Routine
2025.02.02 (Sun)
rest
2025.02.03 (Mon)
Jogging : 1.3km
Jumping Rope(2min.) & Push-up(30sec.) : 1.0 Round
Abs
- 20 Crunches
- 20 Leg Raises
- 20 Twisted sit-ups
- 20 Heel Touches
- 20 Back Extensions
2025.02.04 (Tue)
Jogging : 1.4km
Jumping Rope(2min.) & Push-up(30sec.) : 1.0 Round
Abs
- 22 Crunches
- 22 Leg Raises
- 22 Twisted sit-ups
- 22 Heel Touches
- 22 Back Extensions
2025.02.05 (Wed)
Circuit (A) : (45kg RDL ; 5R) & (Burpee ; 5R)
Circuit (B) : (25kg Jump Squat ; 40) & (BW Alternating Jump Lunge ; 32)
2025.02.06 (Thur)
Jogging : 1.4km
Jumping Rope(2min.) & Push-up(30sec.) : 1.0 Round
Abs
- 24 Crunches
- 24 Leg Raises
- 24 Twisted sit-ups
- 24 Heel Touches
- 24 Back Extensions
2025.02.07 (Fri)
Jogging : 1.5km
Jumping Rope(2min.) & Push-up(30sec.) : 1.5 Round
Abs
- 26 Crunches
- 26 Leg Raises
- 26 Twisted sit-ups
- 26 Heel Touches
- 26 Back Extensions
2025.02.08 (Sat)
1. Chin-up : 11, 6, 4
2. Circuit (C) : 3 Rounds + 10 Shoulder Press
3. Side Lateral Raise : (12kg) 12, 6
Sleep ( 2025.02.02(Sun) - 2025.02.08(Sat) )
Average (Std. deviation, %) : 5 ' 55" (16.55%)
Feedback
1) My knee is fortunately getting better, so I worked out for rehabilitation this week. I think I should start to increase the volume of workout next week as my knee has recovered - not fully though.
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