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 won’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 I’m more coordinated with my movements. 💪🏼😬✌🏼

Here’s Week 9👇🏼

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 😅

  • 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 day’s workout should end with cool-down stretches.

Happy Workout. Happy Running.

#RunwithRaah 🏃🏻‍♂️

Week 8 – Bodyweight Training

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Challenge yourself daily and you will be amazed with Results!

😬😬

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). 😏

Best advice is to give your Goals sometime and you’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 ✅

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

– Re-evaluate and adjust next week’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.

Here’s what Week 8 of my BodyWeight Training looked like.👇🏼

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 😅

  • 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 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🏃🏻‍♂️ ⠀

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. 💪🏼

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.👇🏼

Workout 1 😅

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

Workout 2 😅

  • 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 😅

  • 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 🏃🏻‍♂️

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 6👇🏼

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. 😀

#RunwithRaah 🏃🏻‍♂️

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!! 😉

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 👇🏼

Workout 1

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

 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 Raises⠀⠀⠀⠀

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

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 👍🏼

Happy Workout. Happy Running. 😀

#RunwithRaah 🏃🏻‍♂️

Week 3 – Bodyweight Training

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Train like an Athlete,
Eat like a Nutritionist,
Sleep like a Baby,
Win like a Champion 💪🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀

Nothing will work unless you do⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

Week 3 was super-challenging. Although workouts 4 and 5 were beyond my comfort zone (not anymore), I “somehow” managed to finish them. Challenges and the level of difficulty is what makes these workouts interesting, and overcoming them makes me STRONGER. 💪🏼😬⠀⠀⠀⠀⠀⠀⠀⠀⠀

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. 🏃🏻

⠀⠀⠀⠀⠀⠀⠀⠀⠀

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

Workout 1⠀⠀⠀⠀⠀⠀⠀⠀⠀

  • 200 Walking Lunges
  • 120 Push-Ups
  • 80 Low Plank Knee-to-Elbow
  • 40 6-Count Burpees⠀⠀⠀⠀⠀⠀⠀⠀⠀

Workout 2⠀⠀⠀⠀⠀⠀⠀⠀⠀

  • 180s Low Plank
  • 180 Mountain Climbers
  • 180s High Plank⠀⠀⠀⠀⠀⠀⠀⠀⠀

Workout 3⠀⠀⠀⠀⠀⠀⠀⠀⠀

  • 100 Pike Push-Ups
  • 300s Low Plank
  • 250 High Knees
  • 300s Wall Sit
  • 75 Triceps Dip⠀⠀⠀⠀⠀⠀⠀⠀⠀

Workout 4 😅⠀⠀⠀⠀⠀⠀⠀⠀⠀

  • 100 Flat Out Burpees
  • 100 High Knees⠀⠀⠀⠀⠀⠀⠀⠀⠀

Workout 5 😅⠀⠀⠀⠀⠀⠀⠀⠀⠀

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

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

Happy Workout. Happy Running. 😀

#RunwithRaah 🏃🏻‍♂️