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Beginner; Perform on knees or inclined bench or wall while standing.

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Beginner; Lying knee tucks or Seated knee tucks. Use a rolled up towel to support the lower back if needed.

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Beginner; Squat to a chair or restrict depth.

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Beginner; Plank on the knees.

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Beginner; Step down & up. Eliminate the jump.

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Beginner; Restrict the knee lift.

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Beginner; Eliminate the jump.

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Beginner; Restrict squat depth and knee lift height.

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Beginner; Limit reps. Support the lower back.

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Max. Burpees in 7min.
-Count your own reps.
-Post your scores below.

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Work 20sec, Rest 10sec x16mins Rotating through each exercise.
1) Push Ups (20s)
2) Sit Ups (20s)
3) Squats (20s)
4) Plank (20s)
Rest 10sec <> exercises.

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Perform the following exercises every minute for 16mins.
Minute 1; 20x Air Bike Crunches
Minute 2; 10x Burpees
Minute 3; 20x Squat & Step Up
Minute 4; Plank 30sec. Rest 30sec.
Complete x4 rounds.

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Learning Intention; Students will learn - about the benefits of exercise for self, and whānau. How to create exercise sessions through the application of the F.I.T.T principles. How to apply a Exercise RPE Scale.

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Learning Intention; Students will learn - about the benefits of exercise for self, and whānau. How to create exercise sessions through the application of the F.I.T.T principles. How to apply a Exercise RPE Scale.

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Students, please ensure you complete the following for each lesson by posting the following -

Heart Rate; Record your heart rate before exercise, then again within 30 sec of finishing exercise, then again 5mins after exercise.

Reflection; Provide a short reflection after each lesson on how you felt before, during, and after each session.
Rate the Session; Provide a rating for each class based on how you felt the class was for you. Use the Star system below each (1-5 Stars)

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Beginner; Limit the reps, height, or the dynamic movement. Step up as an option.

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Beginner; Reduce kick height.

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If you are wondering how to structure your exercise and track your progress, you may want to look into the FITT principle. Below, we explain what it is and how to use it to reach your fitness goals.

FIIT Principle

The FIIT principle is a straightforward guideline for revising and improving any workout plan. FIIT stands for frequency, intensity, time, and type of exercise. You need to think about these four elements to create workouts that fit your goals and fitness level.

For instance, working out 3 to 5 days a week with a mixture of low, medium, and high-intensity exercise for 30 to 60 minutes per session, and performing cardio and strength training. Working out these details and progressing them over time helps create an effective program.

The first thing to set up with your workout plan is frequency- how often you will exercise. Frequency often depends on various factors, including the type of workout you're doing, how hard you're working, your fitness level, and your exercise goals.

In general, the exercise guidelines set out by the American College of Sports Medicine give you a place to start when figuring out how often to work out for both cardio and strength training.

Cardio Workouts

Cardio workouts are usually scheduled more often. Depending on your goal, guidelines recommend moderate cardio exercise five or more days a week or intense cardio three days a week to improve your health. By allowing you to easily adjust the exercise intensity level, these top-rated treadmills provide excellent and convenient cardio workouts.

If you want to lose weight, you may want to work up to more frequent workouts, up to six or more days a week. Just remember that more is not always better, and recovery time is essential.

Strength Training

The recommended frequency for strength training is two to three non-consecutive days a week. You should have at least one to two days between sessions.

Your frequency, however, will often depend on the type of training sessions you perform as well as your goals. You want to work each muscle group at least two times a week if your goal is to build bigger muscles, for example. If you do a split routine, like upper body one day and lower body the next, your workouts can be more frequent than total body workouts.

Intensity has to do with how hard you work during exercise. How you increase or decrease intensity depends on the type of workout you're doing.

Cardio Workouts

For cardio, you will usually monitor workout intensity by heart rate, perceived exertion, the talk test, a heart rate monitor, or a combination of those measures.

