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<html><head><title>niplav</title>
<link href="./favicon.png" rel="shortcut icon" type="image/png"/>
<link href="main.css" rel="stylesheet" type="text/css"/>
<meta content="text/html; charset=utf-8" http-equiv="Content-Type"/>
<!DOCTYPE HTML>
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</head><body><h2 id="home"><a href="./index.html">home</a></h2>
<p><em>author: niplav, created: 2020-06-15, modified: 2023-07-22, language: english, status: notes, importance: 1, confidence: log</em></p>
<blockquote>
<p><strong>I recently got the feeling that tracking my exercise might be vaguely
useful. This is my attempt.</strong></p>
</blockquote><div class="toc"><div class="toc-title">Contents</div><ul><li><a href="#Template">Template</a><ul></ul></li><li><a href="#Log">Log</a><ul><li><a href="#20200615">2020-06-15</a><ul></ul></li><li><a href="#20200617">2020-06-17</a><ul></ul></li><li><a href="#20200620">2020-06-20</a><ul></ul></li><li><a href="#20200623">2020-06-23</a><ul></ul></li><li><a href="#20200626">2020-06-26</a><ul></ul></li><li><a href="#20200629">2020-06-29</a><ul></ul></li><li><a href="#20200701">2020-07-01</a><ul></ul></li><li><a href="#20200704">2020-07-04</a><ul></ul></li><li><a href="#20200706">2020-07-06</a><ul></ul></li><li><a href="#20200709">2020-07-09</a><ul></ul></li><li><a href="#20200713">2020-07-13</a><ul></ul></li><li><a href="#20200717">2020-07-17</a><ul></ul></li><li><a href="#20200722">2020-07-22</a><ul></ul></li><li><a href="#20200723">2020-07-23</a><ul></ul></li><li><a href="#20200725">2020-07-25</a><ul></ul></li><li><a href="#20200728">2020-07-28</a><ul></ul></li><li><a href="#20200731">2020-07-31</a><ul></ul></li><li><a href="#20200803">2020-08-03</a><ul></ul></li><li><a href="#20200805">2020-08-05</a><ul></ul></li><li><a href="#20200816">2020-08-16</a><ul></ul></li><li><a href="#20200818">2020-08-18</a><ul></ul></li><li><a href="#20200824">2020-08-24</a><ul></ul></li><li><a href="#20200831">2020-08-31</a><ul></ul></li><li><a href="#20200902">2020-09-02</a><ul></ul></li><li><a href="#20200905">2020-09-05</a><ul></ul></li><li><a href="#20200908">2020-09-08</a><ul></ul></li><li><a href="#20200910">2020-09-10</a><ul></ul></li><li><a href="#20200916">2020-09-16</a><ul></ul></li><li><a href="#20200917">2020-09-17</a><ul></ul></li><li><a href="#20200920">2020-09-20</a><ul></ul></li><li><a href="#20200926">2020-09-26</a><ul></ul></li><li><a href="#20200928">2020-09-28</a><ul></ul></li><li><a href="#20201003">2020-10-03</a><ul></ul></li><li><a href="#20201005">2020-10-05</a><ul></ul></li><li><a href="#20201006">2020-10-06</a><ul></ul></li><li><a href="#20201013">2020-10-13</a><ul></ul></li><li><a href="#20201014">2020-10-14</a><ul></ul></li><li><a href="#20201019">2020-10-19</a><ul></ul></li><li><a href="#20201022">2020-10-22</a><ul></ul></li><li><a href="#20201026">2020-10-26</a><ul></ul></li><li><a href="#20201101">2020-11-01</a><ul></ul></li><li><a href="#20201103">2020-11-03</a><ul></ul></li><li><a href="#20201106">2020-11-06</a><ul></ul></li><li><a href="#20201110">2020-11-10</a><ul></ul></li><li><a href="#20201114">2020-11-14</a><ul></ul></li><li><a href="#20201117">2020-11-17</a><ul></ul></li><li><a href="#20201121">2020-11-21</a><ul></ul></li><li><a href="#20201123">2020-11-23</a><ul></ul></li><li><a href="#20201125">2020-11-25</a><ul></ul></li><li><a href="#20201129">2020-11-29</a><ul></ul></li><li><a href="#20201201">2020-12-01</a><ul></ul></li><li><a href="#20201204">2020-12-04</a><ul></ul></li><li><a href="#20201212">2020-12-12</a><ul></ul></li><li><a href="#20201214">2020-12-14</a><ul></ul></li><li><a href="#20201219">2020-12-19</a><ul></ul></li><li><a href="#20201221">2020-12-21</a><ul></ul></li><li><a href="#20201223">2020-12-23</a><ul></ul></li><li><a href="#20201221_1">2020-12-21</a><ul></ul></li><li><a href="#20201230">2020-12-30</a><ul></ul></li><li><a href="#20210101">2021-01-01</a><ul></ul></li><li><a href="#20210103">2021-01-03</a><ul></ul></li><li><a href="#20210106">2021-01-06</a><ul></ul></li><li><a href="#20210108">2021-01-08</a><ul></ul></li><li><a href="#20210111">2021-01-11</a><ul></ul></li><li><a href="#20210115">2021-01-15</a><ul></ul></li><li><a href="#20210118">2021-01-18</a><ul></ul></li><li><a href="#20210120">2021-01-20</a><ul></ul></li><li><a href="#20210122">2021-01-22</a><ul></ul></li><li><a href="#20210124">2021-01-24</a><ul></ul></li><li><a href="#20210126">2021-01-26</a><ul></ul></li><li><a href="#20210129">2021-01-29</a><ul></ul></li><li><a href="#20210201">2021-02-01</a><ul></ul></li><li><a href="#20210205">2021-02-05</a><ul></ul></li><li><a href="#20210207">2021-02-07</a><ul></ul></li><li><a href="#20210210">2021-02-10</a><ul></ul></li><li><a href="#20210213">2021-02-13</a><ul></ul></li><li><a href="#20210215">2021-02-15</a><ul></ul></li><li><a href="#20210219">2021-02-19</a><ul></ul></li><li><a href="#20210223">2021-02-23</a><ul></ul></li><li><a href="#20210225">2021-02-25</a><ul></ul></li><li><a href="#20210303">2021-03-03</a><ul></ul></li><li><a href="#20210305">2021-03-05</a><ul></ul></li><li><a href="#20210308">2021-03-08</a><ul></ul></li><li><a href="#20210311">2021-03-11</a><ul></ul></li><li><a href="#20210316">2021-03-16</a><ul></ul></li><li><a href="#20210317">2021-03-17</a><ul></ul></li><li><a href="#20210322">2021-03-22</a><ul></ul></li><li><a href="#20210329">2021-03-29</a><ul></ul></li><li><a href="#20210330">2021-03-30</a><ul></ul></li><li><a href="#20210404">2021-04-04</a><ul></ul></li><li><a href="#20210410">2021-04-10</a><ul></ul></li><li><a href="#20210415">2021-04-15</a><ul></ul></li><li><a