Week 4 Workout 1



For my 7th workout, I decided to stay indoors and do a workout posted on Omnivox. The workout I did for 1 hour was the “deck of cards” workout posted on Omnivox. This workout consists of the constant rotation of jumping jacks, crunches, push-ups and squats. For this workout exclusively, I used an old deck of poker cards from my parents basement and picked cards at random, doing the amount of reps that matched with the card I picked. Applying the Fitt principle, beginning with frequency, I would say this workout should be done about 3 times a week. As with most of the workouts I have done so far in this 8-week routine, 3 times a week of this full-circuit is the perfect amount of time between recovery periods. The intensity is moderate to high intensity. I would say the technique for this workout would be to increase the intensity as you go along, but I am not at that level of fitness, so I kept the same pace and breaks in-between the circuits the same throughout the entire 1 hour session. The time of the workout was 1 hour, I repeated the circuit about 6 times in total within the 1 hour time period. This type of workout is a combination of cardio, strength, and core training. To break it down, jumping jacks (cardio), pushups (upper body), crunches (core), squats (lower body). Applying the Fitt principles to this workout ensures that it remains safe, effective, and adaptable for different fitness levels. By maintaining balance among frequency, intensity, time, and type, you can build endurance, strength, and cardiovascular health, and over time you can gradually make the routine more challenging for yourself. Overall, the workout went well, and I have realized for the first time that these workouts are slowly helping my conditioning, and I am feeling less pain the day after from my workouts. It was a good workout to do from the comfort of my home, and I can't wait for my other 1 hour workout tomorrow. 


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