SEC-S25W1: Full Body Focus

_Steemvideo

Length: approximately 4 minutes. All exercises are included without rest breaks, filmed with my own smartphone!

Warm-up (Jogging in place + Jumping Jacks) – 10 minutes

To prepare my body, I started with 5 minutes of running on an incline (between 5 and 6 km/h, 6-9% gradient), then I followed with dynamic jumping jacks. The goal was to gradually raise my heart rate, activate my joints, and gently stimulate my muscles.

Feeling: The jogging made me sweat quickly, and the jumping jacks really woke up my shoulders, calves and hips, I felt ready to tackle the next part with energy.

Dumbbell Squats – 3 sets of 12 reps

I used two weight plates held in both hands to simulate dumbbells. I performed deep squats, keeping my back straight and my feet firmly planted on the floor, and slowly lowered my thighs until my thighs were parallel to the floor.

Targeted area: quadriceps, glutes, hamstrings, I particularly felt a muscle burn in my legs on the second set.

Push-Ups – 3 sets of 10 repetitions

I performed the classic push-ups (body aligned, supporting myself on my toes and palms), bending my elbows until I was a few inches from the floor, then standing up with control.

Targeted area: pectorals, triceps, deltoids, abdominal sheathing, the difficulty intensified at the end of each set, especially in the arms.

Dumbbell Bent Over Rows – 3 sets of 12 reps

For this exercise, I slightly bent my legs, leaned my torso forward, and pulled the dumbbells toward my chest while contracting my shoulder blades. I made sure to keep the movement slow and symmetrical.

Targeted Area: Upper back, biceps, shoulder girdle, very good exercise to correct posture and strengthen the back.

Planks – 3 sets of 30 seconds

I performed planks resting on my elbows, feet extended backward, back aligned, holding the position without relaxing.

Targeted area: abdominals, lower back, thighs, this exercise, although static, is extremely demanding, I sweated profusely.

Stretching – 10 minutes

I finished the session with a series of static stretches for my legs, back, arms, and shoulders. I breathed deeply to accompany each pose and release accumulated tension.

Benefit: immediate feeling of muscle relaxation and prevention of muscle soreness, an essential step to gently end training.

FINAL THOUGHTS

This program has been incredibly beneficial to me. In just one session, I was able to engage every part of my body, particularly my legs, core, upper back, and arms. I discovered that, even without a fitness coach, you can push yourself when you set a clear and motivating goal. I also enjoyed filming the video and watching myself progress.

I warmly thank the entire organizing team for this wonderful initiative, and I look forward to continuing the challenge in the coming weeks.

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Thank you very much for reading, it's time to invite my friends @josepha, @lirvic, @dasudi to participate in this contest.

Best Regards,
@kouba01