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

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. ๐Ÿ’ช๐Ÿผ

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 โค๏ธ Planks and you should too ๐Ÿ‘๐Ÿผ

Happy Workout. Happy Running. ๐Ÿ˜€
#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ

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.โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ €

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.

โ €โ €โ €โ €โ €โ €โ €โ €โ €

Here’s what I did last week. ๐Ÿ’ช๐Ÿผโ €โ €โ €โ €โ €โ €โ €โ €โ €

Workout 1

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

Workout 2

  • 90s Low Plank
  • 150 Mountain Climbers
  • 90s High Plankโ €โ €โ €โ €โ €โ €โ €โ €โ €

Workout 3

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

Workout 4

  • 120 High Knees
  • 120 Rockstars
  • 60 4-Count Burpeesโ €โ €โ €โ €โ €โ €โ €โ €โ €

Workout 5 ๐Ÿ˜“

  • 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. ๐Ÿ˜€#RunwithRaah

Training Plan for Tata Mumbai Marathon 18′

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Here’s the journey on how I got from Goal setting to go-getting in the 15th edition of Tata Mumbai Marathon.

Goal Setting

โœ“ Improve on my previous best Marathon timing of 03:53:06
โœ˜ Go for a sub 03:40:00 Marathon (missed this one by 3 minutes and 43 seconds)

Training Tracker

Completed 73 out of 76 planned sessions and skipped 3 Long Distance runs.

Training Plan – TMM 2018

Race Day Results

IMG_0555

42.2 kms in 03:43:43

Rank-TMM2018

Although I missed a Goal this year, I achieved another.
For me it’s not just about achieving goals – that is something I can always try again and again. More important to me is – to be better than I was yesterday.

A failed goal is success in progress.

It feels good when you Run Hard and Finish Strong. I finished the Tata Mumbai Marathon 18′ in 03:43:43 beating my previous best by 9 minutes and 23 seconds.

Now it’s time to recover, celebrate and plan for the next year.

R U Nย ย  E N D Sย ย  R U N N I N Gย ย  D O E S N ‘ T

#RunwithRaah