"SEC-s20w6: Full Body Exercises"
Edited using canva
I actually feel this challenge shouldn't come to an end because I've achieved a lot following up this fitness course. My physique has changed for the better, and I love the way I look now—stronger and determined with fitness exercises. The six-week programs have taught me a great deal on how to strengthen parts of my body and now, the full body, which is a combination of these parts without break.
The fitness course was meant to teach not just physique development but also qualities like endurance, determination, focus, consistency, and enthusiasm. All these qualities were reflected in all the programs done for the week, and without a doubt, I can say I've mastered all five elements in me. Without deviating from this week's full body program, I'll start by showing you guys the warm-up video I did for this challenge.
Guess what? I've really improved in repetitions and minutes. I couldn't believe my enduring skills, as if you aren't in pain, you can't gain from the fitness programs. This is a quick review of warmups for the full-body workout or exercise.
The video shows me doing some warm-ups constructive programs that help in expanding my chest, making my arms and hands flexible and fit to do the workout programs listed, and some constructive stretches for cardio exercise. After ensuring I did this briefly so it wouldn't sap all the strength needed for the main exercise, I took to doing the main program. We are instructed to take out one program from each week and then increase our repetitions. I'll start with the first week, which was on cardio exercises.
Cardio Exercises |
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With the aid of the video as proof of work, this is what I did. For week 1 cardio exercise, I focused on doing jumping jacks, which has been my favourite program.
- Jumping Jacks: This is a cardio exercise that helps increase the rate of blood flow in the heart, and it involves jumping up and down with your two legs going sideways in correspondence with your hands. I did this for 3 minutes to my surprise, which is more than 100 repetitions for the first time. What helped me? Endurance helped me as my legs really ached hitting the ground and taking off again at a pace that doesn't involve rest. I couldn't actually believe I could do it this long. All thanks to the motivation of moving and pushing hard to achieve a common goal.
| Before | After |
|---|---|
| 50 repetitions | 100+ repetitions |
| 40 seconds | 3 minutes |
| Challenges | Benefits |
|---|---|
| The challenges I faced doing this program were just the pain that comes from the leg muscles, jumping up and down. Aside from that, I had no problem with jumping jacks | The benefits I really derived from this program are that I've been able to run as fast as 2 minutes without breathing heavily or gasping for breath. It has really helped in the regulation of my heartbeats and blood flow as well. |
Just see the improvement so far. I was so proud of myself for hitting this challenge. Moving to the next one involved abs exercises where one stretches his belly fat, tucks them in, and creates room for adds.
Abs Attack - WK 2 |
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This was another challenging fitness exercise that needed so much determination and strength to accomplish. The program I selected or chose to do from the list is Russian Twist.
- Russian Twist is a form of exercise that involves tucking in the tummy to attain the goal of rowing by your left and right sides with the aid of a dumbbell. I laid on a mat with my back slightly tilted back and my legs curved, placing my tummy in a position that's curved. I did this by consistently moving the dumbbell to both sides of my body after attaining that position.
 | Positioning to do an Abs Attack program |
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This wasn't that easy for me because of the position I placed myself to do the workout, but do you know what helped me? Determination helped me a lot. I was so determined to hit my set target, and I did justice to it.
| Before | After |
|---|---|
| 30 repetitions | 70+ repetitions |
| 30 seconds | 3 minutes |
| Challenges | Benefits |
|---|
The challenges I faced doing this program are just the pain that comes from the legs, muscles, my abdomen, thighs, and tilted backs as a result of the compression from the position I took to do this program and contraction of muscles. Aside from that, I had no problem with Russian Twist | The benefits I really derived from this program are that my abs are now reflecting compared to before, when they were visible only when I compressed my abdomen.
Stronger Legs |
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This was one of the programs I enjoyed doing, as it did help strengthen my leg muscles and gave me the resilience and stamina to withstand any fall. It was quite beneficial doing it, though it made my legs tight and stiff, but the goal was accomplished.I choose to do Calf Raises which is one of the most painful amongst all.
 | positioning my strong leg |
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- Calf Raises is done by lifting the heel of the legs consistently, enduring the pain that comes from contractions of muscles. I did this consistently for several repetitions, though I didn't complete the program due to the pain involved. At least I was able to best my last record.
| Before | After |
|---|---|
| 10 repetitions | 30+ repetitions |
| 15 seconds | 1 minute |
| Challenges | Benefits |
|---|---|
| The challenges I faced doing this program are just the pain that comes from the legs muscles only, as there were lots of compression and contractions in the muscles, in and out.Aside from that, I had no problem with calf raises | The benefits I really derived from this program are that I've been able to walk and run for miles without getting tired. Sometimes I pity those I work with whose legs are weak. I learn how to build it, and here I am. Send me. |
Squat - Buttock muscles |
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This is a program done by strengthening the muscles of the buttocks and legs, and it's carried out for real when I position my body in a way that my buttocks shoot out and make a curve while I'm down. I did this by going up and coming down with my legs spread out on both sides. The pain was felt in my waist region and my thigh. I actually beat my record in minutes and repetition and completed the program.
 | Showing my buttocks muscles |
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| Before | After |
|---|---|
| 20 repetitions | 70+ repetitions |
| 30 seconds | 3 minutes |
| Challenges | Benefits |
|---|---|
| The challenges I faced doing this program are just the pain that comes from my waist due to the curve, my legs muscles, and my thighs due to the pressure of going in during squatting. Aside from that, I had no problem with Squat. | The benefits I really derived from this program are that sitting on a hard surface now seems comfortable as my bone is feeling the pains. Now, my buttocks muscles were made firm to do the job. |
Arms/Shoulder Sculpturing exercise - Shoulder Taps |
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This is another stretching exercise that involves endurance at a high level. It's more like pushups, but your body is not moving just your hands while your body remains firm in a particular position. This was what I did to improve my arms and shoulders. I planked and placed my hands on the ground with the arm of my right hand to hit my left shoulder and vice versa. It was easy though, and I beat my record.
 |  |
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| Before | After |
|---|---|
| 20 repetitions | 50+ repetitions |
| 30 seconds | 1 minute |
| Challenges | Benefits |
|---|---|
| The challenges I faced doing this program are just the pain that comes from my arms and hands placed on the ground. My muscles have also been contracting these days that it even got swollen | The benefits I really derived from this program are that I can now feel what big men with physically built bodies feel. |
I did stretching exercises on the video shown above. To be honest, this exercise for the past 6 weeks has improved my physique for the better. It has helped me develop
stamina
strength
agility
endurance and resistance in times of difficulty
After doing the programs and stretches, I took to leaving the fitness center. My diets are prioritised to improve the exercises I've been doing. I hope this program won't come to an end. It should just keep on continuing, as this has been one of my motivations to be intentional about staying fit every day.
I invite @okere-blessing, @goodybest and @eliany to join this challenge.
https://x.com/bossj23Mod/status/1847615397500973317?s=19
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You have come again with your funny exercise pictures and videos. I can agree with you that the benefits of doing exercises can never be overemphasized . Seeing you again in this week's engagement challenge I can conclude that the programs are helpful to your overall health. Keep it up.
Yes oh. I took do oh. After all the discouragements, I still push through. Good to see you join us on this
Thanks for your support. I really appreciate ☺️.....@damithudaya