I have Successfully moved into this week three. Althrough these week was full of weather problems, muscle pain—but I still made it through. And at this point it's really what's matters to me,which is a healthier lifestyle. We have finally moved from just building our fitness to increasing the intensity of the whole training we had.

I did all the programs for three days straight, and one day I decided to do everything in one session—to challenge myself and see how far I’ve come. It was not easy at all, but I thank God—I made it. In all,Let me just share my full experience on these week three more clearly, the way it really happened.

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🏃🏽‍♂️ WARM-UP – My Brisk Walk and Jump Rope excersice (5 min)

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I did the necessary warmup for up to 5 minutes. It didn’t look like much, but it really woke up my body to be active ahead the excersices.I started sweating early. I could feel the blood moving in my body. My legs and shoulders felt lighter and ready to start working. These particular set of warm-up reminded me to be more focused from the beginning of any excersice.

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🏋🏽 My DUMBBELL DEADLIFTS – 3 sets of 12 reps

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However, as usual, I used the 5kg dumbbells from our training center for these excersice. However I stood very straight, bent my waist very carefully, and I lifted the “dumbbells” with good control and balance as being taught from the lesson post.

• How I really felt: I felt it well in my back, waist, and back of my thighs. It stretched me. After the second set, I already knew I’d feel it the next day.

• Challenge: My grip was weak near the end of it. I had to take small breaks between each sets. However I can remember at one particular point, I was thinking on my mind “Is this really how bodybuilders feel every day?” 😂 But well...!I didn’t stop doing it till I reach the end of each set.

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🙌🏽 My INCLINE PUSH-UPS – 3 sets of 10 reps

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I placed both hands on the edge of the hard tool I used, my feet on the floor behind. As I lowered my chest down, I realized how much balance was needed to stay strong and not fall forward.

• How I really felt: Chaii, Oh my God,My arms,my chest, and core altogether worked so hard for these excersice, receiving all the stress I put them through. I really felt like my body was too heavy, and my hands were trying to carry all my weight. My shoulders began to shake in the second set. But I was all fit on day three.

• My Challenge: I nearly slipped once during the second rep. My arms were wobbling, and I had to stop and adjust my palm grip. I stayed focused after that. Well I must say that It was really hard on my day one and day two, but I finished the set with pride on the day three. I made it through on the day three.

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🪽 My DUMBBELL SHOULDER FLYS – 3 sets of 12 reps

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That day, I planned to do this excersice part at the training center.But rain started suddenly, and I had to stop halfway and go home to complete it.

• How I felt: I was not happy at first. I went home when the rain began.But I finished the session back in home thoe the weather was cloudy. I felt the load from my shoulders and my back swinging it up and down as if I am flying. At the day one and two I couldn't do it properly, But I was all fit on day three.

• Challenge: Training at home It’s not the same as the center. At home, I had to stand beside the wall mirror to check my arm level and shoulder movement. I had to also looked for dumbbells. But I thank God there's was another option. I filled up two bottle of water,each weighing up to 1.5kg.** All these is for my health**.

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💪🏽 SIDE PLANK – 2 sets of 20 seconds per side

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This one doesn’t look so hard—but when you just start holding your body in the air with just one elbow, it will surely humbles you.

• How I felt: The side of my stomach and my waist felt tight. I could feel the strength in my abs pulling everything together.
• Challenge: The left side was tougher than the right side. My elbow started to move on the mat. I had to shift and focus on balance. I counted “1 to 20” in my mind like slow prayer. When I dropped down, and Also finished the Left side I smiled. But in day three all was well.

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🧘🏽COOL DOWN – Full Body Stretch

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This part was soft and calming. I began from stretching my head down to my legs, pulled my arms back, and rolled my shoulders so gently to have relief from the excersice.

• How I felt: I felt light up on my body, even though I was really tired. My breathing was deep and peaceful. I was proud of myself. I whispered “Thank You God” because finishing Week Three felt like crossing a very big mountain.

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Here is the video presentation of All the excersice I did 👇🏾

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