href="#20210417">2021-04-17</a><ul></ul></li><li><a href="#20210421">2021-04-21</a><ul></ul></li><li><a href="#20210424">2021-04-24</a><ul></ul></li><li><a href="#20210513">2021-05-13</a><ul></ul></li><li><a href="#20210522">2021-05-22</a><ul></ul></li><li><a href="#20210524">2021-05-24</a><ul></ul></li><li><a href="#20210526">2021-05-26</a><ul></ul></li><li><a href="#20210528">2021-05-28</a><ul></ul></li><li><a href="#20210530">2021-05-30</a><ul></ul></li><li><a href="#20210601">2021-06-01</a><ul></ul></li><li><a href="#20210603">2021-06-03</a><ul></ul></li><li><a href="#20210610">2021-06-10</a><ul></ul></li><li><a href="#20210612">2021-06-12</a><ul></ul></li><li><a href="#20210614">2021-06-14</a><ul></ul></li><li><a href="#20210616">2021-06-16</a><ul></ul></li><li><a href="#20210619">2021-06-19</a><ul></ul></li><li><a href="#20210621">2021-06-21</a><ul></ul></li><li><a href="#20210624">2021-06-24</a><ul></ul></li><li><a href="#20210627">2021-06-27</a><ul></ul></li><li><a href="#20210702">2021-07-02</a><ul></ul></li><li><a href="#20210704">2021-07-04</a><ul></ul></li><li><a href="#20210706">2021-07-06</a><ul></ul></li><li><a href="#20210708">2021-07-08</a><ul></ul></li><li><a href="#20210713">2021-07-13</a><ul></ul></li><li><a href="#20210715">2021-07-15</a><ul></ul></li><li><a href="#20210717">2021-07-17</a><ul></ul></li><li><a href="#20210721">2021-07-21</a><ul></ul></li><li><a href="#20210724">2021-07-24</a><ul></ul></li><li><a href="#20210727">2021-07-27</a><ul></ul></li><li><a href="#20210731">2021-07-31</a><ul></ul></li><li><a href="#20210803">2021-08-03</a><ul></ul></li><li><a href="#20210822">2021-08-22</a><ul></ul></li><li><a href="#20210827">2021-08-27</a><ul></ul></li><li><a href="#20210829">2021-08-29</a><ul></ul></li><li><a href="#20210902">2021-09-02</a><ul></ul></li><li><a href="#20210905">2021-09-05</a><ul></ul></li><li><a href="#20210919">2021-09-19</a><ul></ul></li><li><a href="#20210920">2021-09-20</a><ul></ul></li><li><a 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href="#20221027T21330020221027T2235">2022-10-27T21:33:00-2022-10-27T22:35</a><ul></ul></li><li><a href="#20221030T20550020221030T2203">2022-10-30T20:55:00-2022-10-30T22:03</a><ul></ul></li><li><a href="#20221101T200020221101T2045">2022-11-01T20:00-2022-11-01T20:45</a><ul></ul></li><li><a href="#20221103T210020221103T2217">2022-11-03T21:00-2022-11-03T22:17</a><ul></ul></li><li><a href="#20221107T195920221107T2055">2022-11-07T19:59-2022-11-07T20:55</a><ul></ul></li><li><a href="#20221109T203520221109T2125">2022-11-09T20:35-2022-11-09T21:25</a><ul></ul></li><li><a href="#20221111T193520221111T2043">2022-11-11T19:35-2022-11-11T20:43</a><ul></ul></li><li><a href="#20221114T191720221114T2005">2022-11-14T19:17-2022-11-14T20:05</a><ul></ul></li><li><a href="#20221116T143020221116T1517">2022-11-16T14:30-2022-11-16T15:17</a><ul></ul></li><li><a href="#20221118T212520221118T2218">2022-11-18T21:25-2022-11-18T22:18</a><ul></ul></li><li><a href="#20221121T211320221121T2205">2022-11-21T21:13-2022-11-21T22:05</a><ul></ul></li><li><a href="#20221123T201020221123T2113">2022-11-23T20:10-2022-11-23T21:13</a><ul></ul></li><li><a href="#20221126T120020221126T1315">2022-11-26T12:00-2022-11-26T13:15</a><ul></ul></li><li><a href="#20221128T090020221128T1008">2022-11-28T09:00-2022-11-28T10:08</a><ul></ul></li><li><a href="#20221130T090420221128T1004">2022-11-30T09:04-2022-11-28T10:04</a><ul></ul></li><li><a href="#20221202T133020221202T1424">2022-12-02T13:30-2022-12-02T14:24</a><ul></ul></li><li><a href="#20221206T124020221206T1337">2022-12-06T12:40-2022-12-06T13:37</a><ul></ul></li><li><a href="#20221207T123620221207T1330">2022-12-07T12:36-2022-12-07T13:30</a><ul></ul></li><li><a href="#20221209T142520221209T1534">2022-12-09T14:25-2022-12-09T15:34</a><ul></ul></li><li><a href="#20221212T103020221212T1128">2022-12-12T10:30-2022-12-12T11:28</a><ul></ul></li><li><a href="#20221214T130020221214T1355">2022-12-14T13:00-2022-12-14T13:55</a><ul></ul></li><li><a href="#20221216T133520221216T1430">2022-12-16T13:35-2022-12-16T14:30</a><ul></ul></li><li><a href="#20221219T130020221219T1354">2022-12-19T13:00-2022-12-19T13:54</a><ul></ul></li><li><a href="#20230103T17450020230103T1856">2023-01-03T17:45:00-2023-01-03T18:56</a><ul></ul></li><li><a href="#20230105T135520230105T1515">2023-01-05T13:55-2023-01-05T15:15</a><ul></ul></li><li><a href="#20230107T100020230107T1109">2023-01-07T10:00-2023-01-07T11:09</a><ul></ul></li><li><a href="#20230109T18490020230109T200000">2023-01-09T18:49:00-2023-01-09T20:00:00</a><ul></ul></li><li><a href="#20230111T180320230111T1955">2023-01-11T18:03-2023-01-11T19:55</a><ul></ul></li><li><a href="#20230116T193920230116T2034">2023-01-16T19:39-2023-01-16T20:34</a><ul></ul></li><li><a href="#20230118T11440020230118T124000">2023-01-18T11:44:00-2023-01-18T12:40:00</a><ul></ul></li><li><a href="#20230123T190620230123T2003">2023-01-23T19:06-2023-01-23T20:03</a><ul></ul></li><li><a href="#20230125T195220230125T2047">2023-01-25T19:52-2023-01-25T20:47</a><ul></ul></li><li><a href="#20230127T19060020230127T200000">2023-01-27T19:06:00-2023-01-27T20:00:00</a><ul></ul></li><li><a href="#20230130T132420230130T1430">2023-01-30T13:24-2023-01-30T14:30</a><ul></ul></li><li><a href="#20230201T200020230201T2106">2023-02-01T20:00-2023-02-01T21:06</a><ul></ul></li><li><a href="#20230203T21120020230203T220000">2023-02-03T21:12:00-2023-02-03T22:00:00</a><ul></ul></li><li><a href="#20230206T140020230206T1530">2023-02-06T14:00-2023-02-06T15:30</a><ul></ul></li><li><a href="#20230208T200020230208T2106">2023-02-08T20:00-2023-02-08T21:06</a><ul></ul></li><li><a