31st March 2015

Tuesday : 2 sets of
(10 sec rest between each exercise and 30 sec rest between each set)
30 jumping jacks
30 push ups
30 squats
30 mountain climbers
30 lunges (15 each leg)
30 cycling cross crunches
30 Step ups (15 each leg)
30 leg raise crunches
30 Wall Side Kicks (15 each leg)
45 secs bridge (3 x 15 secs)
30 Side Kicks (15 each leg)
30 secs wall squats

4th Week of March

Monday : 6.6 kms walk
26 Push ups
20 cycling cross crunches
15 leg raise crunches

Tuesday : 2 sets of
(10 sec rest between each exercise and 30 sec rest between each set)
30 jumping jacks
26 push ups
26 squats
26 mountain climbers
26 lunges (13 each leg)
26 cycling cross crunches
26 Step ups (10 each leg)
26 leg raise crunches
20 Wall Side Kicks (10 each leg)
45 secs bridge (3 x 15 secs)
20 Side Kicks (10 each leg)
30 secs wall squats

Wednesday : 6.7 kms walk
26 Push ups
26 cycling cross crunches
26 leg raise crunches

Wednesday : No Workout had to leave early for some work.

Friday : 6.8 kms walk
26 Push ups
26 cycling cross crunches
20 leg raise crunches

Saturday : 7.1 kms walk

3rd Week of March

Monday : 6.6 kms walk
26 Push ups
26 cycling cross crunches

Tuesday : 2 sets of
(10 sec rest between each exercise and 30 sec rest between each set)
30 jumping jacks
25 push ups
25 squats
26 mountain climbers
26 lunges (13 each leg)
26 cycling cross crunches
20 Step ups (10 each leg)
10 v-ups
30 secs bridge (3 x 10 secs)
30 secs wall squats
20 Side Kicks (10 each leg)

Wednesday : 6.4 kms walk
26 Push ups
26 cycling cross crunches

Thursday : 3.75 kms walk
8 X 50 meters sprints (fast walk back recovery)
6 pull ups (3×2)
20 heel touch crunches
10 leg raise crunches
26 push ups

Friday : 6.4 kms walk
26 Push ups
26 cycling cross crunches
15 leg raise crunches

Saturday : 4.5 kms walk

2nd Week of March

Monday : 5.3 kms walk
20 Push ups
20 crunches

Tuesday : 2 sets of
(10 sec rest between each exercise and 30 sec rest between each set)
30 jumping jacks
20 push ups
20 squats
20 mountain climbers
20 lunges (10 each leg)
20 cycling cross crunches
30 secs bridge (3 x 10 secs)
30 secs wall squats
20 Side Kicks (10 each leg)

Wednesday : 5.3 kms walk
20 Push ups
20 cycling cross crunches

Thursday : 2 sets of
(10 sec rest between each exercise and 30 sec rest between each set)
30 jumping jacks
20 push ups
20 squats
20 mountain climbers
20 lunges (10 each leg)
20 cycling cross crunches
30 secs bridge (3 x 10 secs)
10 v-ups
30 secs wall squats
20 Side Kicks (10 each leg)

Friday : 5.7 kms walk
20 Push ups
20 cycling cross crunches

Saturday : 6.2 kms walk
20 Push ups
20 crunches

1st Week Of March

Tuesday : 3.9 kms walk
10 Push ups
10 cycling cross crunches

Wednesday : 2 sets of
(10 sec rest between each exercise and 30 sec rest between each set)
60 jumping jacks
20 push ups
20 squats
20 lunges (10 each leg)
20 cycling cross crunches
30 secs bridge (3 x 10 secs)
30 secs wall squats

End it with two sets on Mountain climbers(20 reps each set)

Thursday : 4.2 kms walk
20 Push ups
20 Crunches

Friday : 2 sets of
(10 sec rest between each exercise and 30 sec rest between each set)
30 jumping jacks
20 push ups
20 squats
20 mountain climbers
20 lunges (10 each leg)
20 cycling cross crunches
30 secs wall squats
20 Side Kicks (10 each leg)

Saturday : 4.94 kms walk
20 Push ups
20 Crunches

Changed Goals

Took two weeks off after Mumbai Marathon (Only stretching every other day for these two weeks). After the first two weeks of rest wanted to take it slow so have been working out three days a week, every week. Even then my knee used to hurt. So for now first target is to lose weight and get some flexibility back.

Plan for now is to Walk twice a week, strength training twice a week and long easy run only once a week.

Hopefully I am able to stick to this plan.