"SEC-S25W6: Full Body Circuit"

Hello dear fitness lovers, whatever thing that has a beginning surely has an end. Therefore, I warmly welcome you all to week 6 which is the last week of this season 25 of the Steemit Engagement challenge. We have journeyed from week one where we did Full Body Focus, week 2 where we did Strength and conditioning, week 3 where we did Building Strength (Increased Intensity), week 4 where we did Core and Cardio, week 5 where we did Strength Emphasis and now, we are about to wrap up with this amazing experience as we go finally to focus on Full Body Circuit. It has been an amazing journey with you all. By now, you must have recorded great achievements or improvements. Don't give up yet until we are done with this week's programs. Remember that you don't stop when you are tired but when you are done. Let's do it!

In this week 6, I hope to see more and more beginners, intermediate and advanced users who will take on the programs i have listed for week 6. The programs are friendly to all three groups as they are easy to achieve.

For this week, our focus is on Full Body Circuit

Below are the programs selected for this week which helps focus on full body circuit, they are as listed below

Dumbbell thrusters
Step ups
Dumbbell chest (bench) flys
Bicycle crunches

Dumbbell Thrusters

This is an effective full body exercise that either combines a squat with an overhead press or modified to be an overhead press up. It builds endurance, strength and coordination when done properly. This particular exercise engages multiple muscle groups like the arms, legs, core..

How it is done

First, begin by standing up straight with your feet shoulder-width apart. Hold your dumbbell on each of your hands and lift them to your shoulder height, and your palm facing each other

Next, squat by seating on the air, bending your knees and pushing your hips back. Your chest has to be up and your back straight up

Next, Stand up and push your hands overhead and return to the original position.

By way of modification, stand straight, with your dumbbells on each of your hands and your palms facing each other. Then your dumbbells should be at your shoulder level, from there push the dumbbells straight up overhead and return
. continue until you complete all the reps

Step ups

This is a lower body exercise that targets the quads, hamstrings, and glutes. It also engages the core. This exercise can be done with dumbbells for increase resistance and stability or just with body weight. For the purpose of this program, we will concentrate on body weight . This program helps with stability and balance. It engages the core and strengthens the muscles.

How it is done

First, stand in front of a step board, or a high platform or bench. But ensure that they are firmly fixed on the ground to avoid injury.

Next, let your feet stand parallel, about hip-wide apart. You can hold dumbbells on both hand or not. But if you choose to hold dumbbells, let your palms face inward.

From the position, lift one let up to step up the high surface, pressing your heels to lift the body up until your leg of fully extended. At this position, the leg on the ground should be supported with your toes on the ground while you push the knee of the leg on the platform forward as though you are performing lunges.

Next, lift the leg on the ground to meet the on up and return to the original position. Make sure to alternate the legs as you repeat until you complete the reps.

Dumbbell (chest) Flys

This particular program targets the chest. It strengthens it and sculptures the muscles at the chest region. This pattern of the movement involved in the program isolates the pictorial muscles in other to enhance muscle growth and strength development.

How it is done

Lie down on a bench that is flat or incline, get hold of your dumbbells on each or your hands and face upwards

Your feet should be flat on the floor and the dumbbells should be directly above your chest with your arms slightly bent at your elbows

Push the dumbbells away from your body sideways in an arc while maintaining a slight bend in your elbow. You need to be in control of the dumbbells to prevent strain at your shoulder joints. Lower your arm while away from your body until you feel a gentle stretch in your chest

Bring the dumbbells back to the starting position over your chest and repeat until you complete the reps.

Bicycle Crunch

This is core program that targets multiple muscle groups like the rectus abdominal, obliques and the hip flexors. It helps to enhance the core strength, improve muscle definition and support functional movements in daily lives as we bend and lift objects from time to time

How it is done

Locate your yoga mat and lie with you back to face upwards. Your knees should be bent at an angle 90 degree with your feet flat on the floor

Place your hands behind your head

From there, lift your shoulders off the floor along with your head. Push one elbow to locate the knee opposite it as you also lift that particular knee to meet that elbow at the opposite side

Bring back to the original position and switch sides to do the same for the other elbow and knee.

Continue to alternate in this way until you have completed all the reps. The video below will help.

These movements mimics the conventional bicycle riding.

Week 6 task

✅ 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.

Week Focus	Programs	Duration/Reps
Full Body Circuit	warm-up (Dance or similar fun activity)	5-10 minutes
✓	Dumbbell Thrusters	3 sets of 10 reps
✓	Step-ups	3 sets of 8 to 10 reps
✓	Dumbbell chest (bench) Flys	3 sets of 10 to 12 reps
✓	Bicycle Crunches	3 sets of 15 reps per side
✓	Cool Down	lay down on a yoga mat and just focus on breathing to lower heart rate

✅ 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 videos if you have taken them differently. Also, upload at most 4 pictures to back up your actions and one must show your sweaty face.

✅ 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.

✅ Please add your achievements and /or improvements over these 5 weeks.

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, one for each hands

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