href="#20230210T20290020230210T211900">2023-02-10T20:29:00-2023-02-10T21:19:00</a><ul></ul></li><li><a href="#20230213T202320230213T2146">2023-02-13T20:23-2023-02-13T21:46</a><ul></ul></li><li><a href="#20230215T113420230215T1240">2023-02-15T11:34-2023-02-15T12:40</a><ul></ul></li><li><a href="#20230217T19350020230217T203000">2023-02-17T19:35:00-2023-02-17T20:30:00</a><ul></ul></li><li><a href="#20230220T210320230220T2210">2023-02-20T21:03-2023-02-20T22:10</a><ul></ul></li><li><a href="#20230222T212420230222T2221">2023-02-22T21:24-2023-02-22T22:21</a><ul></ul></li><li><a href="#20230224T19250020230224T202300">2023-02-24T19:25:00-2023-02-24T20:23:00</a><ul></ul></li><li><a href="#20230227T190020230227T2010">2023-02-27T19:00-2023-02-27T20:10</a><ul></ul></li><li><a href="#20230310T194220230310T2024">2023-03-10T19:42-2023-03-10T20:24</a><ul></ul></li><li><a href="#20230313T220020230313T2320">2023-03-13T22:00-2023-03-13T23:20</a><ul></ul></li><li><a href="#20230315T21010020230315T214900">2023-03-15T21:01:00-2023-03-15T21:49:00</a><ul></ul></li><li><a href="#20230318T223520230323T2320">2023-03-18T22:35-2023-03-23T23:20</a><ul></ul></li><li><a href="#20230319T194520230319T2053">2023-03-19T19:45-2023-03-19T20:53</a><ul></ul></li><li><a href="#20230322T20350020230322T214800">2023-03-22T20:35:00-2023-03-22T21:48:00</a><ul></ul></li><li><a href="#20230323T210020230323T2230">2023-03-23T21:00-2023-03-23T22:30</a><ul></ul></li><li><a href="#20230329T215420230329T2237">2023-03-29T21:54-2023-03-29T22:37</a><ul></ul></li><li><a href="#20230331T13010020230331T142000">2023-03-31T13:01:00-2023-03-31T14:20:00</a><ul></ul></li><li><a href="#20230403T210020230403T2230">2023-04-03T21:00-2023-04-03T22:30</a><ul></ul></li><li><a href="#20230405T155320230405T1702">2023-04-05T15:53-2023-04-05T17:02</a><ul></ul></li><li><a href="#20230407T17040020230407T182200">2023-04-07T17:04:00-2023-04-07T18:22:00</a><ul></ul></li><li><a href="#20230409T155320230409T1715">2023-04-09T15:53-2023-04-09T17:15</a><ul></ul></li><li><a href="#20230411T190020230411T2024">2023-04-11T19:00-2023-04-11T20:24</a><ul></ul></li><li><a href="#20230413T15430020230413T170700">2023-04-13T15:43:00-2023-04-13T17:07:00</a><ul></ul></li><li><a href="#20230415T180720230415T1903">2023-04-15T18:07-2023-04-15T19:03</a><ul></ul></li><li><a href="#20230417T213020230417T2227">2023-04-17T21:30-2023-04-17T22:27</a><ul></ul></li><li><a href="#20230424T212520230424T2235">2023-04-24T21:25-2023-04-24T22:35</a><ul></ul></li><li><a href="#20230426T204520230426T2141">2023-04-26T20:45-2023-04-26T21:41</a><ul></ul></li><li><a href="#20230428T16150020230428T171500">2023-04-28T16:15:00-2023-04-28T17:15:00</a><ul></ul></li><li><a href="#20230502T160920230502T1752">2023-05-02T16:09-2023-05-02T17:52</a><ul></ul></li><li><a href="#20230504T211020230504T2214">2023-05-04T21:10-2023-05-04T22:14</a><ul></ul></li><li><a href="#20230506T17340020230506T183200">2023-05-06T17:34:00-2023-05-06T18:32:00</a><ul></ul></li><li><a href="#20230508T211520230508T2212">2023-05-08T21:15-2023-05-08T22:12</a><ul></ul></li><li><a href="#20230510T202520230510T2130">2023-05-10T20:25-2023-05-10T21:30</a><ul></ul></li><li><a href="#20230513T180520230513T1855">2023-05-13T18:05-2023-05-13T18:55</a><ul></ul></li><li><a href="#20230515T21250020230515T224400">2023-05-15T21:25:00-2023-05-15T22:44:00</a><ul></ul></li><li><a href="#20230517T160320230517T1725">2023-05-17T16:03-2023-05-17T17:25</a><ul></ul></li><li><a href="#20230526T212820230526T2218">2023-05-26T21:28-2023-05-26T22:18</a><ul></ul></li><li><a href="#20230529T18400020230529T194900">2023-05-29T18:40:00-2023-05-29T19:49:00</a><ul></ul></li><li><a href="#20230615T190520230515T1935">2023-06-15T19:05-2023-05-15T19:35</a><ul></ul></li><li><a href="#20230622T190520230622T1940">2023-06-22T19:05-2023-06-22T19:40</a><ul></ul></li><li><a href="#20230711T200520230711T2050">2023-07-11T20:05-2023-07-11T20:50</a><ul></ul></li><li><a href="#20230718T191520230718T2000">2023-07-18T19:15-2023-07-18T20:00</a><ul></ul></li><li><a href="#20230725T190220230725T1947">2023-07-25T19:02-2023-07-25T19:47</a><ul></ul></li><li><a href="#20230808T191020230808T1935">2023-08-08T19:10-2023-08-08T19:35</a><ul></ul></li><li><a href="#20230816T192220230816T2012">2023-08-16T19:22-2023-08-16T20:12</a><ul></ul></li><li><a href="#20230901T190720230901T2005">2023-09-01T19:07-2023-09-01T20:05</a><ul></ul></li><li><a href="#20230912T194120230912T2036">2023-09-12T19:41-2023-09-12T20:36</a><ul></ul></li></ul></li></ul></div>
<h1 id="Exercise_Log"><a class="hanchor" href="#Exercise_Log">Exercise Log</a></h1>
<p>Some of the names in this list are ad-hoc, for example the "Γ lift"
is performed the following way:</p>
<ul>
<li>Hold one dumbbell in each hand</li>
<li>Standing straight, orthogonal to the floor</li>
<li>Bending ones upper body forward so that it's now parallel to the ground, arms hanging straight down</li>
<li>Lifting the dumbbells toward the shoulders, parallel to the legs</li>
</ul>
<h2 id="Template"><a class="hanchor" href="#Template">Template</a></h2>
<ul>
<li>60 7.5kg dumbbell shoulder presses</li>
<li>60 7.5kg dumbbell biceps curls</li>
<li>60 7.5kg dumbbell upright rows</li>
<li>60 7.5kg dumbbell Γ lifts</li>
<li>60 7.5kg dumbbell bench presses</li>
<li>10 5kg dumbbell behind shoulder lifts</li>
<li>30 7.5kg dumbbell scaptions</li>
<li>30 7.5kg dumbbell lateral lifts</li>
<li>10 5kg dumbbell behind shoulder lifts</li>
<li>20 pull-ups</li>
<li>60 push-ups</li>
<li>60 sit-ups</li>
<li>60 double leg lifts</li>
<li>20 burpees</li>
<li>60 walking lunges</li>
<li>100 froggers</li>
<li>5 minutes plank</li>
</ul>
