My Actifit Report Card: February 12 2024

Hey guys got up this morning from bed and checked my abs....it still doesn't look like am improving having ectomorphs muscle is really stressful , a lot of effort put to workout is to no avail .....I can't even see any change but I won't stop tho.
Am sure ur wondering what ectomorphs muscles are well
Ectomorphs are one of the three somatotypes (body types) characterized by a lean and long body shape. They often find it challenging to gain weight or muscle mass due to their fast metabolism. When it comes to building muscle, ectomorphs may face certain challenges but can still achieve significant improvements with the right approach.

Did my 20 reps of jumping jacks I know I look like am moving higher than needed but it happened while taking the photo did my 30 wife arms pushup.......I normally go above that when really in that mood you know,

1. Push-Ups - 4 sets of 20 reps

   • Works the chest, shoulders, and triceps.

2. Squats - 4 sets of 25 reps

   • Targets the quadriceps, hamstrings, and glutes.

3. Sit-Ups - 4 sets of 20 reps

   • Focuses on the abdominal muscles.

4. Lunges - 4 sets of 15 reps per leg

   • Works the legs and glutes, with a focus on balance and stability.

5. Plank-Ups - 4 sets of 10 reps

   • This is a combination of a plank and a push-up, working the core, chest, and arms.

6. Mountain Climbers - 4 sets of 30 seconds

   • A great cardio move that also targets the core and shoulders. Count one rep per leg switch to simplify.
     Then I went for cool down to start out the main workout
     Which is

Main Workout

1. Glute Bridges

• Target: Glutes, hamstrings, and core
• Reps/Sets: 4 sets of 15 reps

2. Inchworms

• Target: Core, shoulders, and hamstrings
• Reps/Sets: 4 sets of 10 reps

3. Leg Raises

• Target: Lower abs and hip flexors
• Reps/Sets: 4 sets of 15 reps

4. Bird Dogs

• Target: Core, lower back, glutes, and shoulders
• Reps/Sets: 4 sets of 10 reps per side

5. Box Dips (using a sturdy chair or low table)

• Target: Triceps and shoulders
• Reps/Sets: 4 sets of 15 reps

6. High Knees

• Target: Cardiovascular system, legs, and core
• Reps/Sets: 4 sets of 30 seconds

Cool Down

• 5 to 10 minutes of gentle stretching focusing on full body. Pay particular attention to stretching the legs, back, and arms to aid in recovery and flexibility.

Total Additional Exercises: 6

Rep Count Breakdown (excluding High Knees, as they're timed):

• Glute Bridges: 60 reps
• Inchworms: 40 reps
• Leg Raises: 60 reps
• Bird Dogs: 80 reps (40 per side)
• Box Dips: 60 reps

Grand Total of Additional Reps: 300 reps (This, combined with high-intensity High Knees, brings a balanced mix of strength, flexibility, and cardio.)

This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

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