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

Week 4 & 5 – Bodyweight Training

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Hey Abs,

I may not see you, but I feel you brewing something serious. Canโ€™t wait to finally meet you!

I promise to show you off as soon as I can!! ๐Ÿ˜‰

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 weekโ€™s workout.

Here’s what I did in Week 4 ๐Ÿ‘‡๐Ÿผ

Workout 1

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

ย 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 Raisesโ €โ €โ €โ €

In order to continuously improve, itโ€™s important to push a lil bit every week. One week at a time.โœŒ๐Ÿผ….and Week 5 ๐Ÿ‘‡๐Ÿผ

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 dayโ€™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 ๐Ÿ‘๐Ÿผ

Happy Workout. Happy Running. ๐Ÿ˜€

#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ

Week 3 – Bodyweight Training

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Train like an Athlete,
Eat like a Nutritionist,
Sleep like a Baby,
Win like a Champion ๐Ÿ’ช๐Ÿผโ €โ €โ €โ €โ €โ €โ €โ €โ €

Nothing will work unless you doโ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €

Week 3 was super-challenging. Although workouts 4 and 5 were beyond my comfort zone (not anymore), I โ€œsomehowโ€ managed to finish them. Challenges and the level of difficulty is what makes these workouts interesting, and overcoming them makes me STRONGER. ๐Ÿ’ช๐Ÿผ๐Ÿ˜ฌโ €โ €โ €โ €โ €โ €โ €โ €โ €

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. ๐Ÿƒ๐Ÿป

โ €โ €โ €โ €โ €โ €โ €โ €โ €

I feel overwhelmed with my last weekโ€™s achievement and Iโ€™m happy to share ๐Ÿ˜ฌ

Workout 1โ €โ €โ €โ €โ €โ €โ €โ €โ €

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

Workout 2โ €โ €โ €โ €โ €โ €โ €โ €โ €

  • 180s Low Plank
  • 180 Mountain Climbers
  • 180s High Plankโ €โ €โ €โ €โ €โ €โ €โ €โ €

Workout 3โ €โ €โ €โ €โ €โ €โ €โ €โ €

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

Workout 4 ๐Ÿ˜…โ €โ €โ €โ €โ €โ €โ €โ €โ €

  • 100 Flat Out Burpees
  • 100 High Kneesโ €โ €โ €โ €โ €โ €โ €โ €โ €

Workout 5 ๐Ÿ˜…โ €โ €โ €โ €โ €โ €โ €โ €โ €

  • 130 Jumping Jacks
  • 130 Push-Ups
  • 130 Jump Squats
  • 130 Leg Raisesโ €โ €โ €โ €โ €โ €โ €โ €โ €

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

Happy Workout. Happy Running. ๐Ÿ˜€

#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ

Running is an addiction

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I am addicted to just one thing in life i.e. to the feelings associated with the end of a long run.

I love feeling empty, clean, worn-out, and sweat-purged. Love the good ache of the muscles that have done me proud.

In the last couple of years running has become my meditation, mind flush, cosmic telephone, mood elevator and a lot more.

Also, remember, this feeling you get from a good run is far better than the feeling you get from sitting around and wishing you were fit.

So get up and get running. ๐Ÿ˜Šโ˜บ๏ธ

#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