel is called Hybrid Calisthenics.

Hampton's soothing voice and uplifting words frequently boosted my spirits during the initial stages of my fitness journey, helping me cope with low self-esteem. Huge thanks to Hampton, and let me share his calisthenics routine here.

This is the routine I'll be sticking to most of the time, with the only addition being a Taekwondo-style stretch at the end of each workout.

Push-Ups

• Do your best to keep your body aligned from your head to your knees.
• Place your hands below your chest. They shouldn’t be too far towards your head or towards your knees. Find the balance.
• Stretch your wrists beforehand.
• Keep your arms approximately shoulder width apart.
• Keep your knees together.

Leg Raises

• Keep your heels off the ground throughout the exercise.
• Try to maintain a 45 degree bend.
• Try to touch your lower back to the ground as your legs go up.
• Film yourself and watch back between sets to check your form.
• Keeping your thighs pressed together may help you focus on the movement.

Pull-ups

• For this step, find something around sternum height.
• Try to maintain a consistent height so you can better judge your progress.
• If using a bar, pull until your chest touches the bar.
• Keep your body firm. Don’t arch your body at the bottom to make the motion easier.

Squats

• Aim to control every inch of the movement, and don't “bounce” out of the difficult bottom range
• Allow a slight forward lean, but squat with your entire lower body.
• Your legs should be approximately shoulder width apart.
• Your feet should point forward or slightly out. Don’t point them excessively out.
• Try to keep your back neutral throughout the exercise.
• Tighten your core and abs during the movement.
• Film yourself and watch back between sets.
• As we are building up progressively, it is okay for your knees to go over your toes.

Bridges

• Ideal form in this exercise starts from your body at slightly wider than a right angle and transitions into a straight line. This will involve your shoulder blades retracting, which may help you with your overall posture.
• Try to avoid sagging at the hips. If this is difficult, try bending your knees a bit.
• Have your legs together.
• Your feet should point forward or slightly out. Point your toes forward.
• Try to keep your back neutral throughout the exercise.
• Tighten your core and abs during the movement.

Twists and Flexibility

Part A: Twists

• Turn toward your BENT leg.
• Feel one side of your body stretch as the other side contracts.
• Once you are in position, slightly look down as if you are trying to touch your chin to the shoulder toward which you are turning.
• Go slowly and steadily. Under NO circumstances should you use SPEED to twist into the movement or extend your range of motion.

Part B: Taekwondo stretching exercises

• Stretching should not be done with cold muscles, so do something before beginning to warm up.
• Reach and extend–do not bounce. Because muscles need oxygen to stretch, remember to breathe normally while in the extended position.

To track my workout progress, I'll do a review every 3 months and switch to a more challenging routine. As Hampton always says, "Fitness is a journey, and we all have to start somewhere." I believe that by simply staying on this journey, I'll be healthy, fit, and strong one day to come.

Stay tuned for updates on my fitness journey

Yes, I will definitely cultivate the habit of working out :>