Hello everyone, and a special welcome to my fellow fitness enthusiasts. I apologize for the lengthy absence since my last fitness update. I'm excited to be back and share my daily routine with you.
As we all know, regular exercise plays a vital role in maintaining our overall well-being. Despite my busy schedule, I prioritize fitness by dedicating time to work out four days a week. Today, being Monday, I focused on my upper body, targeting my chest, arms, and shoulders.
In this publication, I'll outline the exercises we performed at StayFit Fitness Club, provide a step-by-step guide on how to execute them, and highlight the physical benefits of those exercise.
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I started my day at 6:00 a.m. with a heartwarming 5-minute morning devotion alongside my family. With a relatively light schedule ahead, I quickly freshened up, donned my workout gear, and headed to the training grounds. Upon arrival, I met my teammates already immersed in various upper body exercises.
As instructed by my fitness coach, @ngoenyi, I began with a warm-up jog around the field, completing one lap. Feeling energized, I took my position and launched into the first program of our workout routine.
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The first upper body workout we did was bent-knee dumbbell curl. To execute this exercise perfectly, here are the simple steps to follow:
- Stand with your feet shoulder-width apart, toes facing forward or slightly outward.
- Hold a dumbbell in each hand with your palms facing forward.
- Slightly bend your knees, keeping your back straight and your chest out.
- With your knees bent, curl the dumbbells up towards your shoulders, focus on squeezing your back during each curl
- Slowly lower the dumbbells back down to the starting position, keeping control throughout the movement.
We did 30 repetitions of this exercise, and rested for some minutes to regain strength and push on. The exercise can only be easy in the eyes, but you'll definitely know what it means when you held the dumbbell yourself. Regardless of the pains I felt, I did 30 repetitions of 3 sets, making it a total of 90 repetitions.
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Bent-knee weightlift curl was the second upper body workout we did, it's almost similar to the first exercise. To execute this exercise perfectly, here are the simple steps to follow:
- Stand with your feet shoulder-width apart, toes facing forward or slightly outward.
- Hold a dumbbell in each hand with your palms facing forward.
- Slightly bend your knees, keeping your back straight and your chest out.
- With your knees bent, curl the dumbbells up towards your shoulders, focus on squeezing your back during each curl
- Slowly lower the dumbbells back down to the starting position, keeping control throughout the movement.
We were also asked to do 30 repetitions of this exercise. About this particular exercise, I really enjoyed doing it because I determined to start carrying weightlift and build my chest. I did 30 repetitions of 5 sets making it a total of 150 repetitions. In each set, I took some minutes to rehydrate and refill my energy.
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To conclude today's fitness training, coach applied one lower body workout which was Step-up knee touch. To execute this exercise perfectly, here are the following steps to follow:
- Position yourself in front of the step/tyre with your feet shoulder-width apart.
- Step up onto the step/tyre with one foot, keeping your knee bent at a 90-degree angle.
- Lift the other knee up towards your waist level, keeping your foot flexed.
- Touch your lifted knee with the opposite hand (i.e., if you lifted your left knee, touch it with your right hand).
- Step back down to the starting position with the same foot you stepped up with.
- Repeat the process with the other leg, stepping up with the opposite foot and lifting the other knee.
30 repetitions of this exercise was also executed perfectly. The rhythm of the song played from our music box made this particular exercise really enjoyable. 30 repetitions of 2 sets was done, making it a total of 60 repetitions. It's always important to stay hydrated during exercise, so we do take a minute break to cool our system with water.
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Coach called it a day after completing the last program, but I didn't. I challenged myself by curling dumbbell and carrying weightlift just to build my chest. With the music box just by my side, I really enjoyed executing this curls with ease. Truth be told, Music is another energy and inspiration when it comes to exercise. After so many repetitions, I rounded up today's fitness training with a 5 minutes dance.
Regular exercise is a vital investment in your overall health and wellbeing. As the saying goes, "health is wealth". You can only enjoy your wealth and riches when you're in good health💯.
Incorporating exercise into your weekly routine is crucial, even if it's just 10 minutes a day. This small commitment can have a significant impact on your health, potentially saving you from unnecessary hospital visits and medical expenses.
Remember, exercise is a proactive step towards maintaining your health and reducing healthcare costs in the long run. So, make it a priority and reap the benefits of a healthier, happier you.
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