Feb 11th Running update

Feb 11th Update


Climbed up 208 steps (to 8th floor) in the morning when i reached office. Didn't do :(


Warmup consisted of some jumping jack, rope skipping and stretches.

• Stretch exercises
• Walk for 5 min (at an incline of 2.0)
• 1 min at 5.0
• 1 min at 5.2
• 1 min at 5.5
• 1 min at 6.2
• 1 min at 6.2
• Running for 20 min at 9.2 kmph (Incline at 2) [Notice the difference]
• Took breaks of 1 min at
• 8 min and 15 min
• Walking at speed of 6 kmph at an incline of 6.0 [Total 10 min - Walking 3.5 min Run 1.5 min - repeat]
• Incline of 8.0
• Walking for 2 min at 6 kmph
• Running for 1 min at 8 kmph
• Cool down (automatic reduction in speed by the treadmill) for 2 min  (someone was waiting to occupy hence couldn't finish the cool down)

Burnt a total of 670 calories!!!! 

•  Exercises (60 sec workout 20 sec rest)
• Squat + Curl (with 7.5 Kg Dumb bell each)
• Lunges (right leg) (with 7.5 Kg Dumb bell each)
• Lunges (left leg)  (with 7.5 Kg Dumb bell each)
• Squats + Curl sideways  (with 7.5 Kg Dumb bell each)
• Move dumb bell (7.5kg) from touching the toes of one leg to extension above the body on the other side [right]
• Move dumb bell (7.5kg) from touching the toes of one leg to extension above the body on the other side [left]
• Push ups
• Plank

•  Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope

As I had mentioned, I am doing the 30 day Ab challenge.

Thus, did the following:

• 35 sit ups
• 15 crunches
• 15 leg raises (too too tired)
  
• 15 sec plank

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