Here are the links to my last 2 workouts: https://youtu.be/1u5qrt2MZAU & https://youtu.be/myPCVTqo3ss Following are the questions and answers pertaining the workout.
Q1) How many reps did you do? Time 1st attempt? Time 2nd attempt?
A1) Although my goal is to complete the 500 reps challenge one day, I chose to go along with the 300 reps for this workout as I am not at the best fitness level at this point. In my first attempt I completed the workout in 21: 48 seconds excluding the cardio but inncluding the stretches, in my second attempt I completed the workout in 20:23 seconds excluding the the cardio and including the stretches.
Q2) Which exercise did you find the most challenging?
A2) The most challenging exercise for me was the in-out plank as I would have to jump in and out of a plank keeping my posture, in fact because I knew I wouldn’t last I modified the exercise to “climbing” so instead oh jumping in-out I took steps in-out of a plank.
Q3)Do you think your fitness level has improveed after these challenges? Identify a physical proof.
A3) Personally I haven’t developped significant changes I had aspired to but that is mainly due to me limiting myself with the workouts as my “exercise and actvity” throughout the week. However, I do feel that my endurance has increased, I can last much longer and do many more reps (more than 12) than what I had started off with.
Q4) Will you continue to workout now that you have completed the 4 week challenge? Why or why not?
A4) Personally I am willing to push myself into working out as much as I can. I do have a goal of loosing weight so I definitely will continue to workout and maybe even join a gym, I have noticed that just even doing cardio makes me feel stress-free and relieved.
Q5) It is recommended to do cardio how often, how hard and how long each week?
A5) It is recommended to do cardio 3-5 times a week. It is important to maintain the HR at an average of 60-85% of the MAX HR which can be calculated as: 220 – age = HR and the HR x .85 and HR x 0.60. A cardio workout can include skipping, swimming, jogging and other things and should be completed for 20-60 min or 1-2 minutes of high intensity for atleast 10 min.
Q6) Identify 5 major muscle groups.
A6) 5 major mascle groups are: the quadriceps, the abdominals, pectoralis major, deltoids and the latissimus dorsi.
Q7) Identify 1 exercise each for each major muscle group mentioned above.
A7) Quadriceps: Squats wtih weights; Abdominals: sit-ups; Pectoralis Major: push-ups; Deltoids: Shoulder press, Latissimus Dorsi: Chin-ups.
Q8) Identify the frequency and intensity level recommended for each exercise that you selected to improve your overall muscle fitness level.
A8) Each muscle group should be trained 2-3 times a weeks with enough repetitions to tire out the msucle by the last rep with enough load.
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