Jan 14th Update

Jan 14th Update


When I reach office, I climb up 208 steps (to 8th floor).

• Stretch exercises
• Walk for 5 min
• 1 min at 3.5
• 1 min at 4.2
• 1 min at 5
• 1 min at 5.5
• 1 min at 6.2
• Running for 30 min at 7.6 kmph
• Cool down (automatic reduction in speed by the treadmill) for 5 min
• Exercises
• Jumping Jack (30)
• Sitting Squats (on chair) with weights (hands stretch up).
• Mountain Climber (30)
• Single leg squats (30 each)
• Push ups (10)
• Floor exercises
• Plank (on elbows) 40 sec
• Weight Exercises
• Back press + Chest Press (12 each * 4 sets)
• Lateral Raise + Crunches (12 each * 4 sets)

Note: Refer couch to 5k trial post before reading this post.