SEC-S25W4: Core And Cardio"

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Week 4 is here with an amazing topic called Core And Cardio, every week is an opportunity to try something in the ongoing learning challenge, I don't want to be left out as I'm joining this week's program.

warm-up programs

The importance of warmup in exercise can not be overemphasized. During warmup our body prepares to accept the programs ahead of time , thereby arousing our muscles . I did my warm-up by lifting my legs lift and right while touching my knees this exercise brought out sweat before I proceeded to other programs below 👇.

Russian Twist

Russian Twist

Any program/exercise that targets the stomach gives me tough time because of the personal challenge I have in my stomach today I wanted to see how far I can go with this Russian Twist despite my stomach challenge. This program is done by seating on the exercise mat preferably yoga mat then I pushed my back and then carry my leg up slightly with my dumbbells I moved it from left to right.

Dumbbell Chest Press

This I did with a strong bench , I lay down on my back holding my dumbbells firmly with my two hands to avoid it hitting back on my chest. While carrying my dumbbells up I take my Breath out then when I'm bringing it down I breath in this I did repeatedly for 12 times.

I noticed that this exercise focuses on my chest and shoulder thereby straightening my muscles in this region.

Burpees

This program includes squatting then jump, planks and I push up , this exercise is good for the heart it's also helpful muscle strengthening.

I did mine by standing with my feet wide apart,I bend my knees in order to lower my body into squat position, I place my hands on the floor then jump on my feet back to stay on the plank position until I reached my repetition.

Bodyweight Jump Squat

This exercise simply goes by it's name, it is the combination of jump with squats, doing this exercise helps the lower part of the body as well strength.

I started with squats bending my knees and jumping upwards repeatedly as required.

cool down exercise

This is the sweetest of them all. This is just stretching of the different part of the body.

Record a video while carrying out these programs and Upload it to show when you are actually carrying out these programs. The video should not be less than 5 minutes. No need to add rest periods but you can rest in between programs. You are free to join the video s if you have taken them differently. Also, upload at most 4 pictures to back up your actions and one must show your sweaty face.