Workout on October 19, 2026

Cardio

Location: Ambedkar ground

Warm-up

• Walking phase
• Normal walk - 30s
• Brisk walk - 30s
• Walk + arm circles - 30s
• Walking lunges - 30s
• Dynamic stretches
• Leg swings - 10 forward/back + 10 side-to-side each leg
• High knees - 20
• Butt kicks - 20
• Lunges + overhead reach - 8 each leg
• Ankle circles - 5 each direction, each foot
• Calf raises - 15
• Hip circles - 5 each direction
• Activation drills
• A-skips - 20 steps
• B-skips - 20 steps
• Side shuffles - 10 steps each direction
• Gradual acceleration - 50m easy -> 50m moderate -> 50m brisk

Running

• Run - 4km ; 22m 16s

Notes

• Gym closed, so went for a run