Feb 8th Running update (New routine)

Feb 8th Update

Hi Friends.....
Today I started a new routine. I figured my body must be getting used to what I have been doing and after reading a few articles thought that I need to up my levels.

Unfortunately, I couldn't get a picture of my routine since at the last dying seconds of my cool down (last 10 sec), the lights went out (power outage) and I lost my readings..

But here it goes:


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
• 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
• 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 5 min 

Burnt a total of 650 calories!!!!

• Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope 
• Planks for 1 min

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

Thus, did the following:

• 25 sit ups
• 10 crunches
• 8 leg raises
• 12 sec plank

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

Feb 5th Running update

Feb 5th 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
• Walk for 5 min
• 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 30 min at 8.0 kmph (Incline at 1.5) [Notice the difference]
• Note that ever since I have increased my speed and incline, I am taking two breaks of 30 sec each.
• One at 15 min 
• Second at 23 min
• Cool down (automatic reduction in speed by the treadmill) for 5 min
• Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope 
• Exercises (60 sec exercise, 20 sec rest)
• Rowing with 5kg dumb bells
• Forward lunge with 7kg dumb bell (right leg)
• Forward lunge with 7kg dumb bell (left leg)
• L raises with 5 Kg dumb bells
• Side lunge with with 7kg dumb bell (right leg) 
• Side lunge with with 7kg dumb bell (left leg)
• Tricep Dip
• Planks (rotate from elbow to straight hands)
• Tabata workout (20 sec workout 10 sec rest - 8 sets)
• Jumping rope

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

30 Day AB challenge

Starting Feb 8th, I intend to follow the 30 Day AB challenge.

Let me know if you also want to try it out and lets share our results.

It won't be easy for someone like me with a recurring back issue, but I will try and update back.

Feb 3rd - Running update

Feb 3rd 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
• Walk for 5 min
• 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 30 min at 8.0 kmph (Incline at 1.5) [Notice the difference]
• Note that ever since I have increased my speed and incline, I am taking two breaks of 30 sec each.
• One at 15 min 
• Second at 23 min
• Cool down (automatic reduction in speed by the treadmill) for 5 min
• Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope 
• Exercises (60 sec exercise, 20 sec rest)
• Rowing with 5kg dumb bells
• Forward lunge with 7kg dumb bell (right leg)
• Forward lunge with 7kg dumb bell (left leg)
• L raises with 5 Kg dumb bells
• Side lunge with with 7kg dumb bell (right leg) 
• Side lunge with with 7kg dumb bell (left leg)
• Tricep Dip
• Planks (rotate from elbow to straight hands)
• Tabata workout (20 sec workout 10 sec rest - 8 sets)
• Jumping rope

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

Feb 1st - Running update

Feb 1st 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
• Walk for 5 min
• 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 30 min at 8.0 kmph (Incline at 1.5) [Notice the difference]
• Note that ever since I have increased my speed and incline, I am taking two breaks of 30 sec each.
• One at 15 min 
• Second at 23 min
• Cool down (automatic reduction in speed by the treadmill) for 5 min
• Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope 
• Exercises (60 sec exercise, 20 sec rest)
• Rowing with 5kg dumb bells
• Forward lunge with 7kg dumb bell (right leg)
• Forward lunge with 7kg dumb bell (left leg)
• L raises with 5 Kg dumb bells
• Side lunge with with 7kg dumb bell (right leg) 
• Side lunge with with 7kg dumb bell (left leg)
• Tricep Dip
• Planks (rotate from elbow to straight hands)
• Tabata workout (20 sec workout 10 sec rest - 8 sets)
• Jumping rope

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

Jan 29th - Running update

Jan 29th 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
• Walk for 5 min
• 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 30 min at 8.0 kmph (Incline at 1.5) [Notice the difference]
• Note that ever since I have increased my speed and incline, I am taking two breaks of 30 sec each.
• One at 15 min 
• Second at 23 min
• Cool down (automatic reduction in speed by the treadmill) for 2.17 min(Didn't finish the warm up since someone was waiting for the trad mill ;-) )
• Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope 
• Exercises (60 sec exercise, 20 sec rest)
• 7.5 Kg dumbell - Hold with both hands
• Feet shoulder width apart
• Take dumb bell from right ankle to left shoulder (raise hands) and stretch
• Repeat same exercise for the other side.
• Squats with 5 Kg dumb bells
• Squats with 5 Kg dumb bells while only standing on right leg
• Squats with 5 Kg dumb bells while only standing on left leg
• Squats with 7.5 kg dumb bell held behind the back and stretching to above the head
• Push ups
• Plank
• Tabata workout (20 sec workout 10 sec rest - 8 sets)
• Jumping rope

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

Exercise Ball -- 15 min exercise

I am going to try this out and update back

Till then for all of you -- http://www.ideadigezt.com/15-minute-full-body-exercise-ball-workout/

Let me know if you try it out