The Wisdom of Creating an Exercise Regime – Part 2

Read part 1 of 2: ‘The Wisdom of Creating an Exercise Regime – Part 1’

I now Officially have a 1-Pack for a Stomach

After a self-indulgent Christmas of putting on weight and growing another belly, I decided that I needed to motivate my rotund body into doing a few exercises so to improve my overall fitness, mood and general well-being.

I am now 4 weeks into my exercise regime, and have to say that I’m already seeing and feeling the results of my labours.

As for you guys out there, you can use the following exercises as an example, or inspiration, for you to create your own personal regime to adapt to your daily life.

“If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.”

~ Bruce Lee

Create an Exercise Regime and Inspire yourself to Keep Motivated…and maybe you’ll be rewarded with a body like Mr. Lee

Three things we use as an excuse to stop us from doing exercises:

  1. motivation
  2. time
  3. money

Five wise things that can help you to start exercising and keep motivated:

  1. do the exercises and sports you love doing, which will certainly help to keep you motivated.
  2. change the routine and exercises to suit your needs. It is important not to get into a rigid routine which can make you become bored.  Mix-it-up and be flexible with your routine in terms of type of exercises performed and length of time doing it
  3. you don’t need to spend hours exercising to get fit. I recommend up to 30 minutes daily for the body to benefit immensely, or just do what you can to fit into your schedule.  Even a quick 5 to 10 minutes here and there is better than nothing.
  4. save money by not joining a  gym or hiring a personal trainer.  You can achieve the same results exercising in the comfort of your own home.
  5. the money saved can be spent on exercise equipment such as weights,  rowing machine and stationary cycle.  These can be used anytime at your choosing.

Example Exercises Routine:  “What Does Not Kill You, Makes You Stronger”

“Above all, never cheat on any exercise; use the amount of weight that you can handle without undue strain.”

~ Bruce Lee


Something as simple and obvious as walking can be the best form of exercise if we choose to take advantage of carrying our own torso, head and limbs everywhere we go.  To put it simply, if we used our legs more in this day of modern transportation we would all be generally fitter than we currently are.

Tip: Why don’t you leave the car at home?  Why wait for the bus or a lift to arrive?  Why stand there waiting for an escalator to take you up or down?  Why not take the opportunity to exercise by walking instead of using every mode of transport you come across in everyday life – every little helps.

Stair Climbing

If you have stairs in your home then you have the opportunity use them to build strength and endurance.  Running up and down a flight of stairs is an excellent cardiovascular exercise and is better than many horizontal exercises – just be careful with your knee joints.

Tip: Hold a light dumbbell in each hand whilst stair climbing which will burn more calories and give your arms a simultaneous workout as well.

How-To: Run Stairs to Build Strength and Endurance

Shadow Boxing

These can be done easily anywhere in the house as you do not need much room to perform combination punching.  Great as an aerobic exercise and can improve punching technique and footwork if you ever wanted to “float like a butterfly, sting like a bee”.

Tip: use light dumbbells to punch with to get a more strenuous workout- will improve arm strength and power.

How-To: How to Shadow Box in a Small Apartment


Effective and simple exercise for strengthening the upper body including arms, chest and back.

Tip: use a pair of elevated push-ups stands which provide more flexibility in  performing different types of push-ups as well as more intensity for arms and chest.

How-To: How To Do a Perfect Push Up


Great exercise to strengthen and reducing the stomach area, and who knows, you may even achieve the legendary 6-pack, unlike me.

How-To: Bruce Lee’s Ab Workout Routine

Exercise Equipment

To make your exercises more varied you can incorporate equipment in your routine such as weights, stationary cycle and rowing machine.  These can be excellent for exercising every muscle group in the body and for non-impact cardiovascular workouts.

How-To: Before You Buy Home Fitness Equipment

Bruce Lee Strength Exercises

Please read the following excellent article, ‘How to Get Bruce Lee Like Strength Without Ever Going to a Gym’ for more great ideas on exercises you can do to become the next Bruce Lee…good luck!

Before you start any exercise routine you must have the following in mind:

  • if you have any heart or physical conditions always consult with your doctor and exercise physiologist before entering any exercise program
  • always warm up and stretch before doing any form of exercise.  This will help reduce the risk of picking up any strains or injuries.
  • do not listen to that unwise saying “no pain, no gain” and overdo any exercise unless you are looking to get a severe strain or worse.  Perform exercises up to a level that you’re comfortable with and without pain.
  • start your exercise regime at a moderate pace until you are strong and fit enough to perform at a more advanced level.

How-To: Warm-up Stretches Routine


  1. Glad to hear you’re exercising and enjoying it. I’ve been involved in one form of fitness or another since I was a kid. Gymnastics, bodybuilding, jogging, calisthenics, Yoga. Now that I’m older, I mostly walk and stretch and do core work to keep my stomach and lower back strong.

  2. Jason Cooper says:

    Hi NP!

    Inspirational to know that you are still working towards getting that legendary 6-pack, despite the maturity in years!

  3. Peter J says:

    Great article. I’ve been a martial arts practitioner since 1977 (wow) I specially liked the quotes by Mr. Bruce Lee (I have always admired this amazing man).
    Physical exercise is so important for having and enjoying a great life!
    An exercise regime is definitely pure wisdom….I can’t wait for my next workout.

  4. Jason Cooper says:

    Hi Peter, thanks for your insightful comment, and yes, it is most wise to instigate an exercise regime no matter how modest – every little helps.

    However, other than my belly, I have been guilty of neglecting my body this Christmas – but who could blame me with all this wonderful food cooked by my mum.

    I promise I will get back to my exercise as soon as the new year arrives…hopefully.

  5. Ab Exer says:

    I like your website, Also knowing your Ab Exer workouts, will help you know the right amount exercise to perform. The Crunches and Sit ups are the popular ab exercise. They give the abs a good workout and they do not put any strain on the back.