Health on NingNarrative

Wed, 14 Jan 2026 20:06:10 +0700

Gym trainer: “You training for Judo?” Guess my love for rotational moves caught his eye. Next session plan: adding Judo drills to really throw him off (pun intended). LMAO 🤣

P.S. Not a Judoka, never played sports. Just love movement training! Getting mistaken for an athlete? Best compliment ever💪

Mon, 13 Oct 2025 20:10:54 +0700

💪🏻 First time trying pull-overs on a BOSU ball. The back stretch was so intense that I left the gym with a straight back and perfect posture! Let’s see how long it takes before sitting at my desk pulls me back into a hunched-over posture again. 😂

Please do not attempt this if you haven’t trained your back and spine before. 😅

💪 Mom's New Workout Program for Apr-Jun

Wed, 10 Apr 2024 21:51:48 +0700

I have been training my mom for over 6 months using three different workout routines: Strength, Power, and Mobility and Coordination. However, I have noticed that she has trouble remembering how to perform the exercises. This is because she only trains two days a week, so I have to rotate through all three routines. Initially, I wanted her to experience a variety of exercises, but now I feel that I have enough information to understand her strengths and weaknesses.

For this quarter, I have decided to combine them into 2 routines.

Each routine will include the training for Strength, Power, and Mobility and Coordination, providing a full-body workout. I am emphasizing bilateral exercises due to the significant differences in strength and mobility between each side of her body. Additionally, I am including more shoulder mobility exercises.

Routine A will focus more on Push Skills and Strength, with some Pull Mobility and Coordination exercises mixed in.

Routine B will focus more on Pull Skills and Strength, with some Push Mobility and Coordination exercises mixed in.

Apart from that, these routines are pretty straightforward. These are the ideal routines for each session, although I may need to make some adjustments based on time or available equipment on the fly.

Routine A--Push Day

Wrist and Body Roll (Bodyweight Jefferson Curl)

2x20 Push Ups

2x20 Inverted Row

1x20 Dumbbell Pullover

1x12 Reverse Plank

Hops

2x20 Bulgarian Split Squats

1x20 Bar Bicep Curl

1x20 Alternating Crab Pose

2x20 Single Leg Deadlifts

1x20 Bar Tricep Extension

1x20 Wall Ball

Hip Lift and Swing

2x20 Step Ups

1x20 Alternating Shoulder Press

1x20 Shoulder Raises

Side Kicks

Cuban Press

6 Ways Lunges

L-sit tucked

Leg Raises

Hallow Hold

Crunches

Side Plank

Lying rotator cuffs

Plank Hold

Superman WYTA

Routine B--Pull Day

Wrist and Body Roll (Bodyweight Jefferson Curl)

2x20 Incline Wide Push Ups

2x20 Gorilla Rows

1x20 Scapula Pull Ups

1x12 Alternating Bear (Crawl in place)

Hops

2x20 Cossack Squat

1x20 Hammer Curl

1x20 Ball Slam

2x20 Trap Bar Deadlifts

1x20 Cable Tricep Pushdowns

1x20 Load Beasts

Hip Lift and Swing

2x20 Lat Pull Down

1x20 Cable Face Pull

1x20 Cable Rear Delt

Side Kicks

2x20 Lateral Step Ups

1x20 ATG Squats

1x20 Halo

L-sit tucked

Leg Raises

Hallow Hold

Crunches

Side Plank

Lying rotator cuffs

Plank Holld

Superman WYTA

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💪 My Workout Routine for Jan-Mar 2024

Tue, 26 Mar 2024 20:49:27 +0700

This quarter, I have begun incorporating plyometric training to enhance my power, strengthen my tendons, and reduce the risk of injuries. Additionally, I have started training dips with the aspiration of achieving a muscle-up someday.

I follow my structured workout routine focusing on full-body training for 2 hours a day, 2 days a week. Here's a breakdown of my routine for this period:

Workout A

In this session, the emphasis is on lower body skills followed by hypertrophy training for the upper body. The exercises include:

Plyometric Exercises: Landing, Pogo Jump, Lateral 1-foot Line Hop, Box Jump, Depth Jump, Skaters, Tuck Jump, Burpees Broad Jump
Lower Body: Pistol Squat on Jump Box, Step Up (Touchdown Variation)
Upper Body: Dumbbell Fly, Deficit Push Up, Barbell Row, Straight Arm Pull Down, Cable Rear Delt Fly, Behind the Back Cable Bicep Curl, Cable Lateral Raise, Superman with Scaption

Workout B

This session focuses on upper body skills first, followed by hypertrophy training for the lower body. The exercises in this workout are:

Focused Skills: Dips, Scapular Pull-Up, L-Sit, Bulgarian Sandbag Spin
Upper Body: Chin Up, Elevated One Arm Push Up, Inverted Row, Pike Push Up, Superman with Scaption
Lower Body: Cossack Squat, Bulgarian Split Squat, Kettlebell Swing, Single Leg Deadlift, ATG Lunges

Supplement Workouts

Run for at least 1 km., at least once a week
Mobility Drill every morning, emphasis on shoulders
Hanging for 1 minute

Next quarter, I will shift my focus to arms and shoulders as I have identified them as my primary limiting factors. While this may seem boring, I am optimistic about overcoming this bottleneck soon. Additionally, I plan to reintroduce heavy lifting into my routine inspired by the impressive portrayal in the movie "Love Lies Bleeding" — it looked incredibly awesome! LOL

Fri, 10 Nov 2023 19:39:25 +0700

💪🏼There is always a way to improve your body movement.

Have my ears and eyes been infected? It’s the perfect time to ramp up my one-leg balance training with my eyes closed! Moreover, hanging and swing feels like a wonderful way to stop thinking about my tinnitus, lol.

The Importance of Proper Push-Up Training: An Annoying Experience at the Gym

Wed, 18 Oct 2023 19:05:58 +0700

Seeing trainers not teach push-ups correctly is the most annoying thing about going to the gym, especially when a client is a woman.

People who aren’t strong enough should be taught how to do incline push-ups against a wall, a bar, a bench, or anything else. Instead, they did some weird moves that aren’t even half-reps. Some trainers are still doing this, even though I once told the staff about it.

Perhaps they don’t think women should take it seriously. Doing kneeling push-ups is a must for everyone, though, so you can get back up on your own if you fall.

Even though she’s still working on her form, my mom has been working out for less than a year and can already do push-ups because I stress this skill a lot during her workouts. Meanwhile, some regular customers are still too scared to touch the ground all the way down.

These trainers' sloppy lessons are an insult to their clients' time, effort, and money, and I’m furious about it. I sometimes even want to become a personal trainer myself because of this lol.

//edited: Hybrid Calisthenics have great resources for bodyweight movement progressions, including pushups, that you can use to improve your training.

Sun, 24 Jul 2022 08:23:37 +0700

💡After years of working out, I’ve changed my mindset from “Don’t bother, you won’t be able to do it.” to “If I want to do this, how can I incorporate the plan that will work for me?” Change no longer seems impossible when you realize it’s a matter of time and effort. 💪