MCO Wellness Challenge

I have always relied on gym equipments on a daily basis, and have been looking for alternative workout options since the MCO (lockdown).

2 days in, I found a whole new world that equipments are not the essentials to achieve our workout goals.

Hope you’ll keep staying home and being active at the same time, we are all in this together.

Sharing my daily trials and resources here.

P.S I hurt my toes so it’s all no-jumping workout for now. I started working work out at home since the second day of MCO.

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MCO Day 2 // No-jumping Workout

15min Full Body – https://www.youtube.com/watch?v=bleOTMDa3_4

15min Thighs – https://www.youtube.com/watch?v=zLBFQ_mFl2E

20min Stretching – https://www.youtube.com/watch?v=a3VTQyNZ0Bo

MCO Day 3 // No-jumping Workout

45min Full Body – https://www.youtube.com/watch?v=wAIRYalt75w

15min Stretching – https://www.youtube.com/watch?v=ul4Iif4RyUM

MCO Day 4 // No-jumping Workout

30min Waist and Thigh – https://www.youtube.com/watch?v=mbQvhYCpD5w

5min K-POP Full Body – https://www.youtube.com/watch?v=CLCbCUHc6cY

15min Posture – https://www.youtube.com/watch?v=2inRsoa1jhg

MCO Day 5 // No-jumping Workout

20min Lowe Abs – https://www.youtube.com/watch?v=s8QEarpQut8

15min Thighs & Legs – https://www.youtube.com/watch?v=X0g2x7qlrrU

10min Arms & Upper Body – https://www.youtube.com/watch?v=orsz-qrx-ZA&list=PLGj6tJC_

10min Posture – https://www.youtube.com/watch?v=2inRsoa1jhg

10min Stretching – https://www.youtube.com/watch?v=f6RGHvp2oCA

MCO Day 6 // Partly Jumping Workout

Gave myself an extra kick for Monday morning, failed some, but it was accomplished.

10min Plank Focused Legs & Thighs: https://www.youtube.com/watch?v=pp5BqNpreBg

10min Full Body (I failed this one): https://www.youtube.com/watch?v=jnv-sKyvjMc

10min Arms & Back (struggled with this one): https://www.youtube.com/watch?v=EK8iNZkW6dw

10min Arms without Pushups: https://www.youtube.com/watch?v=j8JUgvDaXAQ

10min Legs & Things: https://www.youtube.com/watch?v=J68tafJwK-w

20min Stretching: https://www.youtube.com/watch?v=a3VTQyNZ0Bo

MCO Day 7 // No Jumping Workout

Only did a 45min Full Body in the morning, was a bit tired from yesterday: https://www.youtube.com/watch?v=wAIRYalt75w

MCO Day 8 // Partially Jumping Workout

Followed a One Hour Full Body workout, did 45 mins and skipped the last 15mins for stretching: https://www.youtube.com/watch?v=EJKw3Mh0MyI

MCO Day 9 // No Jumping Workout

20min Belly & Thigh: https://www.youtube.com/watch?v=cGyFKxyY1tA&t=240s

15min Intense Abs: https://www.youtube.com/watch?v=aIMfpvdOmX8&t=314s

10min Arm & Back: https://www.youtube.com/watch?v=8RSL5lG872M

20min Full Body Stretching: https://www.youtube.com/watch?v=a3VTQyNZ0Bo

No picture of me today, but a picture of Dom while I stalk after him working out.

