Workout #4 questions

I did 30 reps of each exercise for all 4 times I did the workout.
Push-ups were the hardest exercise for me to complete
I di think that there has been an improvement. I feel like it is becoming easier to complete the challenges. I also feel my arms getting stronger because of all the chair dips and push-ups
I will continue to work out because I want to keep improving my endurance and keep increasing my muscle strength
It is recommended to do either 30 minutes of moderately intense cardio 5 days a week or intense cardio 3 days a week for 20 minutes
5 major muscle groups include the rhomboids, trapezius, erector spinae, deltoids, and obliques.
Rhomboids: prone lateral raise. Trapezius muscles: barbell deadlifts. Erector spinae: standing superman. Deltoids: upright row. Obliques: side plank.
For the prone lateral raise, you should do 4 sets of 15-20 reps. For the deadlifts, you should do 4 sets of 6 reps. For the standing superman, you should do 2-3 sets of 10-16 reps. For the upright row, you should do 3-5 sets of 15-20 reps. For the side plank, you should aim to do 60 seconds.