Week 3 – Bodyweight Training

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Train like an Athlete,
Eat like a Nutritionist,
Sleep like a Baby,
Win like a Champion πŸ’ͺπŸΌβ €β €β €β €β €β €β €β €β €

Nothing will work unless you doβ €β €β €β €β €β €β €β €β €β €β €β €β €β €β €β €β €β €

Week 3 was super-challenging. Although workouts 4 and 5 were beyond my comfort zone (not anymore), I β€œsomehow” managed to finish them. Challenges and the level of difficulty is what makes these workouts interesting, and overcoming them makes me STRONGER. πŸ’ͺπŸΌπŸ˜¬β €β €β €β €β €β €β €β €β €

Above all, these workouts awesomely supplemented with my Running, and I was super-charged for my Half Marathon Run on Sunday. Despite the HOT weather and possibility of getting dehydrated, I finished strong in 1 hour 41 minutes and 26 seconds. πŸƒπŸ»

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I feel overwhelmed with my last week’s achievement and I’m happy to share 😬

Workout 1β €β €β €β €β €β €β €β €β €

  • 200 Walking Lunges
  • 120 Push-Ups
  • 80 Low Plank Knee-to-Elbow
  • 40 6-Count Burpeesβ €β €β €β €β €β €β €β €β €

Workout 2β €β €β €β €β €β €β €β €β €

  • 180s Low Plank
  • 180 Mountain Climbers
  • 180s High Plankβ €β €β €β €β €β €β €β €β €

Workout 3β €β €β €β €β €β €β €β €β €

  • 100 Pike Push-Ups
  • 300s Low Plank
  • 250 High Knees
  • 300s Wall Sit
  • 75 Triceps Dipβ €β €β €β €β €β €β €β €β €

Workout 4 πŸ˜…β €β €β €β €β €β €β €β €β €

  • 100 Flat Out Burpees
  • 100 High Kneesβ €β €β €β €β €β €β €β €β €

Workout 5 πŸ˜…β €β €β €β €β €β €β €β €β €

  • 130 Jumping Jacks
  • 130 Push-Ups
  • 130 Jump Squats
  • 130 Leg Raisesβ €β €β €β €β €β €β €β €β €

*It is very important to warm-up before each workout and followed by stretching.β €β €β €β €β €β €β €β €β €

Happy Workout. Happy Running. πŸ˜€

#RunwithRaah πŸƒπŸ»β€β™‚οΈ

Week 2 – Bodyweight Training

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Into the 2nd Week of my Training, I already feel a lot more energetic and I really like the idea of getting most of the workout done without any extra equipment (using my own Bodyweight).

This week was tough (in a good way) with more reps, more volume and more difficult variations (progressively overloading) and since I was recovering from an Ankle Injury; I had to reduce miles and be more careful while running at a quicker pace.

In contrast to Week 1, I added some weight training exercises to work on my Shoulder, Biceps and Chest muscles. Overall, this was one of the most challenging and super-efficient workout so far.

Here it is. πŸ’ͺ🏼

Workout 1

  • 50 Pike Push-Ups
  • 225s Low Plank
  • 200 High Knees
  • 225s Wall Sit
  • 75 Triceps Dip
  • 5 Shoulder exercises with progressive weights

Workout 2

  • 105 Mountain Climbers
  • 120 Sit-ups
  • 60 High Plank Knee-to-Elbow
  • 150s Low Plank
  • 60s Low Side Plank Left
  • 60s Low Side Plank Right
  • 5 Biceps exercises with progressive weights

Workout 3

  • 110 Jumping Jacks
  • 90 Push-Ups
  • 90 Squats
  • 90 Leg Raises
  • 5 Chest exercises with progressive weights

Workout 4

  • 220 Jumping Jacks
  • 80 Tuck Jumps
  • 120 Rockstars
  • 90s Low Plank
  • 90s Low Side Plank Left
  • 90s Low Side Plank Right

Workout 5

  • 60 Push-ups
  • 80 Jumping Jacks
  • 60 Up Downs

*It is very important to warm-up before each workout and followed by stretching.

Yes, I ❀️ Planks and you should too πŸ‘πŸΌ

Happy Workout. Happy Running. πŸ˜€
#RunwithRaah πŸƒπŸ»β€β™‚οΈ

Week 1 – Bodyweight Training

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I was looking for a type of workout that I could squeeze in almost everyday (at anytime during the day). So I started with a customized 12-Week training Plan that is tailored to my personal fitness level and something that would supplement my running.β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €

Despite of having a busy schedule at work and 30-40 kms of weekly running mileage – I was able to find “sometime” for these quick 15-30 minutes’ sessions.

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Here’s what I did last week. πŸ’ͺπŸΌβ €β €β €β €β €β €β €β €β €

Workout 1

  • 110 Jumping Jacks
  • 90 Push-Ups
  • 90 Squats
  • 90 Leg Raises

Workout 2

  • 90s Low Plank
  • 150 Mountain Climbers
  • 90s High Plankβ €β €β €β €β €β €β €β €β €

Workout 3

  • 200 Jumping Jacks
  • 60 Push-Ups
  • 100 Mountain Climbers
  • 180s Wall Sit
  • 40 Up Downsβ €β €β €β €β €β €β €β €β €

Workout 4

  • 120 High Knees
  • 120 Rockstars
  • 60 4-Count Burpeesβ €β €β €β €β €β €β €β €β €

Workout 5 πŸ˜“

  • 45 High Plank Knee-to-Elbow
  • 90 Walking Lunges
  • 30 Flat Out Burpees
  • 150 Punches
  • 60 Sit-Ups
  • 30 Push-Ups
  • 45s Low Plank
  • 45s Low Side Plank Left
  • 45s Low Side Plank Right

*It is very important to warm-up before each workout and followed by stretching.*

Happy Workout. Happy Running. πŸ˜€#RunwithRaah