StayFit Club: Highlights of My fitness activities for the Week Ending 16th June, 2024. Lots of y (LOLS) training. Our first first outing as invited guest. 🆕A little comment chat by the Steemian members

Hello dear friends and fitness lovers, it is another interesting update of my fitness activities within the week. Yes, it was an interesting week, one filled with much vibes and activities. You won't believe how I felt.

Meanwhile, I am truly grateful to all who interacted at the comment section of my last update. It was very encouraging to see fifapresido, kidi40 l, aunatev1, happyluv, mesola, @okere-blessing, and @ninapenda interact with each other. I have just sent them their rewards as promised

Category 1 is for those that worked out with me within that week	category 2 are for those that just came around and interacted.

Thank you all! Let's see how it goes with this week's update.

update on week #12

This past week, we concentrated on lower body, precisely on our legs. We call it lots of legs (lols).

What is lols and why is it important? What programs helps to build the leg muscles?

What?

These are exercises that target the legs muscles and help to tone the legs. It helps to prevent diseases or health problems that affects the legs like osteoporosis and it also helps to maintain a healthy bone around the leg region. We know that it is our legs that carry our body weights during movement, so strengthening the muscles around the leg region helps to reduce body weight and fat, makes for stronger legs, or maintaining athletic legs which can easily move our body without stress.

I remember the very reason why I started working out 2 years ago. It was due to osteoporosis. I was diagnosed with osteoporosis and that made me to start exercising. Below is the link to the post I made about the problem and also my day 1 exercise program

My day 1 workout program	my report about the result of the test that shows I had osteoporosis

Since then, I have been exercising and the result is that, the knee pain as a result of that problem is gone. This underscores the importance of exercising the legs. It could be that my body weight was too much that my lower body, that is my legs could not carry it again. And of course, I was weighing 93 kg then and today, I am weighing less than 80 kg.

I had to include this program for this month and for this past week due to its importance.

What programs helps build and strengthen leg muscles?

I usually choose programs that involves body weight considering the fact that we lack basic equipments. Hence, for this past week, we concentrated on

Body weight squats where we squat with our legs wide open and wider though hip region. We did 20 squats for 4 reps . swat to obligue crunch where we squat and get up, raising our knee up and tapping it with our elbows in alternate successions. jump squats, is where we jump up and down while squatting as we go down.

We also did Squat to Curtsy Lunge, side steps crunch, sumo squats.

We included the jump rope because it is also part of leg exercises.

The list was not limited to the above. But note that we also did some variations of them on Friday. Just take a look at the pictures we took on each of the days with the exception of Wednesday where we had to adjust our programs due to the visit of external coach.

Monday training

The pictures below show some of the programs we carried out on Monday. But we began with jump ropes for a warm up.

Wednesday training

We were visited by an external coach who wanted to invite us for his fitness group program. He told me over the phone but it was late for me to just ask everyone to go for that program. I thought it wise to invite him over so that the group can better understand the invitation. And this really went well.

After few programs from me, I gave him the chance to train us. It was aerobics and at the end, he told us about the invitation. Everyone present agreed to be in attendance because they loved what they saw. We took pictures with him before he left

Wednesdays are also for football according to our schedule. Hence, as soon as he left, we played our football after pairing the group in two.

It was awesome as the group I belonged to won 3:1. It was fun

Friday training

On Friday, we began with jump rope. And then walking lunges with dumbbells, followed by side crunch but on a high step, and others.

Saturday performance as a guest coach

Ever since I started as a coach, this day was the first day I was invited as a guest coach to perform or train a group of over 70 and 3 different fitness groups combined.

Following the invitation from coach Emmanuel that visited us on Wednesday, we made plans to attend his special workout program as a group. We scheduled to leave before 7:30 am. All things being equal, we were able to leave with our members vehicles including that of fifapresido. I am grateful to them all.

As soon as we got there, I was told that I will be the next coach to perform after the one on stage, So soon? Well, we were a bit behind schedule. As soon as he was done, I was invited to take on the stage. I went out with fifapresido and happyluv as backups to the stage. . It was a wonderful experience. Perhaps, this video below, which is just one of the programs I took them on will help you understand what mean.