"SEC-S25W4: Core And Cardio"

As the name suggests, this exercise involves explosive jumping followed by a squatting landing. Here's a step-by-step breakdown of how I executed it....

• I Stood with my feet shoulder-width apart, toes facing forward.
• Lowered my body into a squat position, keeping my back straight and knees behind my toes.
• From the squat position, I explosively jumped up, extending my hips and legs.
• I landed softly in a squat position, absorbing the impact with my muscles.

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While performing this exercise, I tried to keep my core engaged and back straight throughout the movement. I also used proper squat form to avoid injury, and land softly to reduce impact on my joints.

Dumbbell Chest Press

_{Dumbbell Chest Press}

This exercise requires two dumbbells and a step board or bench, but I made use of two step boards. Here's how I performed it using a step board....

• I laid on the step board, holding a dumbbell in each hand.
• Positioned my feet flat on the floor base for stability.
• Held the dumbbells over my chest, palms facing forward.
• I lowered the dumbbells to my sides, keeping elbows at a 45-degree angle.
• I pressed the dumbbells upwards, extending my arms fully.
• Then bring the dumbbells back down to the starting position.

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While executing this exercise, I engaged my core and keep my back flat on the step board, and controlled the dumbbells' movement.

Russian Twist

_{Russian Twist}

This was one of the most challenging and intensive workouts I've done, requiring endurance to complete. As an advanced student, I used dumbbell to take it to the next level. Here's how I performed the Russian Twists exercise...

• I sat on the floor with my knees bent and feet flat.
• Lean back slightly and lift my feet off the ground.
• I held a dumbbell with both hands.
• Twist my torso to the right, alongside the dumbbell.
• Twist to the left, alongside the dumbbell.

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During this process, I tried to engage my core and maintain controlled movements, especially with my legs.

Burpees

_Burpees

Honestly, this exercise was way tougher than I expected. After watching the demo video, I thought it would be a breeze, but guys was I wrong. Still, I pushed through and got it done. Here's how I performed the burpees exercise...

• I started in a standing position.
• Then dropped into a squat position, placing my hands on the ground.
• Kicked my feet back into a plank position.
• Did a push-up.
• Then quickly return my feet to the squat position.
• I jumped up explosively, reaching my arms overhead.
• Landed softly and repeat the process.

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While landing into a squat position for the push-up, I was extremely careful by balancing both hands on the flat surface to avoid slipping. I was gasping so fast, so I had to open my mouth for free breathing.

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Cool Down

After completing the four exercises given for the week, I had to cool down my body and muscles by incorporating stretching exercises. This normally helps to reduce muscles pains or soreness, and also keep me fit for the next day's task.

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Below is a table outlining my exercise routine as an advanced student....👇🏻

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Week Focus	Programs	Duration/Reps
Core And Cardio	Bodyweight squat jump	3 sets of 8 reps
✓	Dumbbell chest press	3 sets of 12 reps on a step board.
✓	Russian Twists	2 sets of 10 reps per side.
✓	Burpees	3 sets of 8 reps.

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Before starting the exercises, I did a 5-minute warm-up consisting of marching in place and side steps to get energized and prepared. And at the end of the program, I did some minutes stretches. Below is a demonstration video showcasing my workout routine.

The Experiences I Had While Carrying Out These Programs.

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