SEC-S25W1: Full Body Focus

This week engagement challenge started with a full body exercise, thank you @ngoenyi for this programme, I benefited from the last one, and I wish to be consistent to see results from this season as well.

Exercise is one of those things I like doing but I find it difficult to be consistent in it and that can be discouraging especially when the result is not being achieved. Well I'm trying it hard to be consistent in it and I always use this opportunity of engagement challenge to be consistent in it.

The last time I took part, it yield a good result, I felt the impact and some percentage of my weight drops, I believe at the end of this 6 weeks journey I should have a perfect result as well

When I started

This week I took part in just 2 days and I will be more serious next week to increase my number of days.

So after reading about the different programmes and how to do it from the course outline, I decided to carry out my exercise myself.

Program	Duration
Jumping jacks	5 to 10 minutes
Jogging in place	5 to 10 minutes
Dumbbell squats	3 sets of 10 to 12 reps
Pushups	3 sets of 5 to 10 reps (knees can be on the ground for beginners)
Dumbbell bent over rows	3 sets of 10 to 12 reps
Planks	3 sets of 20 to 30 seconds
Stretches of the major muscles	5 to 10 minutes stretching major muscle groups

This duration is what was mentioned in the outline but in some of this programmes I did more than the duration because I'm used to some of them.

To begin, I started with Warming-up; it is necessary to warm up before starting exercise, it helps my whole body to be prepared for the exercise, it opens the heart, and some ventricle to enable adequate blood flow and also boost my performance.

I did jogging in place and jumping jack.

Dumbbell squats

According to the course guidelines, I used a dumbbell kg that I can carry comfortably, I've used it before, I've been using it. I maintained my posture while doing it, the frequency of stretching my arms and squatting was felt in my whole body.

But I didn't really have much challenges while carrying out this exercise just that I felt I didn't do it right. But I felt some pain on the waist, legs and arms.

Pushups

I like this push up exercise so much, but as a beginner I tried the beginner pushups and I can't do the advance type. Using a mat I lie down not completely but my knee on the ground with my palm on the ground then my toes was up and I pushed down my body with my chest facing down and carried up push it down take it up I repeated the process too

Dumbbell bent over rows

This was a little challenging as I already had a serious waist pain sustained from an accident I had some months ago.

I tried so much to do the exercise, to activities I paint from my west with my dumbbell in my two hand pending forward I lift the dumbbell up and down while maintaining my posture bending forward like a gorilla.

Planks

Blank can be considered as the easiest but then it is not depending on the number of seconds you spent and the rounds you took in carrying this out you be able to have a positive results from this exercise. I like doing it to reduce my tummy fat but sometimes it's really works for me.

So it is achieved by lying down with my palm down on the ground and my toes on the ground but my whole body hangs as I controlled it using my arms to push it down and up. I repeated the process to complete the rounds.

Did I face any challenge doing this yes of course I did but then there is a saying that "no pain no gain" therefore as this workout was a full body exercise I felt it in my whole body but I challenge myself I overcome the pain and completed the rounds.

Stretches of the major muscles

Stretching of the major muscles is very necessary after exercise program. It helps to prevent injury, stimulate blood circulation that is, blood flow to the body, it's also enhances flexibility while reducing stiffness. It's also help to relax the muscles so when this happens it will prevent you from having injuries or serious pains after exercise so that's the reason it is very important to stretch.

It has very true because as I finished this program I really felt some relief from my waist pain and this is because I stretched after they exercise which helps to relax some muscles.

Below is the video to my exercise program please watch to see the step by step on how I carried out each of these programs.