Week 7 – Bodyweight Training

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If you are a Runner you will understand that we are constantly thriving to work on our Mobility, Strength, Endurance and Speed.

Our Goal as a Runner is to progressively achieve and improve on one or more of the above characteristics.

Into the 7th Week of my BodyWeight Training, I see a major improvement in my Balance while Running. My Steps are more Stable and Coordinated, and I feel my Muscles are getting Stronger. πŸ’ͺ🏼

Overall these workouts have helped me in executing an injury free Running schedule more efficiently. At the same time, Running has helped me get these intense workouts done with ease. I am totally hooked onto this perfect combo of Running + BodyWeight Training.Here’s what Week 7 of my BodyWeight Training looked like.πŸ‘‡πŸΌ

Workout 1 πŸ˜…

  • 400 Jumping Jacks
  • 80 Flat-Out Burpees
  • 80 Pike Push-Ups
  • 120 Jump Squats
  • 300s Low Plank
  • 300s High Plank

Workout 2 πŸ˜…

  • 720s Low Plank
  • 360s High Plank
  • 120 High Plank Jacks

Workout 3

  • 180 Touch-Down Lunges
  • 180 Star Jacks
  • 120 Inchworms

Workout 4

  • 150 Flat-Out Burpees
  • 150 High Knees
  • 150 Punches

Workout 5 πŸ˜…

  • 150 Squat Stars
  • 150 Push-Ups
  • 150 High Plank Leg Lifts
  • 150 High Plank Knee Crosses
  • 150 Russian Twist Hard

Each day’s exercise should have warm-up and cool-down exercises and stretches.

It is important to Stay Hydrated with 2-3L of fluids (preferably Water)

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

Week 6 – Bodyweight Training

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Who said you need a Fancy Gym to Exercise? You just need your Body and some Motivation.

All these exercises can be done anywhere-anytime with proper nutrition.

By now we all know what giving up feels like right, let’s see what happens if we don’t. Yeah?

Progressively leveling up to Week 6πŸ‘‡πŸΌ

Workout 1

  • 200 Walking Lunges
  • 300s Wall Sit
  • 75 Push-Up Side Planks
  • 100 Sit-Ups
  • 50 Leg Raises

Workout 2

  • 200 Mountain Climbers
  • 240s Low Plank
  • 200 Sit-Ups
  • 80 High Plank Knee-to-Elbow

Workout 3

  • 125 Commander Push-Ups
  • 100 Jump Squats
  • 75 Up Downs
  • 100 Knee Tuck Crunches

Workout 4

  • 250 Jumping Jacks
  • 200 Mountain Climbers
  • 150 Rockstars
  • 100 Tuck Jumps

Workout 5

  • 160 Jumping Jacks
  • 150 Push-Ups
  • 150 Jump Squats
  • 150 Leg Raises

Each day’s exercise should have warm-up and cool-down exercises and stretches. Also remember to stay hydrated.

If not now, when?

Happy Workout. Happy Running. πŸ˜€

#RunwithRaah πŸƒπŸ»β€β™‚οΈ

Week 4 & 5 – Bodyweight Training

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Hey Abs,

I may not see you, but I feel you brewing something serious. Can’t wait to finally meet you!

I promise to show you off as soon as I can!! πŸ˜‰

In the first 3 weeks of my training plan I leveled up pretty well and was looking forward to sustain for a couple of weeks before the workouts get progressively tougher.

Week 4 & 5 were just that; with a similar level of difficulty and just slightly tougher than the previous week’s workout.

Here’s what I did in Week 4 πŸ‘‡πŸΌ

Workout 1

  • 120 Walking Lunges
  • 60 Up Downs
  • 180s Wall Sit
  • 45 Push-Up Side Planks
  • 90 Russian Twist Hard

Β Workout 2

  • 120 Low Plank Knee-to-Elbow
  • 120 High Plank Knee-to-Elbow
  • 120 Leg Raises
  • 120 Russian Twist Hard
  • 80 Crunches

Workout 3

  • 60 High Plank Knee-to-Elbow
  • 120 Walking Lunges
  • 90 6-Count Burpees
  • 150 Punches
  • 60 Sit-Ups

Workout 4

  • 500 Jumping Jacks
  • 150 Tuck Jumps
  • 200 Rockstars

Workout 5

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

In order to continuously improve, it’s important to push a lil bit every week. One week at a time.✌🏼….and Week 5 πŸ‘‡πŸΌ

Workout 1

  • 180 Touchdown Lunges
  • 180 Star Jacks
  • 120 Inchworms

Workout 2

  • 225s Low Plank
  • 180 High Plank Knee Crosses
  • 225s High Plank

Workout 3

  • 130 Jumping Jacks
  • 130 Push-Ups
  • 130 Jump Squats
  • 130 Leg Raises

Workout 4

  • 200 High Knees
  • 200 Rockstars
  • 120 4-Count Burpees

Workout 5

  • 80 Commander Push-Ups
  • 120 Jump Squats
  • 60 Up Downs

Each day’s exercise should have warm-up and cool-down exercises and stretches. Also remember to stay hydrated and follow a healthy nutrition diet.

Never, ever give up πŸ‘πŸΌ

Happy Workout. Happy Running. πŸ˜€

#RunwithRaah πŸƒπŸ»β€β™‚οΈ