The general recommendation is to work at a moderate intensity for steady-state workouts. Interval training is done at a higher intensity for a shorter period. It's a good idea to have a mixture of low, medium, and high-intensity cardio exercises, so you stimulate different energy systems and avoid overtraining.

Strength Training

Monitoring the intensity of strength training involves a different set of parameters. Your intensity comprises the amount of weight you lift, and the number of reps and sets you do. The intensity can change based on your goals.

If you are a beginner looking to build muscle, stability, and endurance, use a lighter weight and do fewer sets with high repetitions: two or three sets of 12 to 20 reps.

If your goal is to grow muscle, do more sets with a moderate amount of repetitions (for instance, four sets of 10 to 12 reps each). You can build muscle with a wide range of repetitions and weights, but volume (total number of repetitions), is often higher than for other goals.

If you want to build strength, use heavy weights to do more sets with fewer reps (five sets of three reps each, for example).

The next element of your workout plan is how long you exercise during each session. There isn't one set rule for how long you should exercise, and it will typically depend on your fitness level and the type of workout you're doing.

Cardio Workouts

The exercise guidelines suggest 30 to 60 minutes of cardio, but the duration of your workout will depend on your fitness level and what type of exercise you're doing.

If you're a beginner, you might start with a 15- to 20-minute workout. If you have some experience and are doing steady-state cardio, such as going for a run or using a cardio machine, you might exercise for 30 to 60 minutes. If you're doing interval training and working at very high intensity, your workout will be shorter, around 10 to 15 minutes for all-out effort-based interval training.

Having a variety of workouts of different intensities and durations will give you a solid, balanced cardio program.

Strength Training

How long you lift weights will also depend on the type of workout you're doing and your schedule. For example, a total body workout could take over an hour, whereas a split routine could take less time because you're working fewer muscle groups in one session.

The type of exercise you do is the last part of the FIIT principle. It is easy to manipulate to avoid overuse injuries or weight loss plateaus.

Cardio Workouts

Cardio is easy to change since any activity that gets your heart rate up counts. Running, walking, cycling, dancing, swimming, and the elliptical trainer are some of the wide variety of activities you can choose. Having more than one go-to cardio activity is the best way to reduce boredom and increase variability.

Strength Training

Strength training workouts can also offer variety. They include any exercise where you're using some type of resistance (bands, dumbbells, machines, etc.) to work your muscles. Bodyweight exercises can also be considered a form of strength training.

You can easily change the strength workouts you do, from total body training to adding things like supersets or pyramid training, to liven things up. Incorporating new exercises for each body part is another way to vary the type of workouts you do.

You may wish to spend a few weeks working on functional strength-based movements, then move to hypertrophy or strength-based programming. Each of these modalities includes various alternative types of strength-based exercises to try.

How to Use FIIT

The FIIT principle outlines how to manipulate your program to get in shape and get better results. It also helps you figure out how to change your workouts to avoid boredom, overuse injuries, and plateaus.

For example, walking three times a week for 30 minutes at a moderate pace might be a great place for a beginner to start out with a workout program. After a few weeks, however, your body adapts to these workouts. As a result, you notice that you burn fewer calories, that you get bored, or your weight management efforts stall. It's at this point you want to manipulate one or more of the FIIT principles. For example, you might:

Change frequency by adding another day of walking

Change intensity by walking faster or adding some hills or running intervals

Change time by walking for a longer time each workout day

Change the type of workout by swapping one or more of your walks for swimming or cycling

Even just changing one of these elements can make a big difference in your workout and in how your body responds to exercise. It's important to change things up on a regular basis to keep your body healthy and your mind engaged.

FIIT and Injury Prevention

One of the best things about using FIIT is that it allows you to monitor the length and intensity of your workouts. When you are working out too frequently or not getting enough rest, you run the risk of overuse injuries, burnout, and muscle strains.