<h2 id="Log"><a class="hanchor" href="#Log">Log</a></h2>
<h3 id="20200615"><a class="hanchor" href="#20200615">2020-06-15</a></h3>
<ul>
<li>50 push-ups</li>
<li>50 sit-ups</li>
<li>50 5kg dumbbell biceps curls</li>
<li>5 5kg dumbbell scaptions</li>
<li>5 5kg dumbbell shoulder presses</li>
<li>5 5kg dumbbell upright rows</li>
<li>12 burpees</li>
<li>20 double leg lifts</li>
<li>100 froggers</li>
</ul>
<h3 id="20200617"><a class="hanchor" href="#20200617">2020-06-17</a></h3>
<ul>
<li>50 push-ups</li>
<li>50 sit-ups</li>
<li>50 5kg dumbbell biceps curls</li>
<li>5 5kg dumbbell scaptions</li>
<li>20 5kg dumbbell shoulder presses</li>
<li>20 5kg dumbbell upright rows</li>
<li>50 double leg lifts</li>
<li>200 froggers</li>
</ul>
<h3 id="20200620"><a class="hanchor" href="#20200620">2020-06-20</a></h3>
<ul>
<li>50 push-ups</li>
<li>50 sit-ups</li>
<li>50 5kg dumbbell biceps curls</li>
<li>20 5kg dumbbell scaptions</li>
<li>10 5kg dumbbell shoulder presses</li>
<li>50 5kg dumbbell upright rows</li>
<li>10 5kg dumbbell bench presses</li>
<li>50 double leg lifts</li>
<li>200 froggers</li>
<li>1 minutes plank</li>
</ul>
<h3 id="20200623"><a class="hanchor" href="#20200623">2020-06-23</a></h3>
<ul>
<li>50 push-ups</li>
<li>50 sit-ups</li>
<li>50 5kg dumbbell biceps curls</li>
<li>25 5kg dumbbell shoulder presses</li>
<li>50 5kg dumbbell upright rows</li>
<li>50 5kg dumbbell bench presses</li>
<li>50 double leg lifts</li>
<li>100 froggers</li>
</ul>
<h3 id="20200626"><a class="hanchor" href="#20200626">2020-06-26</a></h3>
<ul>
<li>50 push-ups</li>
<li>50 sit-ups</li>
<li>50 5kg dumbbell biceps curls</li>
<li>25 5kg dumbbell shoulder presses</li>
<li>25 5kg dumbbell upright rows</li>
<li>25 5kg dumbbell bench presses</li>
<li>5 burpees</li>
<li>50 double leg lifts</li>
<li>100 froggers</li>
<li>1 minutes plank</li>
</ul>
<h3 id="20200629"><a class="hanchor" href="#20200629">2020-06-29</a></h3>
<ul>
<li>60 push-ups</li>
<li>60 sit-ups</li>
<li>60 5kg dumbbell biceps curls</li>
<li>5 5kg dumbbell scaptions</li>
<li>20 5kg dumbbell shoulder presses</li>
<li>40 5kg dumbbell upright rows</li>
<li>20 5kg dumbbell bench presses</li>
<li>10 burpees</li>
<li>40 double leg lifts</li>
<li>100 froggers</li>
</ul>
<h3 id="20200701"><a class="hanchor" href="#20200701">2020-07-01</a></h3>
<ul>
<li>50 push-ups</li>
<li>50 sit-ups</li>
<li>50 5kg dumbbell biceps curls</li>
<li>5 5kg dumbbell scaptions</li>
<li>20 5kg dumbbell shoulder presses</li>
<li>50 5kg dumbbell upright rows</li>
<li>50 5kg dumbbell bench presses</li>
<li>50 double leg lifts</li>
<li>100 froggers</li>
</ul>
<h3 id="20200704"><a class="hanchor" href="#20200704">2020-07-04</a></h3>
<ul>
<li>25 push-ups</li>
<li>50 sit-ups</li>
<li>25 5kg dumbbell biceps curls</li>
<li>25 5kg dumbbell shoulder presses</li>
<li>25 double leg lifts</li>
<li>100 froggers</li>
</ul>
<h3 id="20200706"><a class="hanchor" href="#20200706">2020-07-06</a></h3>
<ul>
<li>50 push-ups</li>
<li>50 sit-ups</li>
<li>50 5kg dumbbell biceps curls</li>
<li>5 5kg dumbbell scaptions</li>
<li>50 5kg dumbbell shoulder presses</li>
<li>50 5kg dumbbell upright rows</li>
<li>25 5kg dumbbell bench presses</li>
<li>50 double leg lifts</li>
<li>100 froggers</li>
</ul>
<h3 id="20200709"><a class="hanchor" href="#20200709">2020-07-09</a></h3>
<ul>
<li>50 push-ups</li>
<li>50 sit-ups</li>
<li>50 5kg dumbbell biceps curls</li>
<li>5 5kg dumbbell scaptions</li>
<li>25 5kg dumbbell shoulder presses</li>
<li>50 5kg dumbbell upright rows</li>
<li>25 5kg dumbbell bench presses</li>
<li>50 double leg lifts</li>
<li>100 froggers</li>
</ul>
<h3 id="20200713"><a class="hanchor" href="#20200713">2020-07-13</a></h3>
<ul>
<li>50 push-ups</li>
<li>50 sit-ups</li>
<li>50 5kg dumbbell biceps curls</li>
<li>5 5kg dumbbell scaptions</li>
<li>30 5kg dumbbell shoulder presses</li>
<li>50 5kg dumbbell upright rows</li>
<li>35 5kg dumbbell bench presses</li>
<li>10 burpees</li>
<li>50 double leg lifts</li>
<li>100 froggers</li>
<li>1 minutes plank</li>
</ul>
<h3 id="20200717"><a class="hanchor" href="#20200717">2020-07-17</a></h3>
<ul>
<li>50 push-ups</li>
<li>50 sit-ups</li>
<li>50 5kg dumbbell biceps curls</li>
<li>5 5kg dumbbell scaptions</li>
<li>50 5kg dumbbell shoulder presses</li>
<li>50 5kg dumbbell upright rows</li>
<li>50 5kg dumbbell bench presses</li>
<li>20 burpees</li>
<li>50 double leg lifts</li>
<li>100 froggers</li>
</ul>
<h3 id="20200722"><a class="hanchor" href="#20200722">2020-07-22</a></h3>
<ul>
<li>50 push-ups</li>
<li>50 sit-ups</li>
<li>50 5kg dumbbell biceps curls</li>
<li>50 5kg dumbbell shoulder presses</li>
<li>50 5kg dumbbell upright rows</li>
<li>50 5kg dumbbell bench presses</li>
<li>50 double leg lifts</li>
</ul>
<h3 id="20200723"><a class="hanchor" href="#20200723">2020-07-23</a></h3>
<ul>
<li>50 push-ups</li>
<li>50 sit-ups</li>
<li>50 5kg dumbbell biceps curls</li>
<li>5 5kg dumbbell scaptions</li>
<li>25 5kg dumbbell shoulder presses</li>
<li>50 double leg lifts</li>
<li>100 froggers</li>
<li>1 minutes plank</li>
</ul>
<h3 id="20200725"><a class="hanchor" href="#20200725">2020-07-25</a></h3>
<ul>
<li>30 minutes jogging</li>
</ul>
<h3 id="20200728"><a class="hanchor" href="#20200728">2020-07-28</a></h3>
<ul>
<li>50 push-ups</li>
<li>50 sit-ups</li>
<li>50 5kg dumbbell biceps curls</li>
<li>5 5kg dumbbell scaptions</li>
<li>50 5kg dumbbell shoulder presses</li>
<li>50 5kg dumbbell upright rows</li>
<li>50 5kg dumbbell bench presses</li>
<li>20 burpees</li>
<li>50 double leg lifts</li>
<li>100 froggers</li>
<li>1 minutes plank</li>
</ul>
<h3 id="20200731"><a class="hanchor" href="#20200731">2020-07-31</a></h3>
<ul>
