Week #9

Week #9 SMART Goals:

12 Minute Run – My goal is to be able to run a lap a minute through the duration of the 12 minutes. I am going to do cardio every other day to build up my stamina to be able to have enough endurance up until the day of the twelve minute run. I can do types of cardio like going for longer walks, jump rope and burpees, for example.

Max Push-Ups – Every week do a minimum of 20 pushups a day, with one day break in between.

Sit-Ups – Every week I will keep track of my maximum amount of sit ups I can do in one minute. Every time, I will try to increase the number by at least 5. This way, my maximum amount of reps will increase drastically.

Side Hops – In order to increase my number of side hops, I need to get faster. To do this, every week I will do the 30/30 method. I will go as fast as I can for 30 seconds and then go at a reasonable, slower pace for thirty seconds. Every time I do this my 30 seconds will get faster and faster, thus, increasing the number of side hops I am capable of doing.

Plank – For improving upon my skills in the front plank I will follow the F.I.T.T guidelines for muscular endurance. Twice a week I will focus on my muscular endurance in order to increase my verbal rating. I will do this by having a frequency of- 2-3 times a week per muscle group that affects my front plank, with an Intensity-1-3 set per exercise, 15-25+ R, 2-3 exercises per major muscle group and 45-60 minutes each time I work out.

Wall Sit – I am going to try and do an on/off type of practise for my wall sit. I am going to hold my wall sit for a minimum of 30 seconds to a minute and then rest for 30 seconds, and then repeat. I will do this 4 or 5 times every other day.

Balance – One way I am going to try and improve my balance is by doing light stretches everyday. At home I can watch yoga or pilates videos as well to help improve my balance.

Week #9 – Workout 1: (This workout took me 10 minutes and 37 seconds)

Week #9 – Workout 2

Before, Half-Way and Post Run Selfie!

I ran around the park near my house, roughly around 5 times.

Pre Run Heart Rate: 76

After Run Heart Rate: 160

3 Minutes After Run Heart Rate: 100

Week #9 – Workout 3

For this workout, started off by doing a warmup of running outside for 10 minutes. Then, I did each exercise for one minute each. (Squats, sit-ups, Lunges, toe touches, wall sit, donkey kicks, Russian twists, arm circles, bridge thrust, fire-hydrants, side lunges, front plank, bicycle kicks)