"SEC-S25W5: Strength Emphasis"

Week five on the Go.......Yeah this week five was all about building our strength. From the warm-up to the last stretch, every movement I did was focused on helping my body become stronger and more stable full with stamina. I felt it in all my muscles, in my breathing, and even in my mindset all was deep. However I keep reminding myself every day why I started this excersice of staying fit, which was—to be healthy, strong, and consistent.Here is my full report for the Week Five challenge as an advanced fitness enthusiast which I am:

---

🏃🏽‍♂️ My WARM-UP – High Knees or Lateral Raises (5 minutes)

---

I began each day routine with high knees or lateral arm raises to wake my body up to face the exercises. I started by doing high knees slowly at first, then I later increased the speed. However On some days, I used lateral raises to warm up my shoulders and arms also.

• How I really felt: After 2 minutes, my heart started beating faster. My legs and arms became active. It helped me prepare very well for the exercises ahead of me.

• My Challenge: On the second day, my knees were stiff, so I reduced the height of the knee lifts. However by the third day, I must say that my body was moving better, faster and coping.

---

🦵🏽 My SINGLE-LEG DEADLIFT Excersice– 3 Sets (10 reps per leg)

---

However,no doubt this particular exercise tested my balance and leg strength so well. I held dumbbells and bent forward slowly on one leg while the other leg stretched behind me.

• How I felt: My legs, waist, and core were working hard. I even felt it in my ankle. I had to focus well to keep my balance and in correct posture.

• Challenge: On the first day, I almost fell. My balance was not strong. However,I continued in practicing it, and by the third day, I could do it and hold the position more better.

---

💎 My DIAMOND PUSH-UPS – 3 Sets (8 reps)

---

This is one of the hardest excersices. However,I placed my hands in a diamond shape under my chest and start a pushed up. I must say it was really very tough for me on day one. But after practicing it on day two ,I successfully made it to day three.

• How I felt: My arms, chest, and shoulders felt serious pressure and pains. I had to breathe deeply and I really use my strength to finish all the program.

• Challenge: I could not do 8 reps on the first day. I did 5 and rested. But I did not stop. By the second day, I managed 8 reps in the last set. I was proud of myself. But now in the day three I completed all the 8 reps in each set.

---

🏋🏽 My DUMBBELL FRONT RAISES EXCERSICE – 3 Sets (12 reps)

---

So now started by carrying the dumbbells and raised them up high, really straight in front of me to my shoulder level, then i brought them down slowly.

• How I do felt: My shoulders and arms felt the deep burn. I had to stay focused and control the movement.

• Challenge: My hand grip became weak during the third set. I shook my hands, and continued. The pain really showed me that I was moving higher and more advanced in these exercise.

---

🤸🏽‍♂️ My PLANK SHOULDER TAPS EXCERSICE – 3 Sets (10 taps per side)

---

So now,I put myself in a plank position and start tapping each shoulder with the other opposite hand, keeping my body very straight and balance.

• How I do felt: My body Which includes, core, arms, and my back were all active in these excersice. I had to move slowly and keep my body steady.

• Challenge: My body was shaking during the second set. I adjusted my form and finished strong. By the third day, I could tap faster and still hold the plank very well.

---

🧘🏽‍♂️ My COOL DOWN FOR THE EXCERSICE

---

After all the exercises I did althrough the week five, I always end it with some stretching like yoga stretches to relax and stretch my muscles to reliefs the pain. Sometimes I focused on breathing and slow movements.

• How I felt: My body was tired but peaceful. Stretching helped me release tension and recover faster. I even slept better after each session.

---

Below is my video presentation 👇🏻

---