a ‘Couch to 11 kms’ program over 101 day wherein you will walk-run 11 kms wherever you are when participants of 10th edition of La Ultra - The High will run 55, 222, 333
&
555 kms in Ladakh, i.e. 19th Aug ‘19.

Project C11 Rajat Chauhan Project C11 Rajat Chauhan

Day 5: Project C11

5th Day of Project C11: Couch to 11kms in 101 days

Today is the 5th day of Project C11. Just keep at it.

Breathing: 11 reps x 3 sets a day

Heel Raises: 11 reps x 3 sets a day

Cheer Squats: 11 reps x 3 sets a day

Orange Back Squeeze: 11 reps x 3 sets a day

Skipping: 11 reps x 3 sets a day

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Project C11 Rajat Chauhan Project C11 Rajat Chauhan

Day 4: Project C11

Day 4: Project C11

Couch to 11 kms in 101 days. One baby step at a time.

Do the following today (Tuesday):

Puppet Posture will be important to do exercises well and to keep a good form while you walk-run.

Long Breathing : 11 repeats x 3 sets

Toe Curls : 11 repeats x 3 sets

Alphabets : 11 repeats (A-K) x 3 sets

Pelvic Tilts: 11 reps x 3 sets

Walk-Run Plan

Slow easy peasy Walk for 4 min

Followed by brisk walk for 1 min

Repeat 4 min slow - 1 min brisk walk for 4 times in total

You’ll do 20 min in total

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