What's more, the FIIT principle encourages you to add variety to your workouts. When you do this, you allow your body to rest and recover. Plus, you are not working the same muscle groups over and over again, which in the end will produce better results.

If you notice that you are starting to have less energy, experience more aches and pains, or are feeling fatigued, you may want to make some changes to your exercise regimen. And if your symptoms persist, be sure to consult with a healthcare provider. They can help you pinpoint the root cause of your symptoms.

A Word From Verywell

The FIIT principle is a well-established way of modifying and adapting exercise programming to fit your unique goals, lifestyle, preferences, and progress. You can change and adapt each of the factors to suit these needs. Incorporating changes to frequency, intensity, time, and type of exercise helps to stave off boredom while also providing a framework for continued progress.

Frequently Asked Questions

Which are the main components of fitness?

The main components of fitness are cardiovascular training, resistance training, and mobility, stretching, and recovery work. Each are important for a healthy, functional body and lifestyle.

Is a 1-hour workout enough to achieve your fitness goals?

If you have one hour per workout day to train, this is usually plenty, depending on what your goals are and how many days per week you are training.

One-hour workouts three to four times per week with a mixture of cardiovascular and strength training can be effective, depending on your effort, workout structure, and other aspects of your lifestyle. Even 10 minutes of exercise each day can make a huge difference to your health.

How do you use the FIIT principle if you are a beginner?

Using the FIIT principle if you are a beginner to exercise does not have to be complicated. Simply review each of the four aspects and decide on what to start with. For example, how many days of the week can you commit to? What type of exercise do you want to try? After a month or so, you can revisit the FIIT guidelines and choose one or two to modify.

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How Can I Use the FIIT Principle for Effective Workouts?

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The FITT principle of exercise provides a structure for how to exercise and progress. Learn what it is and how to use it to achieve your fitness goals.

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Beginner; Eliminate the jump. Step down & up.

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Exercise Library: Burpees with Rotations

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Beginner; Eliminate the kick.

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Total; 104 Burpees
Pre HR:68bpm
Post HR 129bpm
5min Post HR; 92bpm
Review; Very tough. I need to get fitter.

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total:68
Pre HR:79
5min HR:112
Total workout HR:134
Review: It was really tough. I'm aching with stitches because I thought it was smart to eat before our workout.

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Total:59 burpees
pre HR:113
Post HR:168bpm
5 min post HR:136
Review:This was very though and tiring, but I felt good to be going outdoors and doing this exercise. I need to get fitter.

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Total 116
Pre HR, 71
Just after workout HR, 128
5 min after HR, 81

Review, I think me doing a lot of fitness over this lockdown on the bike and doing kings rides and waterpolo work outs often made this a lot easier for me but I still found it very challenging, got harder around seventy and the almost became impossible around 110 maybe the workout could have been in chunks eg do 10 push up then 3 minutes of burpees and something like 20 push ups then 3 minutes of burpees overall fun to do with the class thanks mr rifle

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Total: 59 Burpees
Pre HR: 87 BPM
Post HR: 108 BPM
5min Post: 92 BPM
Review: Very hard because of quarantine, need to do more exercise.

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I did 104
My resting was 88bpm
Right after was 180bpm
5 minutes after was 91bpm
The first 30 was easy but after that from 30 to 80 were very hard and then the rest was unmanageable.

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71 burpees
pre HR: 60
Post HR: 130
5 min post HR: 78
Review: Quite hard, started getting tired after the 25 mark but taking breaks and doing another set individually helped. When finished my heart rate was very high and was a nice exercise

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109
Pre HR: 69
Post HR:140
5 min post HR: 93
I found it easy to hard very quickly
I did not as well because of my arms they got very sore but in future I should practice more of that. And after the 90 to 100 mark it became very hard to come up.

