Investigation
Before starting any workout routine, it's important to investigate and understand my body and its limitations. In this stage, I assessed my current fitness level, identified any injuries, and set realistic goals for myself. Additionally, I researched and educated myself on the exercises I would be doing, proper form, and appropriate weightlifting techniques to avoid injury. I also consulted with my mom who is a licensed trainer and my dad who is a chiropractor who knows ways to avoid injuries while working out.
Preperation
During the Preparation stage, I developed a plan and gathered the necessary equipment. I created a 30-day workout plan that included exercises that targeted the glutes and other muscles that supported hip thrusts. Additionally, I ensured that I had access to a gym or equipment to perform the exercises, such as a barbell, dumbbells, and resistance bands. I also made sure that I educated myself on the exercises I was doing, proper form, and appropriate weightlifting techniques to avoid injury. This included researching and watching videos of the exercises and seeking advice from experienced lifters or personal trainers.
Action:
In the Action stage, I put my plan into action and performed the 30-day workout routine. I focused on progressively increasing the weight and intensity of the exercises to challenge my body and encourage muscle growth. Additionally, I ensured proper form and technique during each exercise to avoid injury and maximize results. I started with a warm-up, such as 5 minutes on a stationary bike or rowing machine or 5 minutes of dynamic stretching. Then, I performed the targeted exercises, such as hip thrusts, deadlifts, squats, and glute bridges. I followed the 30-day workout plan I created during the Preparation stage, ensuring that I was increasing the weight and intensity of the exercises as I progressed. I rested for the appropriate amount of time between sets, such as 2 minutes for heavier lifts and 1 minute for lighter exercises. I also made sure to listen to my body and adjust the weights or intensity as needed to avoid injury. Throughout the 30-day workout routine, I kept track of my progress and made any necessary adjustments to my plan. This included tracking my weight and reps for each exercise and adjusting the weight or number of sets and reps based on how my body was responding. The following was what I did each day of the challenge.
Week 1 (Days 1-7)
Day 1:
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Warm-up: 5 minutes on a stationary bike or rowing machine
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Hip thrusts: 3 sets of 8 reps with 90 pounds
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Rest: 2 minutes between each set
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Glute bridges: 3 sets of 10 reps with bodyweight only
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Rest: 1 minute between each set
Day 2:
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Warm-up: 5 minutes of dynamic stretching
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Squats: 3 sets of 8 reps with 95 pounds
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Rest: 2 minutes between each set
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Romanian deadlifts: 3 sets of 10 reps with 75 pounds
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Rest: 1 minute between each set
Day 3:
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Warm-up: 5 minutes of light cardio
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Hip thrusts: 3 sets of 8 reps with 100 pounds
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Rest: 2 minutes between each set
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Bulgarian split squats: 3 sets of 10 reps with bodyweight only
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Rest: 1 minute between each set
Day 4:
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Rest day
Day 5:
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Warm-up: 5 minutes on a stationary bike or rowing machine
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Deadlifts: 3 sets of 8 reps with 105 pounds
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Rest: 2 minutes between each set
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Glute bridges: 3 sets of 10 reps with bodyweight only
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Rest: 1 minute between each set
Day 6:
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Warm-up: 5 minutes of dynamic stretching
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Hip thrusts: 3 sets of 8 reps with 110 pounds
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Rest: 2 minutes between each set
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Step-ups: 3 sets of 10 reps with bodyweight only
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Rest: 1 minute between each set
Day 7:
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Warm-up: 5 minutes of light cardio
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Squats: 3 sets of 8 reps with 115 pounds
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Rest: 2 minutes between each set
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Glute bridges: 3 sets of 10 reps with bodyweight only
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Rest: 1 minute between each set
Week 2 (Days 8-14)
Day 8:
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Rest day
Day 9:
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Warm-up: 5 minutes on a stationary bike or rowing machine
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Hip thrusts: 3 sets of 8 reps with 120 pounds
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Rest: 2 minutes between each set
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Lunges: 3 sets of 10 reps with bodyweight only
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Rest: 1 minute between each set
Day 10:
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Warm-up: 5 minutes of dynamic stretching
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Deadlifts: 3 sets of 8 reps with 125 pounds
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Rest: 2 minutes between each set
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Glute bridges: 3 sets of 10 reps with bodyweight only
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Rest: 1 minute between each set
Day 11:
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Warm-up: 5 minutes of light cardio
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Hip thrusts: 3 sets of 8 reps with 130 pounds
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Rest: 2 minutes between each set
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Bulgarian split squats: 3 sets of 10 reps with bodyweight only
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Rest: 1 minute between each set
Day 12:
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Rest day
Day 13:
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Warm-up: 5 minutes on a stationary bike or rowing machine
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Squats: 3 sets of 8 reps with 135 pounds
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Rest: 2 minutes between each set
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Glute bridges: 3 sets of 10 reps with bodyweight only
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Rest: 1 minute between each set
Day 14:
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Warm-up: 5 minutes of dynamic stretching
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Hip thrusts: 3 sets of 8 reps with 140 pounds
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Rest: 2 minutes between each set
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Step-ups: 3 sets of 10 reps with bodyweight only
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Rest: 1 minute between each set
Week 3 (Days 15-21)
Day 15:
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Rest day
Day 16:
