Scribd
Upload
35 views

Rosello 11stem13 Reflection Paper

Chadryniel created a 15-day fitness plan to improve his health and gain muscle and strength. The first week was challenging as he worked out 5 times which included exercises like pushups, squats, and burpees that tired him out. Each subsequent week he progressively increased the intensity by adding more reps or sets to exercises. By the third week he had added challenges to his workouts like more sprints. Overall, he found the plan successful as it was challenging but fun and helped him gain muscle and improve his cardio and strength.

Uploaded by

psalmuel06
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
35 views

Rosello 11stem13 Reflection Paper

Chadryniel created a 15-day fitness plan to improve his health and gain muscle and strength. The first week was challenging as he worked out 5 times which included exercises like pushups, squats, and burpees that tired him out. Each subsequent week he progressively increased the intensity by adding more reps or sets to exercises. By the third week he had added challenges to his workouts like more sprints. Overall, he found the plan successful as it was challenging but fun and helped him gain muscle and improve his cardio and strength.

Uploaded by

psalmuel06
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 1

Reflection Paper

By: Chadryniel Psalmuel S. Rosello (11STEM13)

“It is a shame for a man to grow old without ever seeing the beauty and strength of which
his body is capable."—Socrates The 15-day fitness/workout was very challenging and intimidating at
first, but after the first week, you get used to the workout plan you made. With SDG 3 (good health and
well-being) in mind, I made my 15-day fitness plan to gain muscle and strength, improve my cardio, and
maybe lose some fat. The first-week workout involves pushups, burpees, squats, and more, which my
body is already familiar with because I am physically active. I forgot to add this to my workout plan, but I
gradually added a progressive overload each week so that my body also gradually progressed.

The first week was very challenging for me because I wasn’t used to working out or exercising
five times a week. The first was upper body muscle strength training, which included pushups until failure,
pike pushups, and shoulder taps. This was especially a big challenge for me as I was already tired after
going home after school and usually workout only on the weekends. The second day consisted of lower
body muscle strength training, which included squats, calf raises, and lunges. It was also excruciating
because I never train my lower body. The third day was a combination of lower and upperbody muscle
endurance training, which included beginner burpees, mountain climbers, and planking. It was a difficult
day. I took a rest and started my fourth day the next day. My fourth day was flexibility and balance training,
which was one leg stands and stretches like seated hamstring, calf stretch, shoulder stretch, child’s pose,
and cobra stretch. This day was the easiest by far. The next day (fifth), which was an endurance training
day but cardio, I decided to jog for an hour with my brother around town. This concluded my first week.
Overall, this week was hard, but afterward, it was still fun. In the second week, I decided to add 5 reps to
my lower body muscle strength training exercises, replace beginner burpees with burpees with push-ups,
and do cardio for 2 hours instead of 1. I didn’t add anything to my upper body muscle strength training; it
was flexibility and balance training because the exercises in these days gradually progressed naturally.
Overall, the second week was also fun, and the progressive overload was nice. In the third week, I added
2 reps to the pike pushups and shoulder taps exercise, added another superset to my lower and
upperbody muscle endurance training, and completed my 2-hour cardio with 10 sets of 100-meter sprints,
thus concluding my 15-day fitness plan.

For me, the 15-day fitness plan was a success. I had a challenging but fun experience. I
gained some muscle, improved my strength, and lost a little bit of fat. I improved my well-being and
started a healthy routine. I would gladly continue this workout routine and also continue to improve my
health and well-being.

You might also like

pFad - Phonifier reborn

Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.

Note: This service is not intended for secure transactions such as banking, social media, email, or purchasing. Use at your own risk. We assume no liability whatsoever for broken pages.


Alternative Proxies:

Alternative Proxy

pFad Proxy

pFad v3 Proxy

pFad v4 Proxy