Workout Challenge for week 4

For this weeks’ personal bonus activity, I went on a 15 minute walk.

First workout challenge for week 4

Second workout challenge for week 4

Questions for workout challenge week 4

• How many reps did you do? Time 1^st attempt, time 2^nd attempt?

I did 300 reps, for the first attempt it lasted about 25 minutes and for the second attempt it lasted about 20 min.

• Which exercise did you find the most challenging?

I find the push-ups the most challenging.

• Do you think your fitness level has improved after these challenges? Identify a physical proof.

I think my fitness level has improved a bit; I feel a little bit stronger mostly my upper body.

• Will you continue to workout now that you have completed the 4-week challenge? Why or why not?

I will continue to work out, because I want to be in shape and be genuinely healthy in general, also working out made me feel more energized which helped with my well-being in general.

• It is recommended to do cardio how often, how hard and for how long each week?

The intensity for cardio is 60-85% of max heart rate, for 20-60 minutes for 3-5 times / week

• Identify 5 major muscle groups.

Quadriceps, Glutes, Abdominals, Hamstrings and pectoralis major 

• Identify one exercise that you can do for each of the major muscle groups that you selected.

Quadriceps: lunges; Glutes: squats ; Abdominals: curl ups ; Hamstrings: hamstring bridge ; Pectoralis major: chest flyes

• Identify the frequency and intensity level recommended for each exercise that you selected to improve your overall fitness level.

For General fitness:

Lunges: 2 sets of 10 reps 

Squats: 2 sets of 10 reps

Curl ups: 2 sets of 10 reps

Hamstring bridge: 2 sets of 10 reps

Chest flyes : 2 sets of 10 reps