MCO Day 10 // Partially Jumping Workout

30min Full Body: https://www.youtube.com/watch?v=W4eKVKwf3rQ

10min Intense Abs: https://www.youtube.com/watch?v=p1DJhMy0yCs

10min Under Arm: https://www.youtube.com/watch?v=8RSL5lG872M

10min Stretching: https://www.youtube.com/watch?v=OIww1jSfnsM

MCO Day 11 // No-jumping Workout

45min Full Body: https://www.youtube.com/watch?v=wAIRYalt75w

10min Upper Body: https://www.youtube.com/watch?v=uZPq98LkOtQ

MCO Day 12 // No-jumping Workout

10min Warmup with Liv Lo: https://www.instagram.com/tv/B-QZfAoDMXI/

15min Thighs: https://www.youtube.com/watch?v=zLBFQ_mFl2E

10min Plank Focused: https://www.youtube.com/watch?v=Z90xpWvuUPs

10min Lower Abs: https://www.youtube.com/watch?v=ITvqjnwhJqA

10min Back: https://www.youtube.com/watch?v=ty3U4R8fbLI

10min Stretching: https://www.youtube.com/watch?v=OIww1jSfnsM&t=5s

MCO Day 13 // Workout by Fitness Blender

2min Plank Challenge

32min Full Body Cardio: https://www.youtube.com/watch?v=qWy_aOlB45Y

10min Abs: https://www.youtube.com/watch?v=1919eTCoESo

10min Back and Core: https://www.youtube.com/watch?v=8tMbLfQqRis

MCO Day 14 // Partial Jumping Workout

10min Arms & Upper Body: https://www.youtube.com/watch?v=orsz-qrx-ZA

45min Full Body Cardio + Stretching: https://www.youtube.com/watch?v=wAIRYalt75w

MCO Day 15 // Partially Jumping Workout

15min Full Body Cardio: https://www.youtube.com/watch?v=7Jezv5wNj9g

10min Plank Focused: https://www.youtube.com/watch?v=Z90xpWvuUPs

15min Thighs & Legs: https://www.youtube.com/watch?v=zLBFQ_mFl2E

10min Arms & Upper Body: https://www.youtube.com/watch?v=orsz-qrx-ZA

20min Stretching: https://www.youtube.com/watch?v=a3VTQyNZ0Bo

That’s early morning with my mom and dad.

MCO Day 16 & 17 // Partially Jumping Workout

60min Full Body Cardio with Stretching: https://www.youtube.com/watch?v=p188evCXF0k

Did this for yesterday and today, it’s a tough one.

MCO Day 18 // No Jumping Workout

10min Arms & Back: https://www.youtube.com/watch?v=8RSL5lG872M

10min Plank Focused: https://www.youtube.com/watch?v=Z90xpWvuUPs

20min Legs & Thigh: https://www.youtube.com/watch?v=cGyFKxyY1tA&t=240s

10min Abs: https://www.youtube.com/watch?v=aIMfpvdOmX8&t=314s

10min Stretch & Cool Down at own pace

MCO Day 19 // Partially Jumping Workout

60min Full Body that I have done twice last week, found it very challenging and is a very complete workout that covers warm up, arm & back, cardio, Abs, Legs & Thighs, and Stretching.

I might do this for up to 4 times next week.

LINK IS UNDER DAY 16 & 17

MCO Day 20 // Partially Jumping Workout

This morning I did the same 60min Full Body from yesterday. Going to try doing this for the entire week and see what’s the difference.

MCO Day 22 // No Jumping Workout

Mid-week update: still doing the same 60min workout for the 6th day, going for 10 days.

Skipped all the jumping part to alternative core movements for a change.

MCO Day 26 // Workout Update

Completed 10 days of the same 60min Full Body Workout.

This week has been tough to work out as it’s “down time” of the month, so the jumping parts were swapped out as slower movements according, but still managed to commit to 1hr exercise per day.

I guess there’s always a sweet spot between what our body can do vs. what our mind thinks we can do.

We gotta keep exploring that.

MCO Day 40 // Workout Update

40th day on home workout, 24th day on the same 60min Full Body Workout.

Gained about 1.2kg since day one of workout, yet weighing approx. 1.4kg less than the last week.

“A new exercise regimen puts stress on your muscle fibers. This causes small micro tears, also known as micro trauma, and some inflammation. Those two conditions in your muscle fibers are the reason you may gain some water weight, your body retains fluid there to try to heal it.”

“the water weight reduces in 6-8 weeks after starting a new exercise program, and gaining weight in the new lean muscle mass.”

Once gain, listen to your body, and eat well. Monitor weight to observe what you need, yet it is not always all about the weight!

MCO Day 47 // Workout Update

47th day on home workout, 31st day on the same 60min full body workout.

0.2kg less than last week, no major changes in weight, however I feel the sores in my muscles and the oedema in my body have gradually gone.

Given it’s the week before I start a new cycle, my body can feel heavy and draggy, but eating less and lighter for dinner really helped how I feel in the morning the next day, that helps motivating myself to continue the exercises.

Trying to eat lots of protein and drink more herbal soup this week, and most importantly, taking it easy on myself, use all the tools or meditations to deal with any negative vibes or mood swings that may come by.

Please continue checkout the following posts:

Gym vs. Home Workout

Workout during Menstruation

When Should I Exercise

Thank you for following my workout journey.

J x

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