Week 9 – Bodyweight Training

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Warming Up

A warm-up is one of the most fundamental component of any training program. It is often skipped or ignored.

It is very important to warm-up before you workout – whether you are going for a run, training at home or in the gym. Regular warm-up increases your blood circulation and prepares your muscles for the additional workload.

The blood circulation ensures that the oxygen and important nutrients flows through your muscles, thereby improving your breathing and energy production (you wonโ€™t be out of breathe to soon).

It also helps prepare your heart for a gradual increase in physical activity and helps increase your body temperature, which in turn reduces any chance of injuries.

Lack of warm-up and / or hydration is one of the major causes of muscle or joint injuries. So make sure you spend at least 5-10 minutes warming up before every workout and stay hydrated.

After successfully completing 9 weeks of my Bodyweight Training I feel a lot stronger, more flexible and balanced. I can see an improvement in my form, control and Iโ€™m more coordinated with my movements. ๐Ÿ’ช๐Ÿผ๐Ÿ˜ฌโœŒ๐Ÿผ

Hereโ€™s Week 9๐Ÿ‘‡๐Ÿผ

Workout 1

  • 150 High Plank Jacks
  • 125 Triceps Dip
  • 250 Walking Lunges
  • 200 Side Plank Oblique Crunch
  • 200 Scissor Kicks

Workout 2

  • 200 Jumping Jacks
  • 360s Low Plank
  • 140 Sit-Ups
  • 140 Russian Twist Hard
  • 140 Leg Raises

Workout 3 ๐Ÿ˜…

  • 160 Tuck Jumps
  • 140 Walking Lunges
  • 110 Alligator Push-Ups
  • 110 Russian Twist Hard
  • 110 Knee Tuck Crunches

Workout 4

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

Workout 5

  • 140 Jumping Jacks
  • 140 Push-Ups
  • 140 Forward Lunges
  • 140 High Plank Knee Crosses
  • 140 Squats

Each dayโ€™s workout should end with cool-down stretches.

Happy Workout. Happy Running.

#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ

One Mile – a magical distance

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Everyone should aspire to run a Mile to see how fast they can run this magical distance.

If you are already a runner, it is most likely that you would be targeting a 6 to 7 minute mile. But, we all know that it is not so easy to master the mile at that pace – it requires a good balance of speed, strength and courage.

Today, I attempted a mile in 06:09 as part of a virtual race by #NYRR celebrating Global Running Day week powered by #Strava

It was my first attempt in June this year, and the outcome was far better than the last two attempts (06:26 and 06:17) in June a year ago. This time around I was less tired and was able to finish strong.

Three years ago I had clocked my best EVER mile in 06:08, which is just one second faster than my pace today ๐Ÿ˜ฒ – so I am not quite there, but will surely make another attempt this month end. (Looking forward to a sub 6-minute mile – some day)

IMPORTANT: Going out and running a 6-7-8 minute-mile when you havenโ€™t been running previously, can lead to an injury. Pushing yourself too hard can derail you for weeks or even months. Remember, you are not competing with anyone else but you. So take it easy. You can always make multiple attempts.

It is important to finish strong ๐Ÿ’ช๐Ÿผ

#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ

Body & Mind

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Our body can stand almost anything. It is our mind that we have to convince.

To integrate our body with our mind when weโ€™re confronted with the โ€œtoo many people, too little time, too much to doโ€ syndrome of everyday life – is tad bit too much. ๐Ÿ˜’

However, it is very important for the body and mind to be in sync in order to fully experience clarity of mind and radiant health.

i.e. Our bodyโ€™s health can get positively or negatively affected by our thoughts, feelings, beliefs, and attitudes – the choice is ours !! ๐Ÿ˜ƒ

A perfect combination of Yoga and Meditation helps clear out any form of resistance and helps calm down. ๐Ÿง˜๐Ÿปโ€โ™‚๏ธ

Just 10-15 minutes anytime-anywhere works for me.

B ย e ย  ย A ย w ย a r e. ย  B e ย  C o n ย s ย i ย s ย t e n t.

#RunwithRaah ๐Ÿƒ๐Ÿป

Week 8 – Bodyweight Training

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Challenge yourself daily and you will be amazed with Results!

๐Ÿ˜ฌ๐Ÿ˜ฌ

You will visibly see the difference in how you look and in your strength if you progressively do more reps, use harder exercises, do more sets and rest less between sets.

Now in order to improve your fitness level, you will need a lot of time and patience. Impatience and hunger for quick results may lead to Failure (in the form of an injury or in achieving your goals). ๐Ÿ˜

Best advice is to give your Goals sometime and youโ€™ll see the results for sure.

This is how I plan my week:

– Make a weekly workout plan

– Check all the workouts that are done โœ…

– Rate each workout on a scale of 1-5 and calculate an average by the end of the week.

– Re-evaluate and adjust next weekโ€™s schedule depending on the average (it helps me understand how I feel post workout).

– Lastly I work on progressively increasing the average.

It is very important to be consistent.

Hereโ€™s what Week 8 of my BodyWeight Training looked like.๐Ÿ‘‡๐Ÿผ

Workout 1

  • 150 Jump Squats (180 degree)
  • 75 6-Count Burpees
  • 200 Mountain Climbers
  • 300s Wall Sits
  • 75 Up Downs

Workout 2

  • 150 Knee Tuck Crunches
  • 150 High Plank Jacks
  • 120 Sit-Ups
  • 150 Leg Raises

Workout 3

  • 130 Star Jacks
  • 130 Push-Ups
  • 130 Butt Kicker Jump Squats
  • 130 Triceps Dip
  • 300 Punches

Workout 4 ๐Ÿ˜…

  • 250 High Knees
  • 250 Rockstars
  • 150 4-Count Burpees

Workout 5

  • 230 Walking Lunges
  • 345s Wall Sits
  • 75 Push-Up Side Planks
  • 100 Sit-Ups
  • 80 Leg Raises

Each dayโ€™s exercise should have warm-up and cool-down exercises and stretches. โ €โ €โ €โ €โ €โ €โ €โ €โ €

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

Happy Workout. Happy Running.

#RunwithRaah๐Ÿƒ๐Ÿปโ€โ™‚๏ธ โ €

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. ๐Ÿ’ช๐Ÿผ

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.Hereโ€™s what Week 7 of my BodyWeight Training looked like.๐Ÿ‘‡๐Ÿผ

Workout 1 ๐Ÿ˜…

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

Workout 2 ๐Ÿ˜…

  • 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 ๐Ÿ˜…

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

Each dayโ€™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 ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ

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, letโ€™s see what happens if we donโ€™t. Yeah?

Progressively leveling up to Week 6๐Ÿ‘‡๐Ÿผ

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 dayโ€™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. ๐Ÿ˜€

#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