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I did 112 burpees
End bpm124
Resting bpm77
5 minutes after bpm 95
Until 70 was easier and then when i went above that it started hurting a lot

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I did 109 burpees
Pre HR: 81
Post HR: 138
5 minutes after it was: 97

This was a challenging exercise and after 30 reps I started feeling it then at the  90 mark it was getting very difficult.
Out of 10 it was 7/10

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Burpees - 102
Pre HR - 79
Post HR - 148
5 mins later HR - 99
This was a very hard 7 minutes,
I went hard at the start until 30-40 burpees then I got quite tired and had a couple of breaks. Towards the end it got physically and mentally harder but I pushed through it. And somehow ended up getting 102 burpees.
Rate - 8/10

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Total 108 pre bpm 82 Post 159 5 min bpm 146
It was very tiring and I need to get stronger and fitter

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Total: 65 Burpees
Pre HR: 70Bpm
Post HR: 120Bpm
5 min HR: 70Bpm
Review: it was hard and I had to have a break after a few minutes so I think that I should do more exercise.

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90 burpees
Pre 90BPM
Post 170BPM
5 mins after 109
Review- the first 40 were easy but after that it started to get more difficult. At the end I was out of breath and was finding very hard. I enjoyed the work out. Thanks sir

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82 burpees
Pre= 72BPM
Post= 169BPM
5mins post= 112BPM
Review- the first 20 were easy but as I started to get to the 40s it was challenging. At the end I could hardly breath or talk.

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Total; 69 burpees
PreHR;74bpm
PostHR;174Bpm
5 min postHR;74bpm
Review; It was very tough, I need to get fitter

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Pre Heart Rate: 70BPM
Post Heart Rate: 134BPM
5 Mins Post: 88BPM
Total Burpies: 61
Review: I feel I need to improve a lot better and also figure out a good counting system as I got messed up a couple of times.

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Push ups - 75
Sit ups - 72
Squats - 112
Total - 259

Pre HR - 83
Post HR - 142
5 mins later HR - 92

I found this workout Challenging. The hardest part for me was the push ups and the easiest thing squats. Next time i would like to improve on my squats and my push ups, and try to get them into the high 80s ad above.
Rate - 8/10

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Total 415
Pre HR: 62
Post HR: 100
5min post: 75
Review: the push ups and sit ups were hard but the squats and planks were easier for me I think that I need to do more exercises when I workout.

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Total 225
Pre bpm 81
After 163 bpm
5 min bpm 135
The lesson was difficult but was easier than the last lesson because of the breaks

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Push ups-54
Sit ups-61
Squats-71
Pre HR: 84 BPM
Post HR: 130 BPM
Post 5min HR: 108 BPM

I found the plank and push-ups the hardest, need to do more exercise on the upper body.

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Total : 424
Pre HR: 67
Post HR:130
After 5 minutes HR: 92

It felt hard for the push ups so I went on my knees but the planks and the squats got my total up so u have something to practice.

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Pre HR: 72
Post HR: 138
5 min: 171
Total: 201
Review:
It was really tiring and after we finished I tried getting up but my legs were really weak.

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Pre HR was 78
Post HR was 152
5 min was 109
Total was 376
It was very hard I definitely would like to work on my technique and do it faster.

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Total : 341
Pre HR: 74
Post HR: 118
5 minutes after HR: 94

I found that my sit ups and push ups got a little bit lazy towards the end but overall this was challenging but fun.

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72 HR before

Total= 193

112 HR after

89 HR 5 mins later

It was a pretty hard/good workout. It’s challenging on how you have to transition quick after every exercise, but overall the hardest for me were the sit-ups. I could’ve got a higher score with my pushups but I want to stand strict with my form. Overall it was a pretty hard workout and I recommend it.

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Post HR: 76BPM
After Post HR: 106BPM
After 5 Minutes: 88BPM
Total:202
Review: I feel I did well in my workout but there is room for improvement. I had a better scoring system than the last one so I improved in that aspect.

