My Fitness Daily Routine || 28 October, 2024 || Full Body Exercise🏋🏽‍♂️💪🏾.

_{Hello Everyone👋🏽.
This is @alli001 from #Nigeria🇳🇬.}

Hey fitness enthusiasts! Monday motivation kicked in, and I joined Coach @ngoenyi's StayFit Fitness Club for an invigorating session. Despite initial fatigue and discomfort I felt this morning, I pushed past my comfort zone, it's all part of my daily wellness routine. Today's full-body workout targeted, our arms and Shoulders, building stronger Legs, and attacking our core Abs.

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In today's fitness post, I'll highlight the exercises we did, the execution methods and the physical benefits of each exercises. Stay tuned for this session! You won't like to miss.

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Today's wake-up call was a challenge. My alarm blared at 6 a.m., and I felt drained, doubting my ability to tackle our fitness training. But, something sparked within me. I shook off the fatigue and started with a quick energy boost which was 10 push-ups beside my bed. Refreshed and reinvigorated, I wore my workout outfit to join our team in today's fitness training. On arrival, we kicked off our fitness session with a dynamic warm-up program, setting the stage for a productive workout.

The first exercise we did was "shadow punch". To execute this program, below are the simple steps to follow:

• Stand with feet shoulder-width apart, and your toes facing forward.
• Wear hand wraps or boxing gloves, if you have one.
• Lower your body into a squat, keeping back straight and weight in heels.
• Knees should be behind toes, and thighs parallel to ground.
• Engage core and maintain balance.
• Hold hands up in a guard position and fold your fists.
• Then throw punches while maintaining squat position.

Today's squat challenge was intense! We did 60 repetitions of 3 sets, each set involving lowering our body down as if we're about sitting on the ground. After each set, we took a minute rest to recover and those that were thirsty took some water to stay hydrated. The pains I felt while doing this exercise were both on my arms/shoulder and my thighs. Despite the discomfort, I persevered through the exercise knowing it would improve my strength and endurance.

Three Physical benefits of shadow punch exercise

• It improves our strength and endurance
• It enhances coordination and balance
• It increases our muscle engagement

The second exercise we did was "single leg elbow to knee touch". To execute this program, below are the simple steps to follow:

• Stand on one leg (either leg).
• Lift the other leg up towards your stomach, keeping it straight.
• Bend your elbow and touch your knee with your hand.
• Hold for a brief moment (1-2 seconds).
• Lower your leg back down.
• Then you repeat on the other leg.

Initially, we started with 30 repetitions of 2 sets, but we didn't quite feel the exercise's intensity. To amplify the challenge, we increased the repetitions to 50 for the remaining 2 sets, completing a total of 4 sets. The number of repetitions depends on individual strength, endurance, and capability. For beginners, starting with 20 repetitions is recommended, then gradually increasing as fitness levels improve.

Three physical benefits of single leg elbow to knee touch exercise

• It improves balance and stability.
• It strengthens our core muscles (abs, obliques).
• It targets our leg muscles (quadriceps, hamstrings).

The third exercise we did was "calf raises". To execute this program, below are the simple steps to follow:

• Stand on a flat surface with feet shoulder-width apart.
• Slowly lift heels off the ground, keeping knees straight.
• Raise up onto tiptoes, squeezing calf muscles.
• Hold for 1-2 seconds at the top.
• Slowly lower heels back down to starting position.

We did 10 repetitions of 4 sets, and while standing on our toes, we will swing the other leg either to the left or right. This exercise may sound and look simple, but it was a bit tough. I was energized after taking a break in each set for recovery and rehydration. I really felt the pains in my ankle and calf.

Three physical benefits of calf raises exercise

• It strengthens calf muscles.
• It improves ankle stability.
• It enhances athletic performance, such as running.

We concluded our team's fitness training, then Coach Ngoenyi took it up a notch. She challenged herself and three other teammates to a plank exercise showdown, testing their endurance and strength. The objective was to hold the plank position for as long as possible.

Holding the plank position proved to be no easy feat, but I was thoroughly impressed by the coach and her teammates' remarkable endurance. They managed to hold the pose for an impressive duration of over 2 minutes, despite two challengers succumbing to fatigue midway. The display of strength, stamina, and mental toughness was inspiring, showcasing the team's dedication to fitness and wellness. Coach @ngoenyi's leadership and motivation played a significant role in pushing her teammates to exceed their limits.

We began with a dynamic warm-up to energize and prepare our bodies for the challenge ahead. Similarly, after completing today's exercises, we finished with thorough stretching to prevent injury, reduce muscle soreness, enhance flexibility and promote recovery. Coach Ngoenyi emphasized the importance of proper cool-down techniques, ensuring we listened to our bodies and took care of our muscles. This well-rounded approach will help us bounce back stronger and more resilient for our next fitness session.

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

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CC:
@genomil
@ngoenyi

All pictures are taken from my phone

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