Gymnast Status

 My 2-week Physical Activities 

Cardio

Starting with the first week:

Monday I did a 30-minute workout and did each exercise three times with a two-minute break in between sets

10 exercises = one minute each

 The exercises I specifically did were:

- Mountain climbers

- Jog in place

- Lunges

- Jumping jacks

- Burpees

- Butt kicks

- Jump squats

- High knees

- Frog Jumps

- Heel jacks

Monday Report: Was pretty difficult to get the momentum to continue after the 2nd set but I was able to push myself and continue going and it was well worth it.

Wednesday I did all the same 10 exercises for 30 minutes and did each exercise three times.

Wednesday Report: Was still sore in the legs and back from Monday but it was a little easier to pace myself and keep up the momentum this time since I knew what to expect. 

Friday I did all the same 10 exercises but for 40 minutes and did each exercise four times in the same order. 

Friday Report: A really good challenge and especially fun to do while listening to music but very exhausting afterward and a good way to get my cardio in. 

The second week:

For the second week of Cardio, I did the exact same workouts and in the same rhythm. Monday was 30 minutes with each exercise three times, and Wednesday was 30 minutes with each exercise three times. Friday was 40 minutes with each exercise four times.

Full week report: Monday/Wednesday/Friday

On Monday it was easier than the week before because I had gotten in a better rhythm and was hydrating more beforehand and knew what to expect. Same with Wednesday I noticed I was actually looking forward to the workout, putting my AirPods in, and getting in a good sweat. Friday was a little more difficult since it is four sets and forty minutes of a lot of cardio but it was a great way to end off the week. 

Resistance

Starting with the first week: 

Tuesday I did one set of exercises with 10 REPS

The exercises I specifically did were:

- Squats

- Lunges

- Push-ups

- Plank

- Chest press

- Step ups

- Pull ups

- Back extensions 

(Five-pound weights were you used for certain exercises where I could hold them at the same time.)

Tuesday Report: This was fairly difficult since I had just done a hard cardio workout the day before and was already sore but this was great for my arms along with my legs and helped stretch out some of the muscles that were sore.

Thursday I did the exact same thing as Tuesday

Thursday Report: Basically the same as Tuesday I was pretty sore but was gaining a routine now of what I enjoyed and could turn it into something fun and enjoyable but also hard and a challenge. 

The second week:

For the second week of resistance training, I did the same thing as the week before on Tuesday and Thursday but instead alternated with 5-pound weights and 10-pound weights. 

Full week Report: Tuesday/Thursday: For this week doing 10-pound weights instead of 5 was great because I felt stronger and I have already been doing this workout for a couple of weeks, I decided to stick with the same things so I can continue to improve with them till I believe I need to do something harder. 

Flexibility 

Starting with the first week:

Monday I did 8 exercises for 30 seconds each and did 4 REPS.

The exercises consisted of:

- Upper back stretch

- Shoulder stretch

- Hamstring stretch

- Cat/Cow

- Cobra stretch 

- Butterfly stretch

- Shin stretch

- Toe touch

Wednesday I did the same 8 exercises for 30 seconds each and did 4 REPS

Friday I did the same 8 exercises for 30 seconds each and 4 REPS

Full Week Report: Monday/Wednesday/Friday: I did flexibility training after I did cardio to get in some yoga and flexibility for my sore muscles and this was very beneficial each day that I did this and made me rest a lot better after the workout. 

The Second week: 

I followed the exact same pattern the second week and did these exercises after my Cardio to stretch out my muscles on Monday, Wednesday, Friday

Full week Report: Monday/Wednesday Friday: Same as the week before this became a routine to me and something I really looked forward too after a hard workout of cardio, it was a great cool down and helped me feel stronger and more flexible. 

Here is a photo after one of the days I did Resistance Training 

I relate my two-week experience with TOPHAT Because since starting this course I have always been an active person and always enjoyed working out but with TOPHAT I have been able to learn so much knowledgeable information about the importance of physical activity and what it can do for your mind and body. I also have learned how bad it can be to be seated all the time and that helped with a lot of motivation in getting up and moving more so I wasn't sitting for extra long periods of time. 

Participating and focusing more on my well-being and physical activities not only makes me feel great about my body but it helps me so much mentally that I feel happier and healthier with myself. I have struggled with a lot of anxiety before but I noticed when I stay consistent with a workout routine or physical activity I truly see the wonderful benefits and have lower stress and anxiety in my daily routine. 

External Link: 

https://www.youtube.com/watch?v=z_xEzYVCqWk