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Total 307
Pre HR:101bpm
Post HR:173bpm
5 mins Post HR:115bpm
Review: I found this exiting and very tough, at the start It wasn’t too bad but near the end it was very hard but I managed to get through it, and I also managed to sweat the most I have in my entire life.

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Total amount of reps 303
before 64BPM
Straight after 178BPM
5 mins after 104BPM

Review
I found that the sit-ups were easy at first but then got a bit harder as well as the pushups. I really pushed myself this for this WOD. Overall felt good to get active and I found the work out hard

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Please read:)

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Delayed-onset muscle soreness (DOMS) is muscle pain that begins after you've worked out. It normally starts a day or two after a workout. You won't feel DOMS during a workout.

Pain felt during or immediately after a workout is a different kind of muscle soreness. It's called acute muscle soreness.

Acute muscle soreness is that burning sensation you feel in a muscle during a workout due to a quick buildup of lactic acid. It usually disappears as soon as or shortly after you stop exercising.

Read on to learn more about DOMS, including symptoms, causes, treatment, and more.

According to the American College of Sports Medicine, DOMS symptoms typically occur up at least 12 to 24 hours after a workout. The pain tends to peak about one to three days after your workout, and then should ease up after that.

Symptoms of DOMS to watch out for may include:

muscles that feel tender to the touch

reduced range of motion due to pain and stiffness when moving

swelling in the affected muscles

muscle fatigue

short-term loss of muscle strength

High-intensity exercise can cause tiny, microscopic tears in your muscle fibers. Your body responds to this damage by increasing inflammation, which may lead to a delayed onset of soreness in the muscles.

Pretty much any high-intensity exercise can cause DOMS, but one kind in particular, known as eccentric exercise, often triggers it.

Eccentric exercises cause you to tense a muscle at the same time you lengthen it.

For example, the controlled, downward motion as you straighten your forearm after a biceps curl is an eccentric movement. The way your quads tense up when running downhill is also an eccentric movement.

Is there a connection between DOMS and lactic acid?

It was once thought that a buildup of exercise-induced lactic acid was to blame for DOMS, but this common misconception has been debunked.

Who can experience DOMS?

DOMS can affect just about anyone, from elite athletes, to beginners, to people who haven't worked out in a long time.

So, no matter your level of fitness, DOMS may strike whenever you dial up your workout intensity, perform eccentric exercises, or try a new kind of exercise your body isn't used to.

Some people think that unless you feel super sore after every workout, you're not making any fitness gains. But is this true?

No. When you start a new exercise routine or push your limits, you're more likely to get sore. But as you keep working out, your body adapts.

You may feel less and less sore with each workout, but that in no way means you're not working out hard enough or that you're missing out on fitness gains from those workouts.

You might be tempted to rest and avoid all exercise and movement when DOMS strikes, but unless it's severe, hitting the couch for the day may only worsen pain and stiffness, not ease it.

Listen to your body. If your DOMS is bad, you may need to take a day of complete rest to give your muscles a chance to repair.

At a minimum, you'll want to skip any kind of high-intensity cardio or power lifting sessions when sore. That may only worsen and delay your recovery from DOMS.

Think about trying some gentle movement throughout the day. It won't speed your recovery, but it might lessen the soreness. To keep your muscles moving, try gentle yoga or some low- to moderate-intensity walking, cycling, or swimming.

Time is the only treatment for DOMS, but you can also take steps to ease the pain and stiffness while you wait for your muscles to repair themselves.

Research findings are mixed, and more study is needed. Some findings suggest the following treatments and self-care steps may help lessen the discomfort.

Massage

A 2017 review of several studies found that people who received a massage 24, 48, or 72 hours after an intense workout reported significantly less soreness than people who didn't get a post-workout massage. Getting a massage 48 hours after workout seemed to work best.

Getting a massage after every workout may not be feasible, but you can try self-massage on your:

To massage your muscles, apply some oil or lotion to the area and knead, squeeze, and gently shake your muscles.