<li>30 minutes jogging</li>
</ul>
<h3 id="20200803"><a class="hanchor" href="#20200803">2020-08-03</a></h3>
<ul>
<li>50 push-ups</li>
<li>50 sit-ups</li>
<li>50 5kg dumbbell biceps curls</li>
<li>5 5kg dumbbell scaptions</li>
<li>50 5kg dumbbell shoulder presses</li>
<li>50 5kg dumbbell upright rows</li>
<li>50 5kg dumbbell bench presses</li>
<li>20 burpees</li>
<li>50 double leg lifts</li>
<li>100 froggers</li>
<li>1 minutes plank</li>
</ul>
<h3 id="20200805"><a class="hanchor" href="#20200805">2020-08-05</a></h3>
<ul>
<li>30 minutes jogging</li>
</ul>
<h3 id="20200816"><a class="hanchor" href="#20200816">2020-08-16</a></h3>
<ul>
<li>50 push-ups</li>
<li>50 sit-ups</li>
<li>50 5kg dumbbell biceps curls</li>
<li>5 5kg dumbbell scaptions</li>
<li>35 5kg dumbbell shoulder presses</li>
<li>50 5kg dumbbell upright rows</li>
<li>25 5kg dumbbell bench presses</li>
<li>10 burpees</li>
<li>50 double leg lifts</li>
<li>100 froggers</li>
</ul>
<h3 id="20200818"><a class="hanchor" href="#20200818">2020-08-18</a></h3>
<ul>
<li>30 minutes jogging</li>
</ul>
<h3 id="20200824"><a class="hanchor" href="#20200824">2020-08-24</a></h3>
<ul>
<li>30 minutes jogging</li>
</ul>
<h3 id="20200831"><a class="hanchor" href="#20200831">2020-08-31</a></h3>
<ul>
<li>50 push-ups</li>
<li>50 sit-ups</li>
<li>50 5kg dumbbell biceps curls</li>
<li>5 5kg dumbbell scaptions</li>
<li>50 5kg dumbbell shoulder presses</li>
<li>50 5kg dumbbell upright rows</li>
<li>25 5kg dumbbell bench presses</li>
<li>15 burpees</li>
<li>50 double leg lifts</li>
<li>100 froggers</li>
<li>2 minutes plank</li>
</ul>
<h3 id="20200902"><a class="hanchor" href="#20200902">2020-09-02</a></h3>
<ul>
<li>30 minutes jogging</li>
</ul>
<h3 id="20200905"><a class="hanchor" href="#20200905">2020-09-05</a></h3>
<ul>
<li>50 push-ups</li>
<li>50 sit-ups</li>
<li>50 5kg dumbbell biceps curls</li>
<li>10 5kg dumbbell scaptions</li>
<li>25 5kg dumbbell shoulder presses</li>
<li>50 5kg dumbbell upright rows</li>
<li>25 5kg dumbbell bench presses</li>
<li>20 burpees</li>
<li>50 double leg lifts</li>
<li>100 froggers</li>
<li>1 minutes plank</li>
</ul>
<h3 id="20200908"><a class="hanchor" href="#20200908">2020-09-08</a></h3>
<ul>
<li>30 minutes jogging</li>
</ul>
<h3 id="20200910"><a class="hanchor" href="#20200910">2020-09-10</a></h3>
<ul>
<li>50 push-ups</li>
<li>50 sit-ups</li>
<li>50 5kg dumbbell biceps curls</li>
<li>5 5kg dumbbell scaptions</li>
<li>25 5kg dumbbell shoulder presses</li>
<li>50 5kg dumbbell upright rows</li>
<li>50 5kg dumbbell bench presses</li>
<li>20 burpees</li>
<li>50 double leg lifts</li>
<li>100 froggers</li>
<li>1 minutes plank</li>
</ul>
<h3 id="20200916"><a class="hanchor" href="#20200916">2020-09-16</a></h3>
<ul>
<li>50 push-ups</li>
<li>50 sit-ups</li>
<li>50 5kg dumbbell biceps curls</li>
<li>10 5kg dumbbell scaptions</li>
<li>50 5kg dumbbell shoulder presses</li>
<li>50 5kg dumbbell upright rows</li>
<li>50 5kg dumbbell bench presses</li>
<li>20 burpees</li>
<li>50 double leg lifts</li>
<li>100 froggers</li>
<li>2 minutes plank</li>
</ul>
<h3 id="20200917"><a class="hanchor" href="#20200917">2020-09-17</a></h3>
<ul>
<li>30 minutes jogging</li>
</ul>
<h3 id="20200920"><a class="hanchor" href="#20200920">2020-09-20</a></h3>
<ul>
<li>50 push-ups</li>
<li>50 sit-ups</li>
<li>50 5kg dumbbell biceps curls</li>
<li>5 5kg dumbbell scaptions</li>
<li>25 5kg dumbbell shoulder presses</li>
<li>50 5kg dumbbell upright rows</li>
<li>50 5kg dumbbell bench presses</li>
<li>50 double leg lifts</li>
<li>100 froggers</li>
</ul>
<h3 id="20200926"><a class="hanchor" href="#20200926">2020-09-26</a></h3>
<ul>
<li>30 minutes jogging</li>
</ul>
<h3 id="20200928"><a class="hanchor" href="#20200928">2020-09-28</a></h3>
<ul>
<li>50 push-ups</li>
<li>50 sit-ups</li>
<li>50 5kg dumbbell biceps curls</li>
<li>50 5kg dumbbell shoulder presses</li>
<li>50 5kg dumbbell upright rows</li>
<li>50 5kg dumbbell bench presses</li>
<li>20 burpees</li>
<li>50 double leg lifts</li>
<li>100 froggers</li>
<li>1 minutes plank</li>
</ul>
<h3 id="20201003"><a class="hanchor" href="#20201003">2020-10-03</a></h3>
<ul>
<li>30 minutes jogging</li>
</ul>
<h3 id="20201005"><a class="hanchor" href="#20201005">2020-10-05</a></h3>
<ul>
<li>30 minutes jogging</li>
</ul>
<h3 id="20201006"><a class="hanchor" href="#20201006">2020-10-06</a></h3>
<ul>
<li>50 push-ups</li>
<li>50 sit-ups</li>
<li>50 5kg dumbbell biceps curls</li>
<li>10 5kg dumbbell scaptions</li>
<li>50 5kg dumbbell shoulder presses</li>
<li>50 5kg dumbbell upright rows</li>
<li>50 5kg dumbbell bench presses</li>
<li>10 burpees</li>
<li>50 double leg lifts</li>
<li>100 froggers</li>
<li>2 minutes plank</li>
</ul>
<h3 id="20201013"><a class="hanchor" href="#20201013">2020-10-13</a></h3>
<ul>
<li>50 push-ups</li>
<li>100 sit-ups</li>
<li>50 5kg dumbbell biceps curls</li>
<li>10 5kg dumbbell scaptions</li>
<li>50 5kg dumbbell shoulder presses</li>
<li>50 5kg dumbbell upright rows</li>
<li>50 5kg dumbbell bench presses</li>
<li>20 burpees</li>
<li>50 double leg lifts</li>
<li>100 froggers</li>
<li>3 minutes plank</li>
</ul>
<h3 id="20201014"><a class="hanchor" href="#20201014">2020-10-14</a></h3>
<ul>
<li>30 minutes jogging</li>
</ul>
<h3 id="20201019"><a class="hanchor" href="#20201019">2020-10-19</a></h3>
<ul>
<li>50 push-ups</li>
<li>100 sit-ups</li>
<li>50 5kg dumbbell biceps curls</li>
<li>15 5kg dumbbell scaptions</li>
<li>50 5kg dumbbell shoulder presses</li>
<li>50 5kg dumbbell upright rows</li>
<li>50 5kg dumbbell bench presses</li>
<li>10 burpees</li>
<li>50 double leg lifts</li>
<li>100 froggers</li>
</ul>
<h3 id="20201022"><a class="hanchor" href="#20201022">2020-10-22</a></h3>
