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Since my knee is ok I can now run but I stuck to biking as it was a little bit more comfortable and I want to take my recovery easy

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I tried a new HIIT app and I can now confidently say I do not enjoy HIIT workouts and they are really boring the website hoever was good

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Joint improvement

2 days a week

First week: My joints felt a lot better right after the workout but after a day it would return to the same growing pain

Tennis first week: Played an hour of tennis the first week could really move all that well, pretty slow and sluggish

Second week: My knees feel a lot stronger i no longer have any paint walking, I do have to tape my patella into place and wear a knee sleeve when playing tennis

Tennis second week: after putting on the knee sleeve and tape it felt a lot stronger and I could actually somewhat play tennis

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It took too long to be a succesful workout as you could probably get a similar result in a faster time so overal for muscle and strength website its good for beginners

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Still on the bike as its easier on my knee although my knee is feeling a lot better and stronger as I do my joint training

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Ive been doing biking as its easier on my knee and puts less pressure onto my joints, but overall pretty standard a lot easier than running though

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this strength training was pretty standard although the 4 sets and large range of reps makes me questions how long doing one of these would take

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The workout was really good you could feel the pump and the exercises felt really good to do although transitioning from equipment to equipment was a little bit uncomfortable but overall 8/10

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Biking was definetly a little bit easier and more calm than running I think it was a nice change and would be considering it in the future, I could not find an app to use

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This workout i liked a lot it mixed strength and muscle building which is very nice. the app provides everything you could need including form, stretches, and supplements if your looking for that kinda stuff. It also has large variety of workouts to use. so overall 8/10

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The app is not good for treadmill running and if your listening to music it will interrupt to give you advice and instructions which can be quite nice i just thought it wasn't me personally although for a long run this app is very good as it tracks your average times, laps, and other important information I would definitely use this over the gymshark app.

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the workout intensity was quite strong which i liked. It mixed some calisthenics with weights which i though were good although some of the exercises were quite awkward to do and some you could not feel. Overall i would give it a 7/10

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The cardio was quite nice as much as a casual 20 minute run can be, the app wanted to do interval training but it was quite odd the way it worked and would not recomend for a run. The app had it at 1 min rest 30 sec sprint which i thought was too easy and you had to change the rest time every single time. It also required you to click a 30 sec button everytime to record instead of one long timer. So overall for a long run i would not recommend but for a sprint training it would work. I also had watch issues not recording the proper time and was borrowing a friends for this lesson

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https://www.muscleandstrength.com

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Used the same workout throughout the whole HRE lesson

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Used the same workout throughout the whole HRE lesson

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Used the same workout throughout the whole HRE lesson

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Used the same workout throughout the whole HRE lesson

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Sleep

day 1 5 hours

day 2 7 hours

day 3 7 hours

day 4 6 hours

day 5 6:30 hours

day 6 11 hours

day 7 8 hours

Trying to get my sleep back to 8-9 hours is kinda tough as my body wants to stay up longer

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Lesson on Aug, 31st done on Sept, 14 due to tennis

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Lesson on Aug, 31st done on Sept, 14 due to tennis

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Lesson on Aug, 31st done Sept, 14 due to tennis, the exercise I did

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Lesson on Aug, 31st done Sept, 14 due to tennis, the exercise I did

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My own workout

•Are you enjoying your workout? If not, what can you change?

It was ok, it repeated a lot of the same workouts and it didn't feel like it was working the muscles out sometimes

•Is the intensity, right? How can you increase intensity?

The intensity varied depending on exercise, I could go faster and increase weight size

•Did it target the correct component of fitness?

It did

•Does the APP offer progressions/regressions to suit your ability?

Yes it offers filters to find the correct workout

•Do you have a stretching/cooldown routine? Does your APP/program offer this?

The app did but the exercise had a small warmup at the start

•Are you achieving 20 minutes of cardio in zone?

No

•Would you recommend this to others? Did anyone in the class do a workout that you think would work for you?

I would recommend this to others as some of the exercises work really well

•What do you need to do to be prepared for your next HRE class?

