Learning challenge s23w4: "I Love My Body /plank shoulder tap and Burpee".

The plank shoulder tap is a program designed to target the body's core muscles and the shoulders. Don't be mistaken; it looks easier than it is.

This exercise ensures spine alignment, and builds shoulder muscles, lower back muscles, abs and obliques.

To correctly perform the plank with shoulder touch:

How to correctly do it:

1. Start in the normal plank position with both hands shoulder-width apart and your feet hip-width apart.

2. Activate your core muscles, this you can do by drawing your belly button towards your spine.

3.At this point, lift your right hand from the ground and with it, touch your left shoulder.

1. Return your right hand to its original position to regain the plank position.

2. Repeat what you just did with your right hand, using your left hand this time. Lifting it from the ground and with the left hand, touch your right shoulder.

3. You will be changing from left to right, alternating hands for the desired number of repetitions.

It is recommended that you perform some warm-ups before you start these programs, and for better effect, try to continue the programs throughout the week.

The Burpee exercise

This program is a full-body plyometric exercise that combines a squat, a push-up, and a jump. The exercise requires a lot of strength, endurance, and agility.

How to correctly do a Burpee:

1. Start in a standing position

2. Go down and drop into a squat position such that the palms of your hands can be placed on the ground.

3. From the squat position, spring your feet back into a plank position.

4. Put on one push-up, and quickly retract both legs back to the squat position.

5. Stand up from the squat position.

6. Jump up in the air and extend your arms overhead.

A burpee with its powerful contractions and explosive movement creates a full-body workout
that engages your arms, legs, and core muscles and, at the same time, activates your cardiovascular system.

It's advisable to start with a warm-up exercise and start slowly with a modified version of the Burpee made up of fewer repetitions and combo.
Focus on proper form while ensuring that you perform each movement correctly, then gradually increase intensity as you build endurance, add more repetitions or increase the speed.

Record a video of you performing the 2 exercise programs introduced in this class, following the instructions in the table below, and please do not edit the video until you are done with one program. You can join the 2 videos at the end

Programs	no. Of reps	Rest	no. Of reps	rest	no. Of reps
Plank shoulder tap	30 taps	10 seconds.	30 taps	10 seconds.	30 taps (do not edit the video)
Burpees	5 reps	10 seconds	5 reps	10 seconds	5 reps (do not edit the video)

Note that you are repeating the 2 programs 3 times, you will rest 2 times. Ensure you check the table properly, slide your device screen to the left if you are using mobile phone so that you don't miss the last column on the table.

Which of these programs is the most difficult for you

The burpee program is very difficult. It takes a lot of breath and energy to jump and make push-ups. Even a description of what is involved alone is already mentally tasking to comprehend

What exactly makes it difficult.

The amount of energy needed to spring up and drop back down into the plank position. It calls for a lot of action from the cardiovascular system. The muscles were pumping and burning energy as I was leaping like a frog.

How did you overcome the difficulty.

It was obvious that the nose alone was not able to accommodate the body's need for oxygen. More are was pulled in through the mouth. I also made sure I did not drink too much water or eat too heavy food.

What is your overall feelings at the end of these programs?

Feeling exhausted is an understatement. I was panting for breath while enjoying an inner feeling of excitement and accomplishment. I also felt relief that this challenge had been conquered.

I am inviting @dequeen, @goodybest and @josepha