Feb 15th Running Update

Feb 15th Update


Climbed up 208 steps (to 8th floor) in the morning when i reached office.


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

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

• 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
• 9 min and 16 min
• Walking at speed of 6 kmph at an incline of 6.5 kmph [Total 10 min]
• Walking 3 min
•  Run 2 min @7.9 kmph
• Walking 3 min
•  Run 2 min @7.9 kmph
• Incline of 8.0
• Walking for 3 min at 6 kmph
• Running for 2 min at 7.5 kmph
• Walking for 3 min at 6 kmph
• Running for 2 min at 7.5 kmph
• Cool down (automatic reduction in speed by the treadmill) for 5 min

Burnt a total of 675 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
• 20 crunches
• 20 leg raises
  
• 20 sec plank

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