Morning 35 minutes circuit training workout.
21,837
Road Runner, Trail Runner, National Medal 400m 48.47 Seconds
Manoj BALIYAN Athlete
I was born in a sports loving family. My father who is my inspiration and mentor was my first guru with whom I started practicing running. I took the sport seriously and started practicing sprint events 200m and 400m under a professional coach (Mr. Arvind Kapoor) from June 2004 to January 2011. I participated in my first national athletics meet held at Hyderabad in 2003 at an age of 16.
After schooling I continued to represent Delhi in many Junior and Senior National Athletics meets. I also participated in All india inter university championships and won bronze medal in 2006. which was conducted in Bangalore (kanteerava stadium).
I started practicing long distance running since 2016. Since then I have been participating in different long distance events 5k, 10k ,Half marathon and Trail running events.
First experience of trail running 25km Trail running on 26th May 2019 at Bhowali village Nainital Uttrakhand.
Did 100days Running challenge from 27th April to 4th August 2019
Airtel Delhi Half Marathon till now participated in 2016,2017,2018,2019
Running for me Speed, Adventure and Simplicity.
My dream is to Represent India at International Masters Athletics championships in 2023
My some best achievements at National level Athletics meet:
Won bronze medal in 2002 VB school national games Hyderabad.
won silver medal in 2003 VB school national games Nagaur(Rajasthan).
Participated in Jr. National Athletics championships in 2004 Vijayawada(Andhra Pradesh).Heat 4th Place.
Participated in Jr. National Athletics championships in 2005 Chennai reached up to semifinal 4th Place.
Participated in All India inter university athletics championship held at Tirunelveli (Tamil Nadu) in 2004.
Participated in Jr. National Athletics championships held at Bangalore kanteerava stadium 2006 semifinal 5th place.
Participated in All India inter university athletics championship 2005 held at Kochi (Kerala) 6th place in finals.
Participated in All India inter university athletics championship 2006 held at Bangalore won bronze medal.
Sr. National Athletics championship 2010 held at Patiyala (Punjab) 5th Place.
Participated in Airtel delhi half marathon 2 times 2016 and 2017
Participated in 10 k run Dwarka run 2016 and 2017
Participated in 10k run soldier marathon Feb 2018
Participated in Trail running at Bonta Trails in 2017 and 2018.
Personal best timings:
100m 10.74 Sec
200m 22.10 Sec
400m 48.47Sec
500m 64 Sec
600m 1min 24 Sec
5km run 17min 32 Sec
10km 48min 53sec
Half Marathon 1hour 54 min
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Dilli dil se khelo!Quick Post
Let's play Hyderabad*High-Intensity Interval Training session* Live on Instagram 27th May 2020 0700hrs IST
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Jump Squat
Jack Knives (Abs)
High Plank Jacks
Jumping Jack
*30 Sec Excercise Above One In between 15 Sec Rest* 6 Set
Skater Jumps Ground Touch
Half Burpee
*30 Sec Excercise Above One In between 10 Sec Rest* 3 set
Join link https://www.instagram.com/running_inspiration_motivation/
Jump Squat
Jack Knives (Abs)
High Plank Jacks
Jumping Jack
*30 Sec Excercise Above One In between 15 Sec Rest* 6 Set
Skater Jumps Ground Touch
Half Burpee
*30 Sec Excercise Above One In between 10 Sec Rest* 3 set
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Let's play Ahmedabad*High-Intensity Interval Training session* Live on Instagram 27th May 2020 0700hrs IST
Join link https://www.instagram.com/running_inspiration_motivation/
Jump Squat
Jack Knives (Abs)
High Plank Jacks
Jumping Jack
*30 Sec Excercise Above One In between 15 Sec Rest* 6 Set
Skater Jumps Ground Touch
Half Burpee
*30 Sec Excercise Above One In between 10 Sec Rest* 3 set
Join link https://www.instagram.com/running_inspiration_motivation/
Jump Squat
Jack Knives (Abs)
High Plank Jacks
Jumping Jack
*30 Sec Excercise Above One In between 15 Sec Rest* 6 Set
Skater Jumps Ground Touch