Using a foam roller right after a workout may also help head off a bad case of DOMS.

Topical analgesics

Topical analgesics are products meant to help relieve pain. Menthol-based topical analgesics and those with arnica may help ease the pain of DOMS. These products can be applied topically to the area that's sore. Always following packaging instructions about how much and how often to apply.

Cold bath

A 2016 review of studies found that a 10- to 15-minute full-body immersion in a cold water bath (50-59°F or 10-15°C) lessened the degree of DOMS.

Cold baths have become a popular self-treatment for competitive athletes.

Warm bath

Does an ice bath sound extreme? Try a soak in a warm tub, instead. Moist heat wraps or a warm bath ease the pain and stiffness that come with DOMS.

Anti-inflammatory foods

More research is needed, but some findings suggest that eating certain foods or taking certain supplements may help ease DOMS.
Learn what kinds of foods to eat after a workout to support optimal muscle recovery.
Do over-the-counter pain relievers help?

According to research published in 2000, nonsteroidal anti-inflammatory (NSAID) medications, such as ibuprofen (Advil), don't do much to relieve DOMS pain.

DOMS rarely requires a trip to the doctor. But the American Council on Sports Medicine recommends you see a doctor or nurse practitioner if the pain from DOMS stops you from doing your normal daily activities.

You should also seek medical attention right away if:

your DOMS lasts longer than 7 days

your urine becomes abnormally dark

you have severe swelling in your arms and legs

Sharp pain, muscle spasms, and numbness and tingling are different from the dull ache of muscle soreness. Talk with your doctor right away if you feel any of these symptoms after working out.

You may not be able to avoid DOMS all together, but you can take steps to lessen its intensity. Try these tips:

Stay hydrated. found that men who exercised in hot, humid temperatures had a big dip in muscle soreness when they drank water before, during, and after exercise, compared to men who didn't hydrate.

Warmup. Spend 5 to 10 minutes before each workout doing some dynamic stretching. Skip the static stretching until after your workout.

Cool down. In a , a 20-minute cool down of low-intensity cycling after a lower-body strength training session led to decreased soreness in the quadriceps muscle two days later. Always end your cool down with some static stretching. It won't lessen DOMS, but it can boost flexibility in your joints and muscles.

Take it slowly. Take your workouts to the next level of intensity one small step at a time. That can help you safely build your strength and endurance while you minimize the effects of DOMS.

Don't let DOMS sideline you from your fitness routine. Take steps to lessen its impact by slowly dialing up the intensity of your workouts.

If DOMS strikes, use self-care measures to help lessen the discomfort while your body heals.

Most of all, be patient. With time, DOMS should start to happen less often as your body gets used to the workouts you put it through.

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Delayed Onset Muscle Soreness (DOMS): Symptoms, Causes, Treatment

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If your muscles start becoming sore one to two days after exercising, you may be experiencing delayed onset muscle soreness (DOMS). This type of muscle pain can affect anyone. Learn how to recognize the signs, plus what you can do to manage the pain and reduce your risk for DOMS in the future.

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Pre=68
Post =189
5 min=112
The first couple were the easiest and then they started getting challenging

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Pré heart rate 65after 85felt ok not too hard I have muscle soreness in legs5 mins after 62

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Total:250
Pre HR:68
Post HR:168
5min:114

The first one were easy then it got much tougher.

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Pre HR - 82
Post HR - 132
5 mins after - 89

Found this activity quite easy expect for the burpees. Way better than the other exercises.
Rate 3/10

Had my dog to help out.

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pre HR: 65
Post HR: 100
Post 5mins: 85

It wasn’t to hard because I had lots of brakes but did start to get tiring after the second round.

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pre HR:92bpm
Post HR:157bpm
5 mins post:106bpm
Review:This was a tough but enjoyable exercise, it was good to see siblings join in with the class. After yesterday’s exercise I have had really bad muscle pain in my Thais. But I still felt that yesterday’s exercise was way harder than this.

