My weekly Fitness Experience (Monday 28 April to May 3rd)
Keeping and staying fit has always been my aim ever since I took my fitness journey further. As a fitness instructor, I am always out for fitness on Mondays, Wednesdays, Fridays and Saturdays of every week and sometimes, I also engage in fitness at at home. It has become a way of life for me that if I don't exercise, it will look as though something is missing.
As I e who has those she is coaching, I planned to be out to put Fitness location earlier than everyone especially this week under consideration. Starting time for each of the days are usually 6.30 am and I tried my best to be there before that time. On Monday, j was there first before everyone and I started my first program which was to jog round the field. It was after I completed the first round that one of my clients came and joined me. I was able to cover the field for 5 times and I was sweating a lot.
I made a video of it along with the sweat on my face. Then, we started with jogging in place after the jogging round the field. Yes, it was a combination of aerobic and lower body day for us that day. I was counting the jogging in place. Tapping the floor with our legs in alternating ways for 2 times with each leg is one, we did that for 600 reps of 200 each set. It was amazing.
Next, we moved to another program which was tapping the feet with one hand and raising the other hand overhead in alternating ways. The video will explain more. We did that 20 reps of 4 sets. And that is, 2 on each sides.
We moved to the last program. The program is squatting and touching the floor on the 2 sides with each of the hands in alternating ways until we reach 30 reps. We did it in 4 sets, resting in-between as we also rested in the other programs after each reps. That of course was the last program for the day.
Monday video 👇
Monday pictures
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I went again on Wednesday and started with jogging route field again. I was the second person to get to our location. Seeing the the first client is already jogging, I joined him and jogged for 5 times round the field again. I had to stop to be able to attend to other clients that were waiting for me and jogging round the field isn't there thing. You know, each person has different fittings goals and we respect that.
Next was jumping jacks. Yes, to enable those ones to still work on their cardio as well as all other parts of the body, I introduced that. And guess how many we did? We jumped 100 times at a stretch, rested and continued that way until we completed 500 jumping jacks. That was amazing 😍!
Because Wednesdays are also our football day, I stopped the fitness program there and we went I. To play football. There was no one to take pictures and videos of this football. But we did great with it. We were just few and as such we used small tires to form the goal posts, pairing 4 on each sides, we played. Male and female played together. My team lost anyways but it was a very fun game. No one way the keeper on both sides. It ended 3:2 in their favour. We then dismissed.
On this note, we will be having a football match, return leg with another fitness group, Ultrafit on 18th of this May. Arrangements are ongoing. More updates soon.
On Friday was another fitness Day. I decided that we lift weights. It's been a while we did that. Hence, after warm up, I introduced 4 different programs that we did with the dumbbells and barbell that we have.
The first program was with dumbbells on both hands. You squat a little, then with the dumbbells, take you hands to the back and let the both dumbbells meet, return to the original position and repeat for 15 reps of 4 sets, resting in-between. The video will explain it better.
Next was the barbell overhead lift. Lift the barbell overhead and lower it at the back shoulder for 10 reps of 4 sets, resting in-between.
Next, we sat down and lifted the barbell overhead and lowered it in front for 10 reps of 4 sets, resting in-between also.
Next was squatting with the barbell on our back shoulder. We also placed one leg on a step board before squatting. We squatted 10 times on one leg and 10 on the other leg for 4 sets. We rested after each set is complete. That was all for the day.
Combination of Wednesday and Friday videos👇
Wednesday pictures
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Friday pictures
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On Saturday, we went again. I jogged round the field for just 2 times. I was having body pains as a result of the weights. I needed to repeat them. I stopped and took the weights out from where I usually pack them. Then, along with the clients, we began with the first program on Wednesday.. Saturdays are usually for workers who don't usually come out within the week. I decided that they also carry the weights after warm up.
The dumbbell lift was done 20 reps of 4 sets, then barbell overhead lift was done 15 reps of 4 sets. Then, then, another barbell squat left for strong legs was done for 20 reps of 4 sets.
After that, we concluded with split lunge. The video will explain it all..we later stretched and dismissed.
That was all for the week. It therefore means that for the week, I was able to work on my lower body and upper body.
The pains are still being felt and I know that my clients are also feeling the same pains and even more. But like it is said, no gain without pain, we will keep pushing. Next wee is another day and I am fully ready for it even though I will just be available for Monday and Wednesday because I will be travelling for the burial of my late step brother and wife by Friday. But I will try and drop the fitness update for the 2 days. I may even try to exercise at home.
Keeping fit in deed is a nice business. I had a low turn out of clients this week but let's see what happens next week.
Saturday and some Friday videos 👇
How about you @kifi40 @genomil @alli001 @bossj23 @blessing-okere @drhira and others, did you all carry out any fitness activities for last week? Let me know what you did at the comment section or in a publication.
All pictures and videos are mine, taken with my phone
This is my introductory post here
https://x.com/NgoziNwank56943/status/1918941193695600713?t=MmoXtx3rOZR0xyKNJmr0xw&s=19
Hola amiga, tuviste una semana intensa, al igual que tú, cuando no hago ejercicio siento que me falta algo y doy gracias a Dios por sentir tanto amor y pasión por la actividad fisica.
Lamento lo de tus familiares, Dios les de fortaleza para vivir estos momentos.
Bueno yo tuve una semana relajada, ya que competí el domingo pasado, pero a partir de mañana inicio un nuevo plan de entrenamiento para mi próxima competencia que será en junio, ya les estaré contando.
Saludos amiga, te deseo mucho éxito.
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