For my own 20 mins workout I chose to do a past workout from another week since I had missed that week due to being gone to Belize. The workout was max reps for push-ups, max reps for sit-ups in 1 min, max time for wall sit and max time for plank.
Max push-ups: 30
Max sit-ups : 32
Max wall-sit: 3: 40 mins
Max plank: 1:15 mins
I chose to do this workout because I think it is very similar to the fitness appraisal and so would be great preparation.
Since the workout was not exactly 20 mins. I decided to incorporate some yoga in the evening to complete my day. Yoga is something I have a lot of difficulty with because I’ve always hated anything remotely close to stretching. I decided it was time to challenge myself a little and do a 15 mins yoga class on youtube.
New SMART goal:
12 min run – I will finish with at least on extra lap than last time. In order to achieve this goal I will start jogging at least once a week to train.
Max push-up – Do between 35-40 pushups by the next fitness appraisal. I will continue to do the class workouts which often include push-ups. This is possible since up to now, I can achieve 30 max pushups at once.
Sit-ups – My goal is to maintain the same reps as I did last fitness apraisal. 60 situps in 1 min. This remains my goal because as I was doing it for this workout for some reason it was really low compared to my fitness apraisal. I will achieve this by continuing to add sit-ups in my daily workouts.
side-hops – I aim to do 5 extra more side-hops by next fitness test. I will incorporate the side-hop in my workouts to ensure I get better and agility and speed.
Plank – My goal for the plank is to last up to 4 mins. When I really set my mind to it, I can last long but I find it is all in the head. In order to work on my focusing skills I will yoga more often and just overall continue to do ab exercises.
Wall sit- Leg day is my favorite day! My goal is to be top 3 last standing for the wall sit. Last test I reached excellent as a mark and I would like to remain the same and if possible even better.
Balance – NA
*Flexibility – Do more yoga to reach farther during the sit and reach test.
Judo Fitness Blog 