"SEC-S25W3:Building Strength (Increased Intensity)"

Hello fitness enthusiast and novice, welcome to week 3 of our fitness learning challenge course which team of the week is "building strength, increase intensity" strength is important energy that we all want and to have it, we must progress from our current fitness level, I mean we must increase intent.

Let's say; my current dumbbell deadlift limit is 10, to increase intensity I must increase my limit to 12 or 13, gradually increasing the numbers of reps. By this method, we get to build more strength because the higher the repetition the more strength we build. So guy let's follow this week course, let's increase the intensity and build strength!

Building Strength, Increase Intensity

To build strength and increase intensity, our coach @ngoenyi had present a couple of exercise and how to execute them for us, I'll be following the exercise according, let's do it.

Warm up - 10 min plus.

I started my program with a Warm up program, jump robe or brisk walking. I spent more than 10 minutes on warm up, like I said I follow the week course so I incorporate jumping robe and walking brick in my warm program, I made sure I maintain the given program until I reached my limit.

As the results my cardio was well improved, u heard heart pump and I breath faster in the first 20 seconds. With these positive impacts I knew my muscles were ready for the exercise, so I started with:

Dumbbell deadlift - 12x3.

dumbbell deadlift.	5+5kg dumbbell.

So I started with dumbbell deadlifts and I executed 12 repetitions in 3 Sets as given in the course. This exercise is a kind of weight lift program that escalate strength in the whole body muscle group but mostly in the lower back and hip.

To execute this exercise, I had to hold my dumbbell in both hands and position them sideways, I then maintain an erect position and legs width apart, according to the program I slowly bend my knees and hinge at the hips, chest up and core engage, I slowly lower down my upper body while the dumbbell goes closer to the floor, I returned to the starting position, continuously I achieve the given reps and sets.

The impact of this exercise is on my lower back and hips, I also feels the impact around my abs as I lower down my upper body while hinge at the back, it also improves my lower body as well as balance and coordination.

Incline Pushups - 10x3.

Incline pushups.

After I complete the first program, I progress to incline push up which I executed 10 repetitions of 3 sets. We all understand how pushups is being done but in this particular particular pushups we stay incline while we push up. To achieve 12 repetitions in 3 sets, below is how I executed the program.

I made used of step board since I couldn't find others alternative, I place my steps board upright and stay vertical like a plank position but incline on the step board, my hands on the edge of the step board while toe pinch the floor, this set a straight line from my head to heel. At this point I engage core and lower myself down, elbow tuck in and then push ups to the starting positions, continuously until I achieve numbers of repetitions and sets.

The impact of this exercise was felt in my upper body as it developed the upper chest, triceps and shoulder, it also helps to build strength and strength muscles in the middle body, I also feel, I'm not a beginner when it comes to push ups but regular incline push help to improve push ups form.

Dumbbell Shoulder Fly - 12 x 3.

Dumbbell Shoulder Fly.	5+5kg dumbbell.

So I progress to dumbbell shoulder fly and I executed 12 reps in 3 sets as an advanced student. This particular exercise work mostly the shoulder muscles especially the deltoid. In this exercise I make use of dumbbells and I also fly which strengthen the shoulder. Below is how I achieve this program.

So I position myself well and stand upright with the dumbbell in both of my hands while keeping my hands sideways, elbow bent and core engage, I slowly lift up my hands sideways to my shoulder level and return to the starting point, continuous I keep on flying until I school the given repetitions and sets.

I feet the impact of this exercise around chest, back but mostly my shoulder, the deltoid muscles specifically. I noticed that adding this exercise to my routine will definitely sculpt my shoulder and I've done so already.

Side Plank - 20 sec x 2.

Side Plank.

So I moved to the last program of the week which happened to be side plank, this one is different from the normal plank that we executed last week, as the name implies I maintain a plank position but sideways untill the given minutes exceeded. Below is how I executed this exercise.

According to the course, I spread my yoga mat in the floor and lye down sideways and legs straight, I place my forearm in the floor while my legs stepped on each other to support my forearm on carrying my body weight, at this point I lift up my body with the support of my forearm and side of my foot that support the motion, they form a lateral straight line from head to heel.

Plank exercise has an impact that strengthen the oblique muscles and reduction of back pains, I also felt the impact on my shoulder as my forearm carried most of my overall body weight. With these impact, I can say that this particular exercise helps in building strength any balance and also improves posture.

Stretch - 10 minutes plus.

After I had carefully taken all the exercises, I concluded everything with a stretch of more than 10 minutes. I made sure that I stretch various body muscles in the whole minute that I spent on it, I stretch from lower body to upper body including my neck as well.

At this point I was relief and feel flexible, the exercise activated my upper body with much energy and the stretch blend everything so I was agile and mobile, and it also prevented me from injury.

This is my sweat face, after the whole exercise I took a selfie of myself to showcase how intensive the exercise is, you know the harder you hit the exercise the more you sweat out, I sweated as of someone pour water on me but it was just me being sweaty because of the exercise. It was a sign that something beneficial was done to my body.

Watch out my video.