Physical Fitness

Philip Ling ·

My journey on becoming more fit and developing a healthy lifestyle. Will be focusing on eating habits and physical exercises

Last session focus on full body:

  • Treadmill for warm up (10 mins)
  • Back extensions (15 reps)
  • Plank (1 min)
  • Reverse crunches (20 reps)
  • Burpees w/ push-up (10 reps)
  • Single leg squat (12 reps, on box, right/left)
  • Mountain climbers (30 reps)
  • Side lunges with elbow (20 reps)
  • Calves on box (20 reps)
  • Single leg raise on box (15 reps)
  • Push up w/rows (12 reps, 10 lbs)

Repeat each set twice

After finishing all the session, I have move closer to my original goal. Right now my weight is about ~155 lbs and body fat % is ~18%. I would say I have reached a #milestone, but there is still more work to achieve my physical fitness goal.


9th session focus on core strength:

  • Stair master for warm up (10 mins)
  • Kettle bell squat (20 reps, 18 lbs)
  • Cobra (20 reps)
  • Side crunches (20 reps, right/left)
  • Side Plank (30s)
  • Crunches (20 reps)
  • Box jumps (15 reps)
  • Abs wheel (10 reps)
  • Hand sliders (15/15 right/left)

Repeat each set twice, cobra, side crunches, and crunches thrice.

8th session focuses on shoulder/back:

  • Run on treadmill for warm up (10 mins)
  • Balance push up with Bosu ball (12 reps)
  • Chin ups (20 reps 15 lbs)
  • Lateral pull down (20 reps)
  • Reverse flies, seated (20 reps, 7.5 lbs)
  • Plank (2 min)
  • Kettle bell squat (20 reps, 18 lbs)
  • Cable machine (20 reps, 23 lbs)
  • Cable machine, single arm (20 reps, 17 lbs)
  • Row push-up (10 reps, 15 lbs)

Repeat each set above thrice, kettle bell squat, cable machine single arm, and row push-up twice.

The 7th session focus on upper body and core:

  • Bicycle for warm up (10 mins)
  • TRX high rows (15 reps)
  • TRX low rows (15 reps)
  • Over bent row (20 reps, 10 lbs)
  • Push up - tempo (10 reps)
  • Crunches on Bosu Ball (30 reps)
  • Side to side ankle touches (50 reps)
  • TRX jump squats (15 reps)
  • Hamstring with ball (15 reps)

Repeat the above set twice

My 6th session is leg day, which I found is the most difficult for me:

  • Stair master for warm up (10 mins)
  • Single leg raises on box (15 reps)
  • Calve raises on box (20 reps)
  • Scissor leg (30s)
  • Mountain climbers with Bosu ball (15 reps) 
  • Resistance band obliques (15 reps)
  • Halos 5 lbs (15 reps clockwise/counterclockwise)
  • Lunges with Bosu ball (10 reps)

Repeat the above set twice.


Exercises for my 5th session, mostly focus on my arms and upper body:

  • Stair master for warm up (10 mins)
  • Push ups (12 reps)
  • Front raises (15 reps, 8 lbs weight)
  • Lateral raises (15 reps, 8 lbs weight)
  • Mix of front/lateral raises (12 reps, 8 lbs weight)
  • Mountain Climbers
  • Plank (1 min)
  • Right side plank (30s)
  • Left side plank (30s)
  • Arm Curls (15 reps, 12.5 lbs weight)
  • High Knees (30s)

Repeat each set thrice.

For my fourth session, we go back to upper body workouts, the exercise I performed are as follows:

  • Run on treadmill for 10 mins to warm up
  • TRX high/low rows (15 reps)
  • Push up row with 12.5 lbs weight (12 reps)
  • Skull crushers with 12.5 lbs weight (15 reps)
  • Battle ropes (30s)
  • Burpees (12 reps)
  • Jump ropes (1 min)
  • Cobra (15 reps)
  • Reverse flies with 8 lbs weights (15 reps)
  • Chin ups with 12.5 lbs weights (12 reps)
  • Ab Roller (12 reps)

Repeat each set twice, 3 times for reverse flies, chin ups and ab roller.

Leg exercises from last week: 

  • Stair master (10 mins) to warm up
  • Jump rope (1 min)
  • Single leg step up (15 lbs weights on bar both ends), 15 reps
  • Squats with bar (as above), 20 reps
  • Vertical angle leg raise (30s)
  • Jump rope (1min)
  • TRX raise calves (20 reps)
  • Jump onto box (15 reps)

Repeat each set twice.

The exercise that I did for my first session is mainly focus on developing core strength:

  • Stair master (10 min) for warm up
  • Speed skaters (30s) 
  • Jump rope (1min)
  • Russian twist (20 reps)
  • Side crunches (15 reps)
  • Push-up incline (15 reps)
  • Push-up decline (15 reps)
  • Planking (1min)

Repeat each set 3 times (except warm up)

For my second session, it's more focus on upper body strength (arms and shoulders):

  • Cycling (10mins) for warm up
  • Burpees (12 reps)
  • Chest press (12.5 lbs, 15 reps)
  • Push ups (12 reps)
  • Biceps curls (12.5 lbs, 12 reps)
  • Planking (2min)
  • Shoulder press (12.5 lbs, 15 reps)
  • Tricep Kickback (12.5 lbs, 15 reps)
  • Front raises (10 lbs, 15 reps)

Repeat each set twice.

First session (free) with my trainer tonight, and we did the following activities:

  • Warm up on a treadmill (10 mins), average speed 6.5
  • Squats with 12.5 lbs dumbbell (15 reps)
  • Planking (1 min)
  • Roman Twist (15 reps)
  • Mountain climber with sliders (30 sec)
  • Stair workout (1 min)
  • Dumbbell lift with 8 lbs on both hands (12 reps front lift, 12 reps side lift and 12 reps combined)

Each set is repeated twice.

Today is just a light workout to let my trainer see how well I did in each of the exercise, we will probably change it up a bit next session to work towards my desired goal.