Welcome to My New workout Blog
Workout # 1 Week 1
This video contains the week 1 workout done twice, with the addition of a personal bonus activity which I did a boxing session with my dad.
Each workout consists of 5 minute warm up on bike, the given workout and stretching.
Workout #1 Questions
- I feel like the 1 minute sets were pretty intense and some exercises were harder to keep up for the entire minute.
- I liked the alternating step ups because even though I really felt the burn after one minute it was a simple exercise that I found enjoyable.
- I disliked the two feet side jumps because I felt that it didn’t work my muscles as much as the other given exercises.
- I managed to fit this workout in before and after school. It wasn’t that hard to do, even on the days where I finished class at 6 I managed to get a workout done.
- Three exercise options that work the Quadriceps, Hamstring and glutes are split squat jumps, single leg glute bridge and jump squats.
- Three exercises that work the abdominal muscles are bicycle crunches, russian twist and the plank.
- Two exercise options for the upper back are the bent-over barbell row and the one-arm dumbbell row. Two exercises for chest are bench press and flyes.
- Three different exercise options for the shoulder/deltoid muscles are the dumbbell front raise, dumbbell shoulder press and the tubing posterior flyes.
Workout #2 Week 2
This video contains the week 2 workout done twice, plus my personal bonus activity. For this activity, I chose to start off with some soccer drills and finish off with juggling.
Each workout consists of a 5 minute warm up on the bike, the given workout and stretching.
Workout #2 Questions
- I prefer the 1 minute challenge because I feel the intensity more and I prefer the exercises done during this challenge. There’s a bigger variety and the fact that each one is done for minute makes the workout pass faster.
- I tend to get stressed with school however after a workout I feel better like some of that tension is released. I also tend to be in a better mood afterwards and more motivated throughout the day.
- Not only am I motivated because the workouts have to get done for this class but I also like the small changes that im seeing with my body (some more toning) so I am motivated to continue.
- I should be eating 7 to 10 servings of fruits and vegetables per day according to Canada’s Food Guide. I am currently not getting enough, however I can improve that by including more fruits in my daily breakfast and by preparing some fruits and vegetables as snacks for school.
- Six essential nutrients are protein, carbohydrates, fats, water, minerals and vitamins.
- Four Carbs that we should eat more of are whole grains, vegetables, whole fruit and potatoes.
- Four Carbs that we should eat less of are fruit juices, white bread, white pasta and pastries.
- A nutrition improvement that I should consider making is switching from eating white bread, white pasta and white rice to eating brown rice, whole wheat bread and whole wheat pasta since these provide more vitamins, minerals and fiber.
Workout #3 Week 3
This video contains the week 3 workout done twice, plus a bonus activity. I once again decided to do some soccer drills.
Each workout consists of a 5 minute warm up on the bike, the given workout and stretching.
Workout #3 Questions
- I found that the workout had a good intensity level. I was able to do the 8 exercises consecutively, however I sometimes needed a sip of water to keep going.
- I fit my exercise program into my schedule by completing it on Monday after school and on Wednesday before school. These are convenient times for me and this time doesn’t interfere with my other daily activities.
- The point of a warm up is to prepare our body for physical activity. A successful warm up is one that increases body temperature, increases heart rate and breathing rate.
- Some physical changes that I have experienced throughout this class are an overall toning of my body, especially my lower body.
- Four health benefits of regular participation in physical activity are lower risk of Type 2 diabetes, lower blood cholesterol levels, lower risk of heart disease and allows you to manage your weight better.
- Four physiological benefits of regular participation in physical activity are better blood circulation which helps psychological state, more self esteem, you feel stronger and reduces depression and anxiety.
- Muscular conditioning is key to healthy body composition because it reduces body fat, increases muscle mass, helps to keep bones dense and strong, and increases energy levels.
- Important exercises or stretches for posture development and improvement are the child’s pose, the cat cow, and the downward facing dog.
Workout #4 Week 4
This workout contains the week 4 workout done twice.
Each workout consists of a 5 minute warm up in the bike, the given exercise (I chose to accomplish 300 reps) and the stecthing exercises at the end.
Workout #4 Questions
- For my first and second attempt I accomplished a total of 300 reps.
- The exercise that I found the most challenging was the out-in planks. I really felt it working my core and it was harder for me to do a lot of reps.
- Yes, I think my fitness level has improved after these challenges. As physical proof I’ve noticed a change in my legs such as a little bit of toning.
- Yes, I will continue to workout now that these challenges are completed because I like the benefits that working out brings to me not only physically but mentally also. After this class I also have more knowledge of the exercise options I have and how to complete a proper workout so not feeling as lost is quite motivating too.
- It is recommended to do cardio 5 days a week, for 30 minutes a day at a moderately-intense level.
- Five major muscle groups are chest, back, arms and shoulders, legs and glutes, and abs.
- An exercise for each muscle group can be the following:
For chest: Dumbbell press
For back: One-arm dumbbell row
For arms and shoulders: Seated posterior flyes
For legs and glutes: Walking lunges
For abs: Curl-ups
- To improve my overall muscle fitness level, I would have to do each of these exercises 2-3 times a week per muscle group, and I would have to accomplish 2-3 sets of 10-15 reps per exercise.
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