My Fitness Daily Routine || 06/11/24 || Legs/Abs Attack Workout And Football Game🏋🏾‍♂️🏐

_{Hello Everyone👋🏽.

This is @alli001 from #Nigeria🇳🇬.}

Hello fitness enthusiast💪🏾! It's another day to highlight in words, pictures and videos about my yesterday fitness routine with stayfit fitness club of which @ngoenyi still remains our able coach. Yesterday's fitness training began with a gentle warm-up, progressing into an intense, legs/Abs attack workout. We concluded with an invigorating football game, pushing our endurance to the limit. Today I'll highlight:

The exercise we did
The execution method
Benefits of each exercises
The pains I felt
The outcome of the football game


^{The Steemit branded jersey I dried}	^{My morning face}


^{Placing the cones}	^{It was placed orderly}

Yesterday, I arrived promptly at 7:08 am at our training ground for a full-body workout with my team. Before commencing our warm-up routine, I ensured our branded Steemit jerseys were dry and ready for our upcoming football game. We then proceeded with team warm-ups followed by an intense exercise regimen.

Jumping Jacks Squats Between Cones

The first exercise we did today was called "Jumping Jacks Squats Between Cones". To execute this program, below are the following steps to follow:

Stand with feet shoulder-width apart, toes facing forward or slightly outward.
Jump feet outwards (about 2-3 feet), arms extending upwards.
Immediately lower body into squat position, keeping back straight, knees behind toes.
Stand up, jumping feet back together in between the cones.
Continue alternating between jumping jack and squat positions.


^{Video guide on how to execute the exercise}

We completed 4 sets of jumping jacks squats between cones, navigating 10 cones forward and 10 cones backward, totaling 20 cones per set. We had a massive turn up yesterday. Participants completed their exercises in waves, with the first five finishing before the remaining attendees began. Below are some of the physical benefits of this exercise:

Targets quadriceps, hamstrings, glutes, and calves.
Strengthens abdominals and lower back muscles.
Increases range of motion in hips, knees, and ankles.

Dumbbell Toe Touch

The second exercise we did today was called "Dumbbell Toe Touch". To execute this program, below are the following steps to follow:

Hold dumbbells with palms facing your thighs.
Lean forward, stretching hamstrings, and touch dumbbells to toes.
Slowly tilt backward, keeping dumbbells in hand, until your back rests on the ground.
Fully extend arms overhead, stretching shoulders and chest.
Engage core, lift dumbbells, and sit upright.
Balance dumbbells on toes, maintaining control.


^{Video guide on how to execute the exercise}

I successfully completed 4 sets of 20 repetitions of the dumbbell toe touch exercise, exceeding the recommended 15 repetitions. This deceptively challenging exercise demands significant strength to return to a seated position. Regardless of the challenges, we pulled through it. Below are some of the physical benefits of this exercise:

Engages abdominals, obliques, and lower back muscles.
Targets hamstrings, calves, and glutes.
Tones biceps and triceps.


^Stretching	^Stretching

Following our rigorous leg/Abs attack workout, we concluded with a comprehensive stretching routine. This essential cool-down prevents injuries, promotes flexibility and prepares us for future sessions. Following our intense leg and Abs attack workout, I participated in a lively football game, dividing into Team Blue and Team Yellow with 11 players each. This energetic activity complemented my fitness routine.


^{I'm the one wearing the number 12 jersey attacking my opponent}	^{I'm discussing football tactics with my teammate}

The football game began promisingly, with Team Blue scoring the first goal courtesy of my 10-minute strike. I was happy thinking that we'll finish the game victorious, not knowing that the outcome of the game will be frustrating😂. However, our defense struggled, allowing Team Yellow to capitalize and shift the momentum. Such record haven't been made since I started playing football game with stayfit fitness club, hmmmmm.


^{Team yellow strong defender}	^{Team blue goalkeeper}

Team yellow defender wearing the number 3 jersey was playing well, while team blue goalkeeper at the other end was busy conceding unnecessary goals😂. To cut the analysis short dear readers and fitness enthusiast, team blue were beaten with 9 goals to 1. It was so embarrassing and unexpected, @kidi40 who was striking for team yellow scored a header, stunning and a screamer goals for his team, leading them to victory. I was mocked because I loss, chaii😂. That was the end.

I'll be excited to share my next fitness update. Stay tuned for inspiration, tips, and motivation.💪🏾🏋🏽‍♂️.

CC:
@ngoenyi
@genomil

Workout Media	Football Media
@alli001	@bossj23