salam to my steemit friends. how are you all i hope you all are enjoying your life.Today i am posting a challenge i hope you all were like it.

Warm Up OR Streching:

so in Warm-up exercises it prepare your body for physical activity and its to much important. These are the stretching exercise you should do before the exercise it would increase your body temperature and you will safe from injury so must do it.

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1. Plank With Shoulder Touch:

shoulder tap is a body weight and core strengthening exercise which you start in an plank position and then alternate tapping your opposite shoulder with your Hand and second name of Plank With Shoulder Touch is plank shoulder taps.

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Plank with shoulder Touch Position:

how to perform Plank with shoulder touch:

• To performing it you place yourselve in the traditional plank position you have to Begin in a high plank position with your Body in a straight line from head to heels and hands directly under your shoulders and core engaged.
• Start your shoulder taps by lifting one hand of the ground and Tapping the opposite shoulder. Then return to start and repeat in a controlled way.
• as you tap your shoulders try to keep the rest of your body absolutely still make sure your hips are not swaying from side to side or DIpping toward the grounds.
• notice if you start then see majority of your weight in one legs and try to distribute the weight equally on both sides of leg .

Maintain Your Form While Doing Shoulder Taps:

As with all strength training moves form is key to reaping all the benefits of this movement. Keep your body in a straight line from head to feet to ensure proper plank alignment control the movement to avoid swaying and focus on tapping the shoulder without shifting your weight too much from side to side.

Benefits:

Plank shoulder taps work on your body different muscles and it will improving your stability, balance, and coordination.

which type of muscle target plank with shoulder touch exercise:

1. Core.
2. Shoulders.
3. Arms.
4. Glutes and Quads.
5. Back.

Table:

exercise	Reps	Rest	Sets
shoulder	12-15/side	30-60 sec	3_4

Here i paste a link of youtube channel from where you get both of exercises here then watch and see it .
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2. What is Burpee:

A burpee is a full body high intensity exercise.which combines, a squat, a push-up, and a jump which hiit workouts to improve cardiovascular health and burn calories.

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How to do burpees exercise Correctly:

Burpees required No equipment and a limited amount of space.it has seven simple and familiar movement s and There is nothing particularly tricky about it.

• Position your feet shoulder width apart. Keep your back straight your chest out and your arms at your sides thats you standing position.(Begin in a standing position )
• Drop your legs into a squat position and bend your Knees And Keep your feet flat on the floor. place your hands on the floor .
• Your body should be in a straight line from shoulders to heels. Lock your arms in place. Keep your head straight and eye Looking slightly ahead.(Kick your legs back into a high plank position )
• focus on keeping your Body straight .(Rise back to high Pank position ) at the end position of the body of this move should be the same as in point 2.
• Reach your arms up as you launch toward the ceiling Land in the original stand position and then go back to and then do the process again.

benefits of burpees:

Burpees is a full body workout it Improved Heart Health and its also Improved Blood Flow in your body that exercise boosts your cardiovascular health and builds strength.

which type of muscle target the burpees exercise:

1. legs
2. core
3. Chest
4. Shoulders
5. arms.

Table:

exercise	Reps	Sets	Rest
Burpees	10-15	3-4	60-90 sec