- EZ Bar Curl – 20 reps, 3 working sets
- Overhead Dumbell Extensions – 10 reps each arm, 3 working sets
- Hammer Curls – 20 reps, 3 working sets
- Bench Dips – 20 reps, 3 working sets
- Alternate Tricep Extension – 12 reps, 3 working sets
- Rope Cable Triceps Extension – 20 reps, 3 working sets
- Cable Curl – 15 reps, 3 working sets
- Bicycle Crunch – 60, 3 working sets
- Alternate Heel Touches – 20 reps, 3 working sets
- Crunches – 20 reps, 3 working sets
- Yoga Ball Curls – 2o reps, 3 working sets
- Leg raises with ball – 10 reps, 3 working sets
- Crunches with ball – 15 reps, 3 working sets
- Cable Crunches- 20 reps, 3 working sets
- Inner thigh beats- 20 reps, 2 working sets
- Oblique crunch – 10 reps, 2 working sets
- Elliptical – 8 minutes
- Alternate step ups – 20 reps, 3 working sets
- Treadmill – 3 minute jog, 3 sets
Week 7 Questions
I have reached my goals since setting them. By stretching before and after my workouts, my flexibility has progressed to the point where it no longer hurts and pulls uncomfortably. There is always room to improve but it is much better than when I first started. My new goals are to be able to do 30 pushups ‘easily’. Working on my upper body strength and define my arms. As well as, run at least 10 minutes everyday to push myself into cardio. I have made myself a 5 day workout plan and I’ve been following it for the last 3 weeks; I’m getting stronger and I’ve noticed that I’m struggling less in this third week than in the first week.
The USDA recommends 5-9 portions a day of vegetables. I am definitely not getting enough. Although my work out routines are getting better, my diet routine is lacking. In order to help myself get these servings, I can bring myself little snacks (veggies) to school instead of waiting to eat until I get home. My three favourite vegetables are peppers, tomatoes, and cucumbers; however, all three of these foods are considered ‘fruits’ as they contain seeds … so if we’re being technical, celery, green beans, and lentils.
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