<ul>
<li>50 push-ups</li>
<li>80 sit-ups</li>
<li>50 5kg dumbbell biceps curls</li>
<li>10 5kg dumbbell scaptions</li>
<li>25 5kg dumbbell shoulder presses</li>
<li>50 5kg dumbbell upright rows</li>
<li>50 5kg dumbbell bench presses</li>
<li>10 burpees</li>
<li>50 double leg lifts</li>
<li>100 froggers</li>
<li>2 minutes plank</li>
</ul>
<h3 id="20201026"><a class="hanchor" href="#20201026">2020-10-26</a></h3>
<ul>
<li>60 push-ups</li>
<li>80 sit-ups</li>
<li>60 5kg dumbbell biceps curls</li>
<li>15 5kg dumbbell scaptions</li>
<li>30 5kg dumbbell shoulder presses</li>
<li>60 5kg dumbbell upright rows</li>
<li>60 5kg dumbbell bench presses</li>
<li>20 burpees</li>
<li>80 double leg lifts</li>
<li>100 froggers</li>
<li>1.5 minutes plank</li>
</ul>
<h3 id="20201101"><a class="hanchor" href="#20201101">2020-11-01</a></h3>
<ul>
<li>60 push-ups</li>
<li>80 sit-ups</li>
<li>60 5kg dumbbell biceps curls</li>
<li>10 5kg dumbbell scaptions</li>
<li>50 5kg dumbbell shoulder presses</li>
<li>60 5kg dumbbell upright rows</li>
<li>60 5kg dumbbell bench presses</li>
<li>10 burpees</li>
<li>50 double leg lifts</li>
<li>100 froggers</li>
<li>1 minutes plank</li>
</ul>
<h3 id="20201103"><a class="hanchor" href="#20201103">2020-11-03</a></h3>
<ul>
<li>30 minutes jogging</li>
</ul>
<h3 id="20201106"><a class="hanchor" href="#20201106">2020-11-06</a></h3>
<ul>
<li>50 push-ups</li>
<li>50 sit-ups</li>
<li>50 5kg dumbbell biceps curls</li>
<li>20 5kg dumbbell scaptions</li>
<li>50 5kg dumbbell shoulder presses</li>
<li>50 5kg dumbbell upright rows</li>
<li>50 5kg dumbbell bench presses</li>
<li>20 burpees</li>
<li>50 double leg lifts</li>
<li>100 froggers</li>
</ul>
<h3 id="20201110"><a class="hanchor" href="#20201110">2020-11-10</a></h3>
<ul>
<li>30 minutes jogging</li>
</ul>
<h3 id="20201114"><a class="hanchor" href="#20201114">2020-11-14</a></h3>
<ul>
<li>60 push-ups</li>
<li>60 sit-ups</li>
<li>60 5kg dumbbell biceps curls</li>
<li>10 5kg dumbbell scaptions</li>
<li>60 5kg dumbbell shoulder presses</li>
<li>60 5kg dumbbell upright rows</li>
<li>60 5kg dumbbell bench presses</li>
<li>10 burpees</li>
<li>60 double leg lifts</li>
<li>100 froggers</li>
<li>1 minutes plank</li>
</ul>
<h3 id="20201117"><a class="hanchor" href="#20201117">2020-11-17</a></h3>
<ul>
<li>30 minutes jogging</li>
</ul>
<h3 id="20201121"><a class="hanchor" href="#20201121">2020-11-21</a></h3>
<ul>
<li>50 push-ups</li>
<li>50 sit-ups</li>
<li>50 5kg dumbbell biceps curls</li>
<li>10 5kg dumbbell scaptions</li>
<li>50 5kg dumbbell shoulder presses</li>
<li>50 5kg dumbbell upright rows</li>
<li>50 5kg dumbbell bench presses</li>
<li>20 burpees</li>
<li>20 double leg lifts</li>
<li>100 froggers</li>
</ul>
<h3 id="20201123"><a class="hanchor" href="#20201123">2020-11-23</a></h3>
<ul>
<li>30 minutes jogging</li>
</ul>
<h3 id="20201125"><a class="hanchor" href="#20201125">2020-11-25</a></h3>
<ul>
<li>60 push-ups</li>
<li>60 sit-ups</li>
<li>60 5kg dumbbell biceps curls</li>
<li>20 5kg dumbbell scaptions</li>
<li>60 5kg dumbbell shoulder presses</li>
<li>60 5kg dumbbell upright rows</li>
<li>60 5kg dumbbell bench presses</li>
<li>20 5kg dumbbell lateral lifts</li>
<li>20 burpees</li>
<li>60 double leg lifts</li>
<li>100 froggers</li>
</ul>
<h3 id="20201129"><a class="hanchor" href="#20201129">2020-11-29</a></h3>
<ul>
<li>60 push-ups</li>
<li>60 sit-ups</li>
<li>60 5kg dumbbell biceps curls</li>
<li>20 5kg dumbbell scaptions</li>
<li>60 5kg dumbbell shoulder presses</li>
<li>60 5kg dumbbell upright rows</li>
<li>60 5kg dumbbell bench presses</li>
<li>20 5kg dumbbell lateral lifts</li>
<li>10 burpees</li>
<li>60 double leg lifts</li>
<li>100 froggers</li>
<li>1 minutes plank</li>
</ul>
<h3 id="20201201"><a class="hanchor" href="#20201201">2020-12-01</a></h3>
<ul>
<li>30 minutes jogging</li>
</ul>
<h3 id="20201204"><a class="hanchor" href="#20201204">2020-12-04</a></h3>
<ul>
<li>60 push-ups</li>
<li>60 sit-ups</li>
<li>60 5kg dumbbell biceps curls</li>
<li>20 5kg dumbbell scaptions</li>
<li>60 5kg dumbbell shoulder presses</li>
<li>60 5kg dumbbell upright rows</li>
<li>60 5kg dumbbell bench presses</li>
<li>20 5kg dumbbell lateral lifts</li>
<li>20 burpees</li>
<li>60 double leg lifts</li>
<li>100 froggers</li>
<li>1 minutes plank</li>
</ul>
<h3 id="20201212"><a class="hanchor" href="#20201212">2020-12-12</a></h3>
<ul>
<li>60 5kg dumbbell biceps curls</li>
<li>60 5kg dumbbell shoulder presses</li>
<li>60 5kg dumbbell upright rows</li>
<li>60 5kg dumbbell bench presses</li>
<li>20 5kg dumbbell scaptions</li>
<li>20 5kg dumbbell lateral lifts</li>
<li>60 push-ups</li>
<li>100 sit-ups</li>
<li>60 double leg lifts</li>
<li>100 froggers</li>
<li>2 minutes plank</li>
</ul>
<h3 id="20201214"><a class="hanchor" href="#20201214">2020-12-14</a></h3>
<ul>
<li>30 minutes jogging</li>
</ul>
<h3 id="20201219"><a class="hanchor" href="#20201219">2020-12-19</a></h3>
<ul>
<li>60 5kg dumbbell biceps curls</li>
<li>60 5kg dumbbell shoulder presses</li>
<li>60 5kg dumbbell upright rows</li>
<li>60 5kg dumbbell bench presses</li>
<li>20 5kg dumbbell scaptions</li>
<li>20 5kg dumbbell lateral lifts</li>
<li>60 push-ups</li>
<li>100 sit-ups</li>
<li>60 double leg lifts</li>
<li>20 burpees</li>
<li>100 froggers</li>
<li>1 minutes plank</li>
</ul>
<h3 id="20201221"><a class="hanchor" href="#20201221">2020-12-21</a></h3>
<ul>
<li>45 minutes jogging</li>
</ul>
<h3 id="20201223"><a class="hanchor" href="#20201223">2020-12-23</a></h3>
<ul>
<li>60 5kg dumbbell biceps curls</li>
<li>60 5kg dumbbell shoulder presses</li>
<li>60 5kg dumbbell upright rows</li>
<li>60 5kg dumbbell bench presses</li>
