Week 8:

Workout 1:
30 jumping jacks
20 squats
20 sumo squats
10 lunges (on each side)
20 sit ups
20 side sit ups (on each side)
20 side to side curls ups
15 leg raised sit ups
15 bicycle sit ups
15 lower ab leg raises
10 push ups
45’ plank
45’ mountain climbers
15 donkey kicks (on each side)
15 fire hydrants (on each side)
10 glute bridges
10 glute bridge on one leg (on each side)
1 min wall sit

Workout 2:

Week 8 Questions:

a) The aspected of my goals that i was most succesful in achieving is improving my health and body composition since i lost a bit of weight which leaves closer to the healthy range in the BMI chart. This programm definitely has lots of benefit since in a way it forces you to workout and improve your fitness level.

b) I think i was unseccesful in achieving my initial goal that i set at the start of the semester which was to lose 10 pounds since it was a bit unrealistic for the time i had and my current lifestyle.

c) My nutrition did change during the course of this programm since i was a lot more careful with what i was eating and it also made me be more creative with what i was chosing to eat.

d) What i learned about myself during the last months was that it is very important that i make time for myself and practise healthy habits to improve my fitness and body composition.

e) Physically i have noticed that i have lost a bit of weight and i am also more energized during my day which is due to the food choices i make. Psychologically, i am less stressed because working out makes me relax and feel accomplished.

f) It was suprisingly not that difficult to incorporate working out in my day to day life since the workout were only two times a week and 20 minutes each.

g) During the quarantine my mental and physical health have definitely been affected since i do not go out but sometimes i go on runs which actually helped my physical and mental health a lot.