SEC-S25W1: Full Body Focus

Hello fitness enthusiast, it's a wonderful week to further our fitness routine and I'm excited to welcome you all to my fitness. Thanks to the already selected routine by our very own fitness instructor @ngoenyi, I'll be selecting my routine according to the table.

So this first week leaning challenge is all about full body focused, of course is crucial to consider exercising our full body instead of focusing on just a single part of the body, the reason is to stay physically balanced. Without being sentimental, let's move direct to the exercise.

Warm up

So I resume my routine with a warm as it's a better way to begin an exercise. According to the table course, two warmup routines were selected, jogging in place and jumping jack so I tried my possible best to incorporate the two exercises in exactly five minutes.

Jumping jack.	Jogging In Place.

The two exercise are both warm up exercise and as such they trigger the overall body, the lower body, middle body and the upper body. These exercise helps to improve my cardio, the longer the duration I spent to execute the two warmup exercise the more my cardio got improve and the more it improved my performance range increases, so the warm up helps me to be physically prepared for the entire selected exercises.

Dumbbell Squat

Dumbbell squat was easy to execute with the help of the warm up. According to the table I executed 22 reps in three sets. But it was a little intensive because of the dumbbell weights, I completed the reps and sets anyway.

Dumbbell- 5kg + 5kg = 10kg.	Dumbbell Squat.

Executing dumbbell squat requires some certain consideration, such as positioning/holding the dumbbell in both side of the arms, legs width apart and maintaining a balance position, now squat down till the dumbbell is a little distance away from hitting the floor, continuously until i achieve the required reps and sets.

The impact here was felt on the thigh and the whole muscles in the region, I mean hamstring, quadriceps and the entire lower body. Exercise like this helps lower body to grow stronger which in return enable it to carry the overall body effectively.

Pushups.

Pushups is the number three routine in the table and I considered it immediately I successfully wrapped up the dumbbell squat. In this particular exercise I executed 10 reps of pushups in three sets as the instructor demanded.

Pushups - Screenshot from video.	Pushups - Screenshot from video.

In my experienced, pushups is an upper body exercise that helps the chest, arms and shoulder to grow bigger depending on the types of pushups. I executed it by displaying a plank position, toe and palm pinching the floor while my face remains downward, this is the point where lower down myself closer the floor and push ups to the starting position, continuously until I achieve the demanded sets and reps.

Exercise like this, the impact the intensity is felt in the upper body especially the shoulder and arms which holds the body weight. This intensity is what helps the chest the shoulder and the arms to develop bigger and stronger.

Dumbbell Bent-over Rows.

Dumbbell bent- over rows is the next exercise on the table and I partook it Swiftly. This exercise trigger the whole body as we stand in the gorilla form to execute the exercise, I executed 12 reps on 3 sets as demanded.

Getting ready.	In action.

In my experience this exercise work out the entire body but mostly the upper back. The execution steps includes holding the dumbbells in sideways while standing up straight in a balance position, bend the upper body and both knee to the parallel, I curl the dumbbell closer to my chest until I achieve the demanded reps and sets.

This particular exercise, the impact is on the upper body most especially the upper back, biceps and a little contraction in the shoulder. The secret here is that the longer the numbers of reps, the more I felt the pains.

Plank.

Here is the final part of the exercise which is plank, Plank trigger the muscles in the entire body and that makes it the perfect exercise in this week focus. Following the course I executed 30 seconds of Plank in three sets.

Plank Position.

I executed this very exercise my laying in the floor downwardly and then maintain the plank position by lifting up my body with my toes and palm pinching the floor to support my overall body weight, I maintain the position untill I hit 30 minutes as the course required.

In plank, the impact is on the entire body muscles but mostly I felt the intensity in my arms and shoulder, my legs shivers and sweat came out slowly, this exercise looks innocent in the eyes but trust me I felt the unexpected.

Stretch- Cool Down Period.

Neck Stretch.	lower body stretch.

As much as warm up is important before exercise, stretch is a necessary factor to consider after exercise. I spent five minutes to stretch the major muscles in my body, from lower body to the upper body and I was relief after the whole process.

The impact of stretch is to keep a fitness personel flexible and relief, I felt this effect afterwards, all the little pains I had in my thigh and others places were gone gradually.

My sweat face.	beta view.

These two represent my sweaty face, the session was actually intense I must admit, to incorporate four different exercises plus warm up and stretch making it six isn't a joke, my face says it all but regardless I achieve success in all the exercise. Watch out my video representation.

15 minutes video representation of my exercise.