<li>20 5kg dumbbell scaptions</li>
<li>20 5kg dumbbell lateral lifts</li>
<li>60 push-ups</li>
<li>60 sit-ups</li>
<li>60 double leg lifts</li>
<li>20 burpees</li>
<li>100 froggers</li>
<li>5 minutes plank</li>
</ul>
<h3 id="20201221_1"><a class="hanchor" href="#20201221_1">2020-12-21</a></h3>
<ul>
<li>30 minutes jogging</li>
</ul>
<h3 id="20201230"><a class="hanchor" href="#20201230">2020-12-30</a></h3>
<ul>
<li>30 minutes jogging</li>
</ul>
<h3 id="20210101"><a class="hanchor" href="#20210101">2021-01-01</a></h3>
<p>Trying the <a href="https://old.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine">/r/bodyweightfitness recommended
routine</a>.</p>
<ul>
<li>10 stick dislocates</li>
<li>10 squate sky reaches both sides</li>
<li>10 finger pulses</li>
<li>10 palm pulses</li>
<li>10 side-to-side palm rotations</li>
<li>10 front-facing elbow rotations</li>
<li>10 side-to-side wrist stretches</li>
<li>10 times rear facing wrist stretch - palms down</li>
<li>10 times rear facing wrist stretch - palms up</li>
<li>10 front-facing elbow rotations - palms up</li>
<li>10 forward-facing wrist stretch</li>
<li>30s dead bug starting position</li>
<li>30s deadbug alternating limb drill both sides</li>
<li>30s deadbug only legs hollow</li>
<li>30s deadbug only arms hollow</li>
<li>30s deadbug completely hollow</li>
<li>3x8 squats</li>
<li>2x1m parallel bar support hold</li>
<li>3x8 single leg deadlift</li>
<li>3x8 vertical rows</li>
<li>3x8 push-ups</li>
<li>1x30s stretched arm plank</li>
<li>1x30s kopenhagen plank</li>
</ul>
<h3 id="20210103"><a class="hanchor" href="#20210103">2021-01-03</a></h3>
<ul>
<li>60 5kg dumbbell biceps curls</li>
<li>60 5kg dumbbell shoulder presses</li>
<li>60 5kg dumbbell upright rows</li>
<li>60 5kg dumbbell bench presses</li>
<li>20 5kg dumbbell scaptions</li>
<li>20 5kg dumbbell lateral lifts</li>
<li>60 push-ups</li>
<li>60 sit-ups</li>
<li>60 double leg lifts</li>
<li>20 burpees</li>
<li>100 froggers</li>
<li>20 vertical rows</li>
<li>20 walking lunges</li>
</ul>
<h3 id="20210106"><a class="hanchor" href="#20210106">2021-01-06</a></h3>
<ul>
<li>30 minutes jogging</li>
</ul>
<h3 id="20210108"><a class="hanchor" href="#20210108">2021-01-08</a></h3>
<ul>
<li>60 5kg dumbbell biceps curls</li>
<li>60 5kg dumbbell shoulder presses</li>
<li>60 5kg dumbbell upright rows</li>
<li>60 5kg dumbbell bench presses</li>
<li>20 5kg dumbbell scaptions</li>
<li>20 5kg dumbbell lateral lifts</li>
<li>60 push-ups</li>
<li>60 sit-ups</li>
<li>60 double leg lifts</li>
<li>20 burpees</li>
<li>100 froggers</li>
<li>20 vertical rows</li>
<li>20 walking lunges</li>
</ul>
<h3 id="20210111"><a class="hanchor" href="#20210111">2021-01-11</a></h3>
<ul>
<li>30 minutes jogging</li>
</ul>
<h3 id="20210115"><a class="hanchor" href="#20210115">2021-01-15</a></h3>
<ul>
<li>60 5kg dumbbell biceps curls</li>
<li>60 5kg dumbbell shoulder presses</li>
<li>60 5kg dumbbell upright rows</li>
<li>60 5kg dumbbell bench presses</li>
<li>20 5kg dumbbell scaptions</li>
<li>20 5kg dumbbell lateral lifts</li>
<li>60 push-ups</li>
<li>60 sit-ups</li>
<li>60 double leg lifts</li>
<li>10 burpees</li>
<li>20 vertical rows</li>
<li>20 walking lunges</li>
<li>100 froggers</li>
<li>2 minutes plank</li>
</ul>
<h3 id="20210118"><a class="hanchor" href="#20210118">2021-01-18</a></h3>
<ul>
<li>30 minutes jogging</li>
</ul>
<h3 id="20210120"><a class="hanchor" href="#20210120">2021-01-20</a></h3>
<ul>
<li>60 5kg dumbbell biceps curls</li>
<li>60 5kg dumbbell shoulder presses</li>
<li>60 5kg dumbbell upright rows</li>
<li>60 5kg dumbbell bench presses</li>
<li>20 5kg dumbbell scaptions</li>
<li>20 5kg dumbbell lateral lifts</li>
<li>60 push-ups</li>
<li>60 sit-ups</li>
<li>60 double leg lifts</li>
<li>10 burpees</li>
<li>10 vertical rows</li>
<li>20 walking lunges</li>
<li>100 froggers</li>
<li>1 minutes plank</li>
</ul>
<h3 id="20210122"><a class="hanchor" href="#20210122">2021-01-22</a></h3>
<ul>
<li>32 minutes jogging</li>
</ul>
<h3 id="20210124"><a class="hanchor" href="#20210124">2021-01-24</a></h3>
<ul>
<li>100 froggers</li>
<li>50 burpees</li>
</ul>
<h3 id="20210126"><a class="hanchor" href="#20210126">2021-01-26</a></h3>
<ul>
<li>60 5kg dumbbell biceps curls</li>
<li>30 5kg dumbbell shoulder presses</li>
<li>60 5kg dumbbell upright rows</li>
<li>60 5kg dumbbell bench presses</li>
<li>20 5kg dumbbell scaptions</li>
<li>10 5kg dumbbell lateral lifts</li>
<li>20 5kg dumbbell Γ lifts</li>
<li>60 push-ups</li>
<li>60 sit-ups</li>
<li>60 double leg lifts</li>
<li>20 walking lunges</li>
<li>100 froggers</li>
<li>2 minutes plank</li>
</ul>
<h3 id="20210129"><a class="hanchor" href="#20210129">2021-01-29</a></h3>
<ul>
<li>60 5kg dumbbell shoulder presses</li>
<li>60 burpees</li>
<li>100 froggers</li>
</ul>
<h3 id="20210201"><a class="hanchor" href="#20210201">2021-02-01</a></h3>
<ul>
<li>30 minutes jogging</li>
</ul>
<h3 id="20210205"><a class="hanchor" href="#20210205">2021-02-05</a></h3>
<ul>
<li>60 5kg dumbbell biceps curls</li>
<li>60 5kg dumbbell shoulder presses</li>
<li>60 5kg dumbbell upright rows</li>
<li>60 5kg dumbbell bench presses</li>
<li>20 5kg dumbbell scaptions</li>
<li>20 5kg dumbbell lateral lifts</li>
<li>40 5kg dumbbell Γ lifts</li>
<li>60 push-ups</li>
<li>60 sit-ups</li>
<li>60 double leg lifts</li>
<li>40 walking lunges</li>
<li>20 burpees</li>
<li>100 froggers</li>
<li>1 minutes plank</li>
</ul>
<h3 id="20210207"><a class="hanchor" href="#20210207">2021-02-07</a></h3>
<ul>
<li>30 minutes jogging</li>
</ul>
<h3 id="20210210"><a class="hanchor" href="#20210210">2021-02-10</a></h3>
<ul>
<li>40 7.5kg dumbbell biceps curls</li>