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Pre HR: 75
Post HR: 117
5 min HR: 91
Review:
More tough than it was yesterday and this time my legs are really sore. (Specifically in my thighs)

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Pre HR: 83 BPM
Post HR: 113 BPM
5 min after HR: 98
Found this quite easier for me because the other activities included the upper body exercises, and my strength is mostly my legs so the squats and knee up was not hard but not easy.

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Resting heart rate 77

After heart rate :93

5 mins after :83

Really found this one the hardest because of how hot it was outside. I was really sweating by the end.

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Pre HR: 68
Post HR: 105
5 min HR: 92

This workout was pretty easy, except for the crunches. This exercise was a moderate exercise but still has a lot of effect on the body. Overall I like this exercise.

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pre Hr: 72
Post hr: 109
5 mins after: 87

This was a good expertise but burpees got harder towards the end.

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PreHR:50
PostHR:149
5min:87
It was easier than the other ones we have one but still quite challenging to do I need to work on my squats and burpees.

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Pre HR was 53bpm
After was 100bpm
5 min after was 62bpm
It was not as hard as the others but my legs were sore so that made it harder.

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Pre 88BPM
Post 129BPM
5 minutes 90 BPM
Review I really enjoyed this workout because I felt that my technique had Improved particularly in my burpees. Thanks sir for the awesome class.

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Pre HR 60
Post HR 120
After 5 min 89

This lesson I found it a little bit more easy but still challenging from being sore from the other challengers. I also added my brother in and he was happy the hole time and trying to do his best.

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this is what to do for next lesson
Do exercises one for one minute
then have a 30 second break
Do exercise two for one minute
then have another 30 second break
repeat this for all the exercises for 8 minutes.
You can count them if you like.

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Pre HR:74BPP
After Post HR:103BPM
Post HR:83BPM
Review: I found this a lot more easier than the rest of the workouts I feel like I did really well personally not as tired but still a bit tired at the end of it.

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Finn Priddy

1. For the first minute you have to do as many burpees as you can do for 45 seconds then rest 15sec.

2. For the second minute you have to do as many Squats as you can do for 45 seconds then rest 15sec.

3. For the third minute you have to do as many mountain climbers as you can do for 30 seconds then rest 30sec.

4. For the froth minute you have to do as many push-ups as you can do for 30 seconds then rest 30sec.

Then repeat

Make sure to post a photo too :)

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Pre=76bpm
Post 138
5mins=112

I found this one the easiest so far that we have done so far. I still ran out of breath by the  end

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Pre HR: 60
Post HE: 95
5min post HR: 75
Review: it wasn’t to hard because I knew we had a good amount of breaks and I knew how to do everything.

# data[].attributes.body
Pre HR - 83
Post HR - 132
5 mins after HR - 91

For Milans work out some of it was hard and some of it was quite easy.
For my workout it was mostly hard E.G. the burpees. I ended up getting  somewhere in the 200.

6 or 7/10

# data[].attributes.body
pre hr: 76
Post hr: 108
5 mins after: 95
Overall these were very good workouts although Finns workout was getting tiring towards the end.

# data[].attributes.body
Pre HR-87 BPM
Post HR-122 BPM
5min after post HR-97

It got hard when i had to do burpees and push-ups but overall a pretty good exercise.

# data[].attributes.body
Post BPM-81

BPM-112

5 min BPM-92

Milans exsersize was sort of easy.

Finns exercise was quite hard but wasn’t impossible

# data[].attributes.body
Total both exercises: 217
Post HR:74
5 min HR:92
total HR: 132
Review:
It was more easier than the last exercises but as it got close to the end of Finn's exercise it started to get hard.

# data[].attributes.body
pre hr-93
Post hr-136
5 min post-112
Both exercises were tough and enjoyable especially with the mountain climbers from Finns exercise.

