Task
Task #1
Download and complete 5.03 Personal Muscular Workout Plan.
Submit your completed work to the 5.03 Personal Muscular Workout Plan Dropbox.
Task #2
Go to the Quizzes area and complete the 5.03 Personal Workout Exercise. You may use your notes as needed.
Task #3
You will have 5 separate workout sessions for this lesson. Do not move on to the next lesson until you have completed all 5 workout sessions.
You will complete 5 separate workouts for this session.
Complete the following multi-step workout.
Complete the following workout each day this week (5 days);
- Make sure that your total workout time is 45 minutes each session. This includes 10 minutes of warm-up cardio activities, 30 minutes of a muscular strength routine, followed by 5 minutes of a cooldown activity.
- Warm-up: 10 minutes of cardio.
- Muscular Strength/Endurance Only Exercises: - Remember, you can review the proper techiques for these exercises by looking back at the previous lessons in this unit.
- Day 1 - Complete the following exercises: 40 air squats, 30 sit-ups, 20 push-ups, 10 pull-ups. Completing all of these exercises is called 1 cycle. Complete as many cycles as you can in 30 minutes.
- Day 2 - 40 minutes of cardio only. No muscular strength or endurance today. Let your muscles rest for repair and rebuilding.
- Day 3 - Complete the following timed circuit workout five times (sets) each day:
- Station #1 — 30 seconds of wall push-ups
- Station #2 — 30 seconds of wall squats
- Station #3 — 30 seconds of crunches/curl-ups
- Station #4 — 30 seconds of tricep dips
- Station #5 — 30 seconds of lunges (side to side)
- Station #6 — 30 seconds of planks
- Station #7 — 30 seconds of arm circles forward
- Station #8 — 30 seconds of toe raises
- Station #9 — 30 seconds of oblique twists
- Station #10 — 30 seconds of arm circles backward
- Day 4 - 40 minutes of cardio only. No muscular strength today. Let your muscles rest for repair and rebuilding.
- Day 5 - Complete as many cycles as you can in 20 minutes: 30 crunches, 20 Superman, 10 push-ups, 20 air squats
- Cooldown: 5 minutes.
You will complete this workout 5 times.
Download and complete 5.03 Activity Log.
You will record the following information:
- What warm-up cardio activity did you choose?
- How many cycles did you complete in your 30-minute Day 3 session?
- Did you have to make any modifications to your workout?
- What cardio activity did you choose for Day 2 and Day 4?
- What cooldown activity did you use?
- How did you feel at the end of your workouts?
You will also answer some questions concerning your feelings about your workouts.
Submit your completed work to the 5.03 Activity Log Dropbox.
Task #4
Go to the Quizzes area and complete the Unit 5 Test.