<li>40 7.5kg dumbbell shoulder presses</li>
<li>40 7.5kg dumbbell upright rows</li>
<li>40 7.5kg dumbbell bench presses</li>
<li>40 7.5kg dumbbell Γ lifts</li>
<li>10 7.5kg dumbbell scaptions</li>
<li>10 7.5kg dumbbell lateral lifts</li>
<li>60 push-ups</li>
<li>60 sit-ups</li>
<li>30 double leg lifts</li>
<li>60 walking lunges</li>
<li>20 burpees</li>
<li>100 froggers</li>
<li>2 minutes plank</li>
</ul>
<h3 id="20210213"><a class="hanchor" href="#20210213">2021-02-13</a></h3>
<ul>
<li>40 7.5kg dumbbell biceps curls</li>
<li>40 7.5kg dumbbell shoulder presses</li>
<li>40 7.5kg dumbbell upright rows</li>
<li>40 7.5kg dumbbell bench presses</li>
<li>50 7.5kg dumbbell Γ lifts</li>
<li>20 7.5kg dumbbell scaptions</li>
<li>20 7.5kg dumbbell lateral lifts</li>
<li>60 push-ups</li>
<li>80 sit-ups</li>
<li>60 double leg lifts</li>
<li>40 walking lunges</li>
<li>100 froggers</li>
<li>2 minutes plank</li>
</ul>
<h3 id="20210215"><a class="hanchor" href="#20210215">2021-02-15</a></h3>
<ul>
<li>30 minutes jogging</li>
</ul>
<h3 id="20210219"><a class="hanchor" href="#20210219">2021-02-19</a></h3>
<ul>
<li>60 7.5kg dumbbell biceps curls</li>
<li>60 7.5kg dumbbell shoulder presses</li>
<li>70 7.5kg dumbbell upright rows</li>
<li>60 7.5kg dumbbell bench presses</li>
<li>40 7.5kg dumbbell Γ lifts</li>
<li>20 7.5kg dumbbell scaptions</li>
<li>15 7.5kg dumbbell lateral lifts</li>
<li>60 push-ups</li>
<li>60 sit-ups</li>
<li>60 double leg lifts</li>
<li>40 walking lunges</li>
<li>20 burpees</li>
<li>100 froggers</li>
<li>2 minutes plank</li>
</ul>
<h3 id="20210223"><a class="hanchor" href="#20210223">2021-02-23</a></h3>
<ul>
<li>41 minutes jogging</li>
</ul>
<h3 id="20210225"><a class="hanchor" href="#20210225">2021-02-25</a></h3>
<ul>
<li>60 7.5kg dumbbell biceps curls</li>
<li>60 7.5kg dumbbell shoulder presses</li>
<li>60 7.5kg dumbbell upright rows</li>
<li>60 7.5kg dumbbell bench presses</li>
<li>60 7.5kg dumbbell Γ lifts</li>
<li>20 7.5kg dumbbell scaptions</li>
<li>20 7.5kg dumbbell lateral lifts</li>
<li>60 push-ups</li>
<li>60 sit-ups</li>
<li>60 double leg lifts</li>
<li>20 burpees</li>
<li>20 walking lunges</li>
<li>100 froggers</li>
<li>2 minutes plank</li>
</ul>
<h3 id="20210303"><a class="hanchor" href="#20210303">2021-03-03</a></h3>
<ul>
<li>60 7.5kg dumbbell biceps curls</li>
<li>60 7.5kg dumbbell shoulder presses</li>
<li>60 7.5kg dumbbell upright rows</li>
<li>60 7.5kg dumbbell bench presses</li>
<li>60 7.5kg dumbbell Γ lifts</li>
<li>20 7.5kg dumbbell scaptions</li>
<li>20 7.5kg dumbbell lateral lifts</li>
<li>60 push-ups</li>
<li>60 sit-ups</li>
<li>60 double leg lifts</li>
<li>20 burpees</li>
<li>50 walking lunges</li>
<li>100 froggers</li>
<li>2 minutes plank</li>
</ul>
<h3 id="20210305"><a class="hanchor" href="#20210305">2021-03-05</a></h3>
<ul>
<li>30 minutes jogging</li>
</ul>
<h3 id="20210308"><a class="hanchor" href="#20210308">2021-03-08</a></h3>
<ul>
<li>42 minutes jogging</li>
</ul>
<h3 id="20210311"><a class="hanchor" href="#20210311">2021-03-11</a></h3>
<ul>
<li>60 7.5kg dumbbell biceps curls</li>
<li>60 7.5kg dumbbell shoulder presses</li>
<li>60 7.5kg dumbbell upright rows</li>
<li>60 7.5kg dumbbell bench presses</li>
<li>60 7.5kg dumbbell Γ lifts</li>
<li>10 7.5kg dumbbell scaptions</li>
<li>10 7.5kg dumbbell lateral lifts</li>
<li>60 push-ups</li>
<li>60 sit-ups</li>
<li>60 double leg lifts</li>
<li>20 burpees</li>
<li>60 walking lunges</li>
<li>100 froggers</li>
<li>2 minutes plank</li>
</ul>
<h3 id="20210316"><a class="hanchor" href="#20210316">2021-03-16</a></h3>
<ul>
<li>30 7.5kg dumbbell biceps curls</li>
<li>30 7.5kg dumbbell shoulder presses</li>
<li>30 7.5kg dumbbell upright rows</li>
<li>30 7.5kg dumbbell bench presses</li>
<li>30 7.5kg dumbbell Γ lifts</li>
<li>10 7.5kg dumbbell scaptions</li>
<li>10 7.5kg dumbbell lateral lifts</li>
<li>30 push-ups</li>
<li>30 sit-ups</li>
<li>30 double leg lifts</li>
<li>30 walking lunges</li>
<li>100 froggers</li>
<li>1 minutes plank</li>
</ul>
<h3 id="20210317"><a class="hanchor" href="#20210317">2021-03-17</a></h3>
<ul>
<li>30 7.5kg dumbbell biceps curls</li>
<li>30 7.5kg dumbbell shoulder presses</li>
<li>30 7.5kg dumbbell upright rows</li>
<li>30 7.5kg dumbbell bench presses</li>
<li>30 7.5kg dumbbell Γ lifts</li>
<li>10 7.5kg dumbbell scaptions</li>
<li>10 7.5kg dumbbell lateral lifts</li>
<li>30 push-ups</li>
<li>30 sit-ups</li>
<li>30 double leg lifts</li>
<li>10 burpees</li>
<li>30 walking lunges</li>
<li>100 froggers</li>
<li>1 minutes plank</li>
</ul>
<h3 id="20210322"><a class="hanchor" href="#20210322">2021-03-22</a></h3>
<ul>
<li>60 7.5kg dumbbell biceps curls</li>
<li>60 7.5kg dumbbell shoulder presses</li>
<li>60 7.5kg dumbbell upright rows</li>
<li>60 7.5kg dumbbell bench presses</li>
<li>60 7.5kg dumbbell Γ lifts</li>
<li>20 7.5kg dumbbell scaptions</li>
<li>20 7.5kg dumbbell lateral lifts</li>
<li>60 push-ups</li>
<li>60 sit-ups</li>
<li>60 double leg lifts</li>
<li>20 burpees</li>
<li>60 walking lunges</li>
<li>100 froggers</li>
<li>2 minutes plank</li>
</ul>
<h3 id="20210329"><a class="hanchor" href="#20210329">2021-03-29</a></h3>
<ul>
<li>60 7.5kg dumbbell biceps curls</li>
<li>60 7.5kg dumbbell shoulder presses</li>
<li>60 7.5kg dumbbell upright rows</li>
<li>60 7.5kg dumbbell bench presses</li>
<li>60 7.5kg dumbbell Γ lifts</li>
<li>20 7.5kg dumbbell scaptions</li>
<li>20 7.5kg dumbbell lateral lifts</li>
<li>60 push-ups</li>
<li>60 sit-ups</li>
<li>60 double leg lifts</li>
<li>20 burpees</li>
<li>50 walking lunges</li>
<li>100 froggers</li>
<li>2 minutes plank</li>
</ul>
<h3 id="20210330"><a class="hanchor" href="#20210330">2021-03-30</a></h3>