(Ignore my hair, it’s an absolute mess)

1. I did 30 reps of each exercise for all 4 times I did the workout.
2. Push-ups were the hardest exercise for me to complete
3. 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
4. I will continue to work out because I want to keep improving my endurance and keep increasing my muscle strength
5. 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
6. 5 major muscle groups include the rhomboids, trapezius, erector spinae, deltoids, and obliques.
7. Rhomboids: prone lateral raise. Trapezius muscles: barbell deadlifts. Erector spinae: standing superman. Deltoids: upright row. Obliques: side plank.
8. 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.

1. I thought this workout was very intense. It was the first one that really had me sweating and out of breath. The first couple of times I could not complete the workout without stopping at least once, but by the third time through I got the hang of it and I made it through the whole thing.
2. Since we are on lock down at this time, it is much easier to find the time to workout during the day. I try and do it on the same days I would if I were in school to keep a routine going.
3. A warm up is important in order to prevent injury. Since you are going to be using major muscle groups to work out, it is important that you warm up the body. A good warm up is something that gets your heart rate up but does not over exert the body.
4. I noticed that, since the beginning of this class, I have been getting stronger (because of all the chair dips and push-ups). I also noticed that I can hold a plank for longer than I used to before. I do not know if I am losing weight but I do feel like I am building muscle mass.
5. Regular exercise boosts the HDL cholesterol, which is good for you, and decreases the triglycerides, which is the bad cholesterol. This means there is a decrease in heart diseases and strokes. Daily exercise also decreases blood pressure. Thirdly, it can decreases glucose levels, which, in turn, decreases your likelihood of getting diabetes. Lastly, paired with nutrition, daily exercise can control weight loss and weight gain, which can prevent obesity.
6. Daily exercise can improve mood, decreases stress and helps with stress management, can improve self-esteem, and increases satisfaction in physical accomplishments.
7. muscle conditioning helps with body composition because it decreases fat, increases the amount of calories used, and increases muscle mass.
8. 3 stretches to improve posture are active child’s pose, standing forward fold, and downward facing dog.