# data[].attributes.body
plank 30s
30 rest
Jump squats 30s
30s rest
Lunges 30s
30s rest
Running on the spot 30s
30s rest

Jump squat example:

# data[].attributes.body
pre HR was 76bpm
Right after was 122bpm
5 min after was 84bpm
It was really good and I think that the first exercise was the best one ever made.

# data[].attributes.body
Sit ups   - do as many as you can - 30 seconds
Rest- 30sec
Lunges - 30sec
Rest - 30sec
Plank - 30sec
Rest - 30sec
Cross your leg squat - 30sec
Rest- 30

Repeat

# data[].attributes.body
Pre 70BPM
Post 150BPM
5 mins 80BPM

Review it was a good workout and I enjoyed the new exercises that where introduced. This work out was definitely less challenging then the others. Thanks Milan.

# data[].attributes.body
pre HR : 62
Post HR : 120
After 5 minutes HR : 87

I thought that both of the exercises where good they where different tho. Fins was much harder because of how fast and quick we did it. Milan’s was more for the legs and more calm like stretchers.

# data[].attributes.body
Pre HR:78
Post HR:97
5 Min Post:86
Review: The workout wasn’t to hard I got mostly tired towards the end. I also got my Brother involved.

# data[].attributes.body
Pre bpm 81
Bpm after 101
5 min bpm 93
Both exercises were easy so I didn’t find them very hard

# data[].attributes.body
Pre HR : 69
Post HR: 132
After 5 m HR: 82

This lesson was good there was some hard parts and lots of easy parts like how we had the 30s rest
I think that I did well but I think I need to work on the squats.

# data[].attributes.body
Pre HR - 72
Post HR - 127
5 mins after HR -

Sumar’s workout was the hardest out of the 2 but Oscar’s was still hard the hardest thing today was the plank our the jump squats.

5/10

# data[].attributes.body
Pre HR-78
Post HR-112
5min after-95

Review- exercise was easier than our previous ones but was still a fun activity.

# data[].attributes.body
Pre HR: 65
Post HR: 100
5mins post HR: 75

Review: it wasn’t to hard because we had long breaks and the workouts were simple so it was a good workout.

# data[].attributes.body
Pre hr-89bpm
Post hr-128bpm
5 mins post-104bpm

Both exercises were tough and enjoyable.

# data[].attributes.body
pre hr: 69
Post hr: 113
5 minutes after: 81
Overall these two exercises were very similar which made it easier and fun, planks got difficult towards the end.

# data[].attributes.body
Pre HR:104
Post HR:181
5 min post HR:72
The were the easiest ones so far but were still quite difficult I got quite tired toward the end.

# data[].attributes.body
Pre bpm 79
BPM 121
5min bpm 96
This exsersise was very hard because of the burrpiees

# data[].attributes.body
Pre HR:111
Post HR:129
5min post. HR:97
Was a little harder than yesterday I need to work on my fitness and my strength in my legs.

# data[].attributes.body
Alexandre
Pre bpm:70
After bpm: 97
5 mins after bpm:77
Didn’t feel to hard felt ok

# data[].attributes.body
Pre bpm:80
After bpm:92
5 mins after:79
Was an ok work out

# data[].attributes.body
PRE= 79 BPM
Post=115 BPM
5mins= 87 BPM
Reveiw= I found the first couple of exercises easy but got tired at the end although I wasn’t that tired as normal

# data[].attributes.body
pre HR was 82bpm
Straight after was 106bpm
5 minutes after was 73bpm
It was good and I think that I would like to get better at cross legged squats.

# data[].attributes.body
Great fun timekeeping for the lads nice to see you all having fun with the workouts and happy to finally be going back to school

# data[].attributes.body
Pre bpm 78
Post bpm 138
5mins bpm 83
Review: I found this one quite easy for the first exercise but once it got to the second exercise I found that one quite challenging