My Growth

My Growth

Over the past few days, I started to exercise 3 times a week with a disciplined schedule. Whenever I had free time, I would exercise for this project. My exercises consisted of jogging, squats, skipping, high knees, and jumping jacks.  These exercises, which were mostly leg focused, were hard at first for me because I do not usually exercise that much. However, after a week or so, I started to see improvements in my health, sleep and also my stamina, especially during jogging. I never thought that I could push myself to the limits and outrun my friends who I thought were stronger, better, and faster than me. 

Day, Date	Exercise Habits			Body Reaction
	Exercise / Physical Activities	Amount (repititions / times /laps, etc)	Time (minutes)	Heart Rate  (Before/After) amount	Rest Time (minutes)
Tuesday, 15 January 2026	Circuit Training (squat - jumping jacks)	Squat = 30 reps Jumping jacks = 30 reps	10 minutes	Before = 60 – 100 bpm After = 120 – 170 bpm	2 minutes
	Interval Training (jogging).	Jogging = 0.57km	2 minutes and 37 seconds	Before = 60 – 100 bpm After = 100 – 150 bpm	5 minutes
	Agility Ladder (high knees - skipping)	High knees = 8 times Skipping = 20 reps	10 minutes	Before = 60 – 100 bpm After = 100 – 150 bpm	3 minutes
Saturday, 17 January 2026	Circuit Training (squat - jumping jacks)	Squat = 35 reps Jumping jacks = 35 reps	9 minutes		2 minutes
	Interval Training (jogging).	Jogging = 0.65km	6 minutes and 33 seconds		5 minutes
	Agility Ladder (high knees - skipping)	High knees = 9 times Skipping = 25 reps	7 minutes		3 minutes
Sunday, 18 January 2026	Circuit Training (squat - jumping jacks)	Squat = 37 reps Jumping jacks = 37 reps	10 minutes		2 minutes
	Interval Training (jogging).	Jogging = 0.72km	5 minutes and 26 seconds		5 minutes
	Agility Ladder (high knees - skipping)	High knees = 10 times Skipping = 27 reps	9 minutes		3 minutes
Wednesday, 21 January 2026	Circuit Training (squat - jumping jacks)	Squat = 40 reps Jumping jacks = 40 reps	7 minutes		2 minutes
	Interval Training (jogging).	Jogging = 0.77km	5 minutes and 43 seconds		5 minutes
	Agility Ladder (high knees - skipping)	High knees = 11 times Skipping = 30 reps	9 minutes		3 minutes
Thursday, 22 January 2026	Circuit Training (squat - jumping jacks)	Squat = 45 reps Jumping jacks = 45 reps	8 minutes		2 minutes
	Interval Training (jogging).	Jogging = 0.8km	3 minutes and 49 seconds		5 minutes
	Agility Ladder (high knees - skipping)	High knees = 12 times Skipping = 35 reps	8 minutes		3 minutes
Friday, 23 January 2026	Circuit Training (squat - jumping jacks)	Squat = 47 reps Jumping jacks = 47 reps	9 minutes		2 minutes
	Interval Training (jogging).	Jogging = 0.85km	4 minutes and 32 seconds		5 minutes
	Agility Ladder (high knees - skipping)	High knees = 13 times Skipping = 37 reps	8 minutes		3 minutes
Monday, 26 January 2026	Circuit Training (squat - jumping jacks)	Squat = 50 reps Jumping jacks = 50 reps	8 minutes		2 minutes
	Interval Training (jogging).	Jogging = 0.9km	3 minutes and 56 seconds		5 minutes
	Agility Ladder (high knees - skipping)	High knees = 14 times Skipping = 40 reps	9 minutes		3 minutes
Tuesday, 27 January 2026	Circuit Training (squat - jumping jacks)	Squat = 53 reps Jumping jacks = 53 reps	4 minutes		2 minutes
	Interval Training (jogging).	Jogging = 0.97km	3 minutes 41 seconds		5 minutes
	Agility Ladder (high knees - skipping)	High knees = 14 times Skipping = 43 reps	7 minutes		3 minutes
Wednesday, 28 January 2026	Circuit Training (squat - jumping jacks)	Squat = 55 reps Jumping jacks = 55 reps	6 minutes		2 minutes
	Interval Training (jogging).	Jogging = 2.45km	28 minutes 56 seconds		5 minutes
	Agility Ladder (high knees - skipping)	High knees = 15 times Skipping = 45 reps	7 minutes		3 minutes
Friday, 30 January 2026	Circuit Training (squat - jumping jacks)	Squat = 60 reps Jumping jacks = 60 reps	7 minutes		2 minutes
	Interval Training (jogging).	Jogging = 4.34km	40 minutes and 20 seconds		5 minutes
	Agility Ladder (high knees - skipping)	High knees = 16 times Skipping = 50 reps	9 minutes		3 minutes

 

From this table, we can see the different types of exercise I did and how long/far it took for me to finish. At first, my squats and jumping jacks took a whopping 10 minutes for me to do. However on the last day, it only took me 9 minutes to do double the reps. Before I started doing this routinely, my stamina would run out fast after jogging and I would be out of breath after doing just two laps. Now, I can run faster (pace 4), further, and with better posture too. High knees and skipping was one of the hardest exercises for me because I couldn't do explosive movements for exercises because my hamstrings are shorter than usual. This did not stop me from improving because I did double the reps with less time on the clock. Overall, this project taught me a lot about how results are shown when you put effort into it and that we also need to pair exercise with good rest and a healthy diet.