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Warm-up: 5 minutes on a stationary bike or rowing machine
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Hip thrusts: 3 sets of 8 reps with 145 pounds
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Rest: 2 minutes between each set
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Lunges: 3 sets of 10 reps with 10 pound dumbbells in each hand
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Rest: 1 minute between each set
Day 17:
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Warm-up: 5 minutes of dynamic stretching
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Deadlifts: 3 sets of 8 reps with 150 pounds
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Rest: 2 minutes between each set
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Glute bridges: 3 sets of 10 reps with 10 pound dumbbells on hips
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Rest: 1 minute between each set
Day 18:
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Warm-up: 5 minutes of light cardio
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Hip thrusts: 3 sets of 8 reps with 155 pounds
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Rest: 2 minutes between each set
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Bulgarian split squats: 3 sets of 10 reps with 10 pound dumbbells in each hand
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Rest: 1 minute between each set
Day 19:
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Rest day
Day 20:
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Warm-up: 5 minutes on a stationary bike or rowing machine
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Squats: 3 sets of 8 reps with 160 pounds
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Rest: 2 minutes between each set
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Glute bridges: 3 sets of 10 reps with 10 pound dumbbells on hips
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Rest: 1 minute between each set
Day 21:
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Warm-up: 5 minutes of dynamic stretching
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Hip thrusts: 3 sets of 8 reps with 165 pounds
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Rest: 2 minutes between each set
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Step-ups: 3 sets of 10 reps with 10 pound dumbbells in each hand
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Rest: 1 minute between each set
Week 4 (Days 22-30)
Day 22:
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Rest day
Day 23:
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Warm-up: 5 minutes on a stationary bike or rowing machine
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Hip thrusts: 3 sets of 8 reps with 170 pounds
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Rest: 2 minutes between each set
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Lunges: 3 sets of 10 reps with 15 pound dumbbells in each hand
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Rest: 1 minute between each set
Day 24:
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Warm-up: 5 minutes of dynamic stretching
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Deadlifts: 3 sets of 8 reps with 175 pounds
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Rest: 2 minutes between each set
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Glute bridges: 3 sets of 10 reps with 15 pound dumbbells on hips
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Rest: 1 minute between each set
Day 25:
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Warm-up: 5 minutes of light cardio
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Hip thrusts: 3 sets of 8 reps with 180 pounds
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Rest: 2 minutes between each set
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Bulgarian split squats: 3 sets of 10 reps
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Rest 1 minute between each set
Day 26:
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Warm-up: 5 minutes of light cardio
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Hip thrusts: 3 sets of 8 reps with 190 pounds
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Rest: 2 minutes between each set
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Bulgarian split squats: 3 sets of 10 reps with 10 pound dumbbells in each hand
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Rest: 1 minute between each set
Day 27:
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Rest day
Day 28:
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Warm-up: 5 minutes on a stationary bike or rowing machine
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Squats: 3 sets of 8 reps with 170 pounds
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Rest: 2 minutes between each set
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Glute bridges: 3 sets of 10 reps with 10 pound dumbbells on hips
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Rest: 1 minute between each set
Day 29:
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Warm-up: 5 minutes on a stationary bike or rowing machine
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Hip thrusts: 3 sets of 8 reps with 200 pounds
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Rest: 2 minutes between each set
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Lunges: 3 sets of 10 reps with 15 pound dumbbells in each hand
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Rest: 1 minute between each set
Day 30:
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Warm-up: 5 minutes of dynamic stretching
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Deadlifts: 3 sets of 8 reps with 185 pounds
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Rest: 2 minutes between each set
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Glute bridges: 3 sets of 10 reps with 15 pound dumbbells on hips
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Rest: 1 minute between each set
Reflection
I felt proud of myself for committing to the 30-day workout routine and for achieving my goal of hip thrusting 250 pounds. I noticed significant improvements in my strength, endurance, and overall fitness level. Additionally, I enjoyed the challenge of progressively increasing the weight and intensity of the exercises.
However, I also realized that I could have been more consistent with my warm-up and recovery routine. There were a few days where I skipped stretching or foam rolling, which may have contributed to muscle soreness and stiffness. In the future, I will prioritize my recovery and ensure that I am adequately warming up and cooling down before and after my workouts. Overall, the 30-day workout routine was a valuable learning experience, and I am excited to continue challenging myself and setting new fitness goals in the future.
Learning Outcomes:
1: Identify own strengths and develop areas for growth
Students are able to see themselves as individuals with various abilities and skills, of which some are more developed than others.
2: Demonstrate that challenges have been undertaken, developing new skills in the process
A new challenge may be an unfamiliar experience or an extension of an existing one. The newly acquired or developed skills may be shown through experiences that the student has not previously undertaken or through increased expertise in an established area.
3: Demonstrate how to initiate and plan a CAS experience
Students can articulate the stages from conceiving an idea to executing a plan for a CAS experience or series of CAS experiences. This may be accomplished in collaboration with other participants. Students may show their knowledge and awareness by building on a previous experience, or by launching a new idea or process.
4: Show commitment to and perseverance in CAS experiences
Students demonstrate regular involvement and active engagement in CAS.