"SEC-S25W4: Core And Cardio"

Finally, finally week Four here I am.This week’s focus was really on Core & Cardio excersice, and honestly, it humbled me so well and perfect. All of the movement touched all the part of my body. I kept reminding myself of the reason I started the excersice which was—to live healthy and strong. This is my full report of how my Week Four went:

---

🏃🏽‍♂️ My WARM-UP – Marching in Place or Side Steps (5 minutes)

---

I started the excersice with marching in one place or doing side steps asy warmup. I did it gently at first day, then increased the pace when my body started to wake up and master the moves.

• How I felt: At the first day, my body felt a little stiff, but after about 3–4 minutes, I started sweating small and my joints became lighter. It really helped to prepare me before the real exercises comes up
  .
• Challenge: On the second day, my ankle was very stiff, maybe because I didn’t rest well the night before. I reduced the speed a bit, then completed it slowly. By the third day, the movement was more better and great.

---

🔥 My BODYWEIGHT SQUAT JUMPS – 3 Sets (8 reps)

---

However I must say that this particular one challenged me so seriously. I would squat down, then jump high before landing again in squat.

• How I felt: My thighs, waist, and even my calves were on fire 😓. By the second set, my legs were shaking small. I had to hold my knee briefly and breathe before continuing.

• Challenge: My legs felt like they wanted to give out. I reduced the reps on the third set just to stay safe, but I completed the sets for all three days. However the soreness I felt in the next morning reminded me that the exercise entered me so well.

---

🏋🏽 My DUMBBELL CHEST PRESS – 3 Sets (12 reps)

---

I did this particular exercise by lying so flat on the semi bench I used, with 5kg dumbbells in both hands. I focused on pressing up slowly and bringing the dumbbells down with much control and balance.

• How I felt: My chest, shoulders, and arms worked really hard at that moment. The pressure was so real. I could feel the weight through my arms during every rep I did.

• Challenge: My grip got weak around rep 9 on the third set. I paused for a few seconds, gathered energy, and finished strong. I held on tight and completed it. The feeling of finishing was sweet. All the moves was fine and perfect in day three because I'm already used to it.

---

🔄 My RUSSIAN TWISTS – 2 Sets (10 reps per side)

---

I sat down with the dumbbells in my hand and twisted left to right. I leaned back slightly like as I seen in the lesson post.

• How I felt: I could feel serious tension in my stomach area, especially by my sides. My core muscles were awake. Breathing while twisting was even hard at some point, but I controlled it.

• Challenge: I had to fight to keep my back straight. My lower back wanted to curve, so I adjusted my sitting and posture before continuing. Day three was better than day one—I could twist more deeper.

---

🏃🏾‍♂️My BURPEES – 3 Sets (8 reps)

---

The Burpees excersice will make someone to really respect fitness 😅. From standing, I dropped down into push-up, jumped up again, then repeated the moves.

• How I felt: My heart rate increased quickly, and after 3 reps, my chest was already rising and falling hard. I had to breathe deep and use my mind to finish the set.
• Challenge: I couldn’t jump high by the third set, but I did a modified version that still kept the form. My arms were already weak from chest press, so I took it slow. But I completed all three sets every day. And finally I made it all to day three which was perfect.

---

🧘🏽‍♂️My COOL DOWN – Full Body Stretch and Relaxation

---

After all the excersices I did, I did full body stretching to ease the tension in my body. I moved from my neck to my legs, using slow breathing and small movements to relax.

• How I felt: My body was tired but calm. I felt lighter and more comfortable and peaceful. Stretching after workout is something I always look forward to. It helps me recover very faster.

---

🎥 Watch my full workout presentation below 👇🏻

---