SEC-S25W1: Full Body Focus

Dear fitness lovers, I warmly welcome you all to season 25 of this Steemit challenge. We are going to begin with week one which focuses on full body. This week's programs are designed in a way that it can appeal to everyone both old and young, beginners , intermediary and advanced and all who really want to stay healthy to enjoy their wealth. It is true that most users do not love fitness but I bet you, if you follow this season's fitness routine, you will surely achieve an unimaginable results.

The secret is consistency, determination, and focusing on the results you will like to achieve. For most users, I will not be there physically with you to guide you, and motivate you to complete the whole repetitions as requested, but try as much as possible to complete every repetition. Yes, be intentional about your health and take it personal. Achieve that body that you love. Be fit so as to enjoy your wealth.

Full Body focus Programs

There are different programs that target the whole muscles in our body. However, I have carefully selected these ones below as our focus for this week one. They are

Jumping jacks
Jogging in place
Dumbbell squats
Pushups
Dumbbell bent over rows
Planks
Stretches of the major muscles

Jumping jacks is one of the dynamic stretching programs that helps send signals to your whole body that you are about to begin other programs. It is done by standing up straight, with legs closed and hands by the sides of the body. Then, jump up with your arms over your head and land on the ground with your legs apart, then jump again to return both arms and legs to the original position. Repeat until you have achieved the requested reps. It is very simple.

There is a modification of it for beginners or those unable to jump. Instead of lifting your both legs from the ground, simply lift one of your legs as your hands move up over your head and keep it apart from the other leg. Return the leg to its original position and the hands too. Researching how to do it will help you get it very well in case the explanation isn't enough.

Jogging in place is just like the conventional jogging where you move your body from place to place in slow running but in this case, you are not covering any distance but you are just stationary, but still jogging. This is one of the warm up programs as well that helps keep your body ready for further programs. The whole body is involved.

Dumbbell squats is a variation of the conventional bodyweight squats but in this case, your hands will hold dumbbells on each of the hands. Dumbbell is any weight you can hold with your hands. You can buy at least 2 of any kilogrammes from the market or you can simply get one ready for yourself. Just look for a plastic bottle that your hand can hold, fill it with either water or sand or anything else at your disposal,cover properly and carry for the purpose of this program. It is compulsory that you carry it to depict the name of this program.

This is done by first of all holding dumbbells on each of your hands, standing up straight with your legs apart from each other, then bend your knees and shoot your butts backwards as if you want to seat on a chair. Gradually bend down that way with your hands either straight by your sides or being it to your shoulder level, remember that your hands are still holding the dumbbells. Bend as low as you can and get up to your original position. Repeat until you complete the required reps. This works your whole body.

Pushups is another program that works your whole body. It is achieved by lying facedown, then lift your whole body from the ground, supporting it with your palms and toes and make sure that your butt is at the same level with your shoulder. Then bend your elbow to bring down your body to almost touch the ground and push up your body again by straitening your arms again. Repeat to achieve the number of reps.

Beginners can just kneel and then support their upper body with their both arms while their body faces downward. Then push your chest down by bending your elbows and allow your chest to almost touch the ground. Then lift it up again with your arms and repeat the process until the required reps are complete.

Dumbbell Bent Over Rows is another wonderful program that helps works the whole body. Here, you will grab your dumbbells, one on each hand, stand up straight with your arms by your sides. Then bend the upper body to be parallel to the ground. Bend your both knees a little. Then push your elbow to your back to bring he dumbbells closer to your chest and return the hands forward. Your body position remains the same, only your arms along with the dumbbells will keep moving back and forth until the reps are complete. The video will explain more.

Planks is another program that helps work the whole body. Simply lie down on your yoga mat facing downward. Then lift your body up, supporting it with your toes and palms. Ensure that your butt and shoulder are at the same level. Then remain that way until the required minutes are over repeat to complete the reps.

Stretches are done at the end of each days fitness sessions to help calm the muscles and nerves. The type of stretches here are static stretches. Choose anyone of your choice or follow the ones I did in the video will upload below to stretch your major muscles.

Tasks

✅ Carry out all programs on the table below 👇 They can be done in one day for the purpose of this challenge but it is recommended that the programs be spread for at least, 3 days in a week for maximum benefits. Explain how you achieved each of the individual programs.

✅ Record a video while carrying out these programs and Upload it to show when you are actually carrying out these programs. The video should not be less than 5 minutes. No need to add rest periods but you can rest in between programs. You are free to join the video s if you have taken them differently. Also, upload at most 4 pictures to back up your actions and one must show your sweaty face.

Week 1 Focus	Programs	Duration/Reps
Full Body Focus	Warm-up (light cardio - jogging in place or jumping jacks)	5 to 10 minutes
✓	Dumbbell squats	3 sets of 10 to 12 reps
✓	push-ups	3 sets of 5 to 10 reps (knees can be on the ground for beginners)
✓	Dumbbell Bent-over Rows	3 sets of 10 to 12 reps
✓	plank	3 sets of 20 to 30 seconds
✓	cool down	5 to 10 minutes stretching major muscle groups

✅ Explain your experiences in detail which you had while carrying out these programs including the body parts where you feel the most impact of each of the programs, if the programs were difficult for you or not, how you got your dumbbells and so on. Just be detailed

Note that participants are to source for dumbbells. They will determine the kgs they can carry. If the conventional dumbbells are not within their reach, they can create one for themselves by filling any plastic bottles with either sand or water or look for another alternative. Dumbbells must be 2 for the both hands