Half Burpee
*30 Sec Excercise Above One In between 10 Sec Rest* 3 set
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Sporty Mumbaikars!!!*High-Intensity Interval Training session* Live on Instagram 27th May 2020 0700hrs IST
Join link https://www.instagram.com/running_inspiration_motivation/
Jump Squat
Jack Knives (Abs)
High Plank Jacks
Jumping Jack
*30 Sec Excercise Above One In between 15 Sec Rest* 6 Set
Skater Jumps Ground Touch
Half Burpee
*30 Sec Excercise Above One In between 10 Sec Rest* 3 set
Join link https://www.instagram.com/running_inspiration_motivation/
Jump Squat
Jack Knives (Abs)
High Plank Jacks
Jumping Jack
*30 Sec Excercise Above One In between 15 Sec Rest* 6 Set
Skater Jumps Ground Touch
Half Burpee
*30 Sec Excercise Above One In between 10 Sec Rest* 3 set
Quick Post
Let's Play Punjab*High-Intensity Interval Training session* Live on Instagram 27th May 2020 0700hrs IST
Join link https://www.instagram.com/running_inspiration_motivation/
Jump Squat
Jack Knives (Abs)
High Plank Jacks
Jumping Jack
*30 Sec Excercise Above One In between 15 Sec Rest* 6 Set
Skater Jumps Ground Touch
Half Burpee
*30 Sec Excercise Above One In between 10 Sec Rest* 3 set
Join link https://www.instagram.com/running_inspiration_motivation/
Jump Squat
Jack Knives (Abs)
High Plank Jacks
Jumping Jack
*30 Sec Excercise Above One In between 15 Sec Rest* 6 Set
Skater Jumps Ground Touch
Half Burpee
*30 Sec Excercise Above One In between 10 Sec Rest* 3 set
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Decathlon Running Club Delhi*High-Intensity Interval Training session* Live on Instagram 27th May 2020 0700hrs IST
Join link https://www.instagram.com/running_inspiration_motivation/
Jump Squat
Jack Knives (Abs)
High Plank Jacks
Jumping Jack
*30 Sec Excercise Above One In between 15 Sec Rest* 6 Set
Skater Jumps Ground Touch
Half Burpee
*30 Sec Excercise Above One In between 10 Sec Rest* 3 set
Join link https://www.instagram.com/running_inspiration_motivation/
Jump Squat
Jack Knives (Abs)
High Plank Jacks
Jumping Jack
*30 Sec Excercise Above One In between 15 Sec Rest* 6 Set
Skater Jumps Ground Touch
Half Burpee
*30 Sec Excercise Above One In between 10 Sec Rest* 3 set
Quick Post
Dilli dil se khelo!*High-Intensity Interval Training session* Live on Instagram 27th May 2020 0700hrs IST
Join link https://www.instagram.com/running_inspiration_motivation/
Jump Squat
Jack Knives (Abs)
High Plank Jacks
Jumping Jack
*30 Sec Excercise Above One In between 15 Sec Rest* 6 Set
Skater Jumps Ground Touch
Half Burpee
*30 Sec Excercise Above One In between 10 Sec Rest* 3 set
Join link https://www.instagram.com/running_inspiration_motivation/
Jump Squat
Jack Knives (Abs)
High Plank Jacks
Jumping Jack
*30 Sec Excercise Above One In between 15 Sec Rest* 6 Set
Skater Jumps Ground Touch
Half Burpee
*30 Sec Excercise Above One In between 10 Sec Rest* 3 set
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Decathlon Running Club DelhiTabata -- High-intensity interval training, also called high-intensity intermittent exercise or sprint interval training, is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less-intense recovery periods, until too exhausted to continue.
Invented by Dr. Tabata in 1996
The individual works at maximum intensity for 20 seconds, followed by 10 seconds of rest for 8 rounds.
5 days a week for 6 weeks, resulted in a 28% increase in anaerobic and 14% increase in aerobic fitness.
In order to fully execute an intensity to reap the full benefits of Tabata interval training, you want to work at 75% of your maximum heart rate or above.
220-your age = HRmax
Invented by Dr. Tabata in 1996
The individual works at maximum intensity for 20 seconds, followed by 10 seconds of rest for 8 rounds.
5 days a week for 6 weeks, resulted in a 28% increase in anaerobic and 14% increase in aerobic fitness.
In order to fully execute an intensity to reap the full benefits of Tabata interval training, you want to work at 75% of your maximum heart rate or above.
220-your age = HRmax