Week 7 - Workout 2




Workout #14 

For the workout to round off the 7th week of workouts, I did the “2 person challenge” workout off of Omnivox. I did this workout with Nicholas, a fellow student who has been in multiple workouts throughout the weeks, because having a friend to suffer by my side makes it more enjoyable. We altered the rules of this workout, we just each did half of the workout (100 jumping jacks, 100 high knees, 4 minutes of plank, 40 push-ups and 2 minutes of wall squat). We tried to incorporate “40 smiles” in our workout, but there was not much smiling during the actual workout, lots of laughing at each other. Applying the Fitt principles, starting with frequency, this workout can be performed 3-4 times per week, depending on fitness level. The intensity was moderate to high intensity, our heart rate was elevated through jumping jacks and high knees and muscular endurance was challenged by plank, push-ups, and wall squat. The time was 1 hour, nothing more and nothing less. Each circuit took about 20 minutes, we managed to repeat it almost 3 times before the 1 hour time was hit. Keep in mind we took constant breaks because we are nowhere near fit physically. We also didn't treat it as a challenge, it was mostly like a team up to achieve our goals. The type of workout was a Full-body circuit combining cardiovascular training (jumping jacks, high knees), core stability (plank) and upper-body strength (push-ups). When practiced consistently, this routine can contribute to improved conditioning, better posture, increased stamina, and enhanced functional strength. On another note, I feel as though I have expanded my understanding of what components are worked on with each workout session, and I feel as though it is clear in my writing. In conclusion, this workout was entertaining, and it was a pleasure to end off week 7 of the workouts with my friend by my side. 

Comments

Post a Comment

Popular posts from this blog

Action Plan

1)      What are the specific areas of weakness you remember identifying in your fitness appraisals that you wanted to address with your exercise program? I stated in my fitness appraisal that I wanted to work on my body composition (start building muscle, reduce fat, and maintain a consistent workout routine that I actually follow every week). Along with this, I also want to work on having a healthy diet that benefits my goals, and not fall easily to the temptations of eating unhealthy food.  With my exercise program, I want to focus more exclusively on weight training. I understand that weight training is a crucial way to build muscle over time, working on my upper body and building a more positive mental attitude towards working out.  2)   What are your goals for this fitness program? (to have fun, lose weight, socialize, look better, get stronger, improve athletic performance, etc.)  I obviously want to get stronger and improve my athletic perfor...
Read more

Week 8 Workout 2

Image
Workout #16 For the final workout of not only the week, but the entire blog program, we end off with a workout from Omnivox that I may or may not have already done. If I have done it, I apologize, I have done so many workouts for the last 8 weeks that I am unsure about which ones I have done off Omnivox. This workout was an AMRAP workout, featuring 10 push ups, 20 crunches, 45 second wall squat, 20 forward lunges,10 per leg and 45 seconds of plank. I will now apply the Fitt principles and starting with frequency, I would recommend doing this workout 3-4 times per week to maximize results. The intensity was moderate to high effort, because the work had short breaks between all the workouts, but it was still an intense workout on the body for this to be considered moderate to high effort. The time was 1 hour, and not as long as the first workout of this week. The type of workout was worked on basically every part of the body. The push-ups worked on muscular strength and endurance (trains...
Read more

Week 5 Workout 2

Image
Workout 10 Today's workout was probably the last time I will be doing a sports workout that involves me going outside in the freezing cold. I did this workout with the same friends from my 6th workout session, and at the same field because it is the only field in my area that still has a net within the goapoasts.  Playing in cold, snowy conditions added a completely different challenge to the usual routine. Right from the warm-up, I could feel my body working harder to stay warm and balanced on the slippery surface. Applying the Fitt principles, starting with frequency, I would say that you could do this workout about 2-3 times a week, although I would not recommend it in winter. The intensity of the workout was moderate throughout, there was a few minutes of running to warm-up, and obviously lots of kicking and chasing the ball, but nothing too extreme for me to say it was anything worse than moderate. The time of the workout was around an hour, we stayed a bit longer despite the ...
Read more