I did not attend class that lesson

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•Are you enjoying your workout? If not, what can you change?

Yes it helped my arm recovery

•Is the intensity, right? How can you increase intensity?

Yes although it was not meant to be intense

•Did it target the correct component of fitness?

Yes it did help with mobility

•Does the APP offer progressions/regressions to suit your ability?

I am not using the app but I can adjust as needed

•Do you have a stretching/cooldown routine? Does your APP/program offer this?

Yes but I was not using an app

•Are you achieving 20 minutes of cardio in zone?

Yess

•Would you recommend this to others? Did anyone in the class do a workout that you think would work for you?

Yes if your arm is hurting or injured this worked very well

•What do you need to do to be prepared for your next HRE class?

I need to make sure my xiao mi watch settings are correct as i believe some of the setting were not correct leading to a higher bpm than it should be

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Pushup Increase

My own workout

•Are you enjoying your workout? If not, what can you change?

Yes i am enjoying my workout, I think i could change to a larger amount of exercised instead of a large amount of sets

•Is the intensity, right? How can you increase intensity?

The intensity is good, but I could do drop sets or increase the reps

•Did it target the correct component of fitness?

Yes it is targeting muscle endurance

•Does the APP offer progressions/regressions to suit your ability?

I am not using the app but I can adjust as needed

•Do you have a stretching/cooldown routine? Does your APP/program offer this?

Yes i do but im not using an app

•Are you achieving 20 minutes of cardio in zone?

yes around aerobic 150bpm

•Would you recommend this to others? Did anyone in the class do a workout that you think would work for you?

I would recommend the exercises and I am doing.

•What do you need to do to be prepared for your next HRE class?

I need to arrive earlier and a full water bottle.

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Goal: Pushup increase

My own workout

•Are you enjoying your workout? If not, what can you change?

This workout, I was not as I only got to do one exercise, i need to add more volume in exercises.

•Is the intensity, right? How can you increase intensity?

The intensity is right, I could icnrease intensity with reps, sets, and weights.

•Did it target the correct component of fitness?

Yes, I was targeting pushup increase/muscular endurance.

•Does the APP offer progressions/regressions to suit your ability?

I am not using the app but I can adjust as needed

•Do you have a stretching/cooldown routine? Does your APP/program offer this?

I was using my own workout at the time, I could add stretches and a cooldown is not needed.

•Are you achieving 20 minutes of cardio in zone?

I did not this lesson

•Would you recommend this to others? Did anyone in the class do a workout that you think would work for you?

I would not.

•What do you need to do to be prepared for your next HRE class?

I need to arrive earlier and bring some more exercises in mind

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Back workout

•Are you enjoying your workout? If not, what can you change?

Yes it was very fun and I had a very good mind muscle connection

•Is the intensity, right? How can you increase intensity?

The intensity was good, reps and weights could be changed

•Did it target the correct component of fitness?

Yes it did target strength

•Does the APP offer progressions/regressions to suit your ability?

I am not using the app but I can adjust as needed

•Do you have a stretching/cooldown routine? Does your APP/program offer this?

I did not use a program but i could include a stretch

•Are you achieving 20 minutes of cardio in zone?

not at the start as my heart rate monitor had issues but later for the most of it I did.

•Would you recommend this to others? Did anyone in the class do a workout that you think would work for you?

Yes it was very good and my muscles were sore

•What do you need to do to be prepared for your next HRE class?

I need to make sure my equipment is working

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bicep curl 2x15 drop step
Incline bicep curl 3x15 drop step

Tricep pulldown 2x15 drop step
Tricep pullover 2x15 drop step

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Squat 3x10
Leg extension 3x10
Leg curl 3x10
Calf raise 4x15

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Lat pulldown 3x15
Rows 3x15
Lat pullovers 3x15
Barbell underhand row 3x15

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Goal: 10 km in 50 min

Sprint:
12kmh for 200m
6kmh for 50m
13kmh for 200m
7kmh for 50m
14kmh for 200
8kmh for 50m
6kmh for 5 min

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Bench press 3x15
pushups 3xmax
chest flyes 2x 20