DAY 1 : STRENGTH TRAINING
As promised i am posting my workout schedule for the mumbai marathon/ half marathon preparation. People not participating can also follow it. Its a 30 day plan and i will post one everyday from today. Here it goes
Warm up: a slow jog for 2 kms followed by stretching main muscle groups like arms, neck legs.
Main set: this set of 12 exercises do them in the given order.
1 full squats without weight ( continues joints opening it helps to strengthen joints and muscle and increase muscle endurance )
2 slow pushup for 40 sec ( arm action strength )
3 back military press ( it develops your scapula ,and arm action motion )
4 bench press ( with barbell)
5 regular abs crunches
7 calf’s( heel and toe moment )
8 knee extension ( help’s in long hours workout to develop knee strength )
9 arm action
10 clean and press ( father of all exercise )
12 arm curls
Cool down:Holding exercise
Do the stretches back, neck arms, legs etc but hold it for 10-12 sec( very important)
Then 1 km slow run.
That’s it for the 1st day don’t forget to hydrate and hope you guys have fun working out. Please share your comments, i would love hear your experience about the workout .