Day 4: Project C11

Day 4 of Couch to 11 kms program #projectC11 In 101 days, starting from 11th May 2019, taking one baby step after another, you will walk-run 11 kms, the same day participants of 10th edition of La Ultra - The High do 55, 222, 333 & 555 kms. Daily blog for training: https://drrajatchauhan.com/project-c11 Fb page: fb.me/projectC11 Fb group: Facebook.com/groups/projectC11 La Ultra - The High : www.laultra.in MotoMazing: www.motomazing.com

Do the following today (Tuesday):

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

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Long Breathing : 11 repeats x 3 sets

Breathing Deep: 11 reps x 3 sets

Toe Curls : 11 repeats x 3 sets

Toe Curls: 11 reps x 3 sets

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

Alphabets: Only a to k

Pelvic Tilts: 11 reps 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