-
Home Workout Plan: No Equipment Required โ Full Guide
No gym and no equipment is not a limitation โ it's actually the best way to build a foundation. Here's a structured 30-day progression plan, five sessions per week, 40-50 minutes each. Squat progression: bodyweight squat โ Bulgarian split squat โ pistol squat. Push progression: standard push-up โ diamond push-up โ pike push-up. Core progression: crunch โ plank โ leg raise. Each movement teaches your body to control its own weight before adding external load โ the fundamental strength principle that most people in gyms skip entirely.
-
Wednesday Night Run Log and Reflections
Three laps of Da'an Forest Park tonight, approximately 8km. I've been training with heart rate zones recently, targeting 70-80% of max HR throughout, and I can already feel the difference compared to chasing pace blindly. Average pace 6:30/km, breathing relaxed and heart rate consistent the whole way. Fifteen minutes of static stretching after โ this habit is non-negotiable if you want to run again in two days. Without it, DOMS turns the next workout into a management exercise instead of a training one.
