Week 5 Workout 1

 



Workout 9

For my first workout of the 5th week, I created a workout from scratch and repeated it for about 1 hour in my usual living room spot, making sure it properly applied the FITT principles. The workout began with a 15-minute warm-up on my treadmill bike, maintaining a steady pace to gradually elevate my heart rate and prepare my muscles for the next 45 minutes. Then after that, I spent 50 minutes alternating between sets of 20 pushups, 40 sit-ups, 1-minute planks, and 50 jumping jacks. I was able to repeat this cycle 4 times in 45 mins, while taking 30 second breaks in between every different workout and at the end of every complete cycle. Applying the Fitt principle, beginning with frequency as always, the workout could be done 3 or 4 times per week for optimal fitness results. The intensity was moderate to high intensity, but it varied throughout the session. At the beginning, in the warm-up period, it was very low intensity, just to prepare my body for the upcoming intensity. Other than my first time using a warm-up in my weekly blog workouts, it was the typical workout session. A quick little warm-up on the bike, followed by alternating strength and cardio exercises (pushups, sit-ups, planks, jumping jacks). The time of the workout was 1 hour total,15 mins warm-up followed by 45 minutes of circuit training. The type of workout performed was a combination of aerobic (biking, jumping jacks) and strength training (pushups, sit-ups, planks). The one-hour Time commitment made this workout manageable and sustainable, but I admit I was not at my best. I helped finish the tempo with my grandparents in the early morning before this workout, so my form was not at its best during the workout and my fatigue was evident. So overall, while this is the most I have struggled physically at a workout, I still tried my hardest to ensure that every minute contributed to better strength, endurance, and overall fitness.

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