"SEC-s20w2: Fitness Training 👉 Abs Attack"

Picture from my phone

Despite my passion for fitness, I missed last week's training due to a packed schedule. However, I'm determined to tackle my longstanding abs challenge. I'm excited to join 'SEC-s20w2: Fitness Training - Abs Attack' and confident it will help me build strong, defined abs and maintain overall fitness. I'm joining this training as an advanced students, so I'll be carrying out advanced students assignment.

I thoroughly reviewed and successfully completed all tasks outlined in the Abs Attack Challenge assignment. Having completed the assigned tasks at my usual training ground, I'm excited to showcase my participation and progress in the Abs Attack Challenge. I'm expected to do my warmup programs as in week #1, carry out my cardio programs, and at last, pick at least 3 of the abdominal programs and practice them. Let's begin!!!

Warming up before exercise is crucial, as it optimizes performance and prepares the body for physical activity. By incorporating a thorough warm-up routine, you'll enhance your training experience, reduce injury risk, and set yourself up for success. Let's warm-up👇🏽.

I did a 1:58 minutes warm-up without taking a break, which includes, running in place, arm and body swings, knee tucks and the side toe touches. Initially, I felt lightheaded and weak about tackling the physical activities, but after completing the warm-up, I experienced a surge of energy and vitality. Now that I'm energized, I'm ready to delve into cardio programs as required.

Cardio programs

Unlike some peers who might take cardio programs lightly, I'm taking a more diligent approach, having missed last week's sessions. To make up for lost time, I completed three intense cardio programs, which are; mountain Climbers, Skipping, and Jumping Jacks. Let's start with mountain climbers👇🏽.

Mountain climber

I successfully completed the Mountain Climber program by modifying the exercise to suit my needs. I placed my hands on a step board, extended my legs behind me, and mimicked climbing motions, alternately swinging my legs forward in a dynamic, upward motion. I maintain a normal pace while climbing the mountain.

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Each interval lasted for 1 minute, so I took 30 seconds rest in each interval, until i completed 12 repetitions of 5 sets. During each 30 seconds break, I take small quantity of water to stay hydrated. Next cardio program in my list was skipping 👇🏽.

Skipping

My height posed no obstacle to tackling this cardio program. Although I couldn't find a rope long enough to accommodate my tall frame, I persevered and successfully completed the skipping exercise. On a normal pace, each interval lasted for 1 minute, and when the 1 minute elapse, I take a 30 seconds break, until 12 repetitions of 5 sets was completed

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During each 30 seconds break, I take small quantity of water to stay hydrated. Now let's move to the last cardio program I did, which was jumping jack👇🏽.

Jumping jack

I found Jumping Jacks to be a manageable program, with the only potential challenge being the coordination of hand movements. However, I discovered a technique that simplified the exercise. By synchronizing my movements, I ensured that, when I jumped and spread my legs wide, my hands crossed above my head in mid-air. When I spread my hands wide, my legs came together. This rhythmic coordination made the program effortless.

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I thoroughly enjoyed the Jumping Jack program, which was so engaging that I didn't even need a water break, unlike with other exercises. I completed 5 sets of 12 repetitions. That is all for cardio programs, let's delve into the main program for the week.

Abdominal programs

Based on my experience, abdominal exercises are the most challenging workouts I've encountered. Only those who can endure discomfort for extended periods will find it easier to tackle demanding abs programs. Out of the four assigned abdominal programs, I selected and successfully completed three, which are, plank, scissors and Russian twists. Now, let's start with plank👇🏽.

Plank

In the video, I demonstrated three variations of plank exercises, which are; Full Plank, Half Plank, and Variation Plank. Each exercise requires distinct techniques:

Full Plank: I placed my palms on the mat and extended my legs behind me, supporting my body in mid-air with my toes.

Half Plank: I balanced on my elbows on the mat, stretching my legs behind me and supporting my body with my toes.

Variation Plank: Building on the Half Plank position, I twisted my torso to the left and right.

I completed one set of these exercises in 56 seconds and repeated the sequence for 12 repetitions. But before going into another, set, I took a 30 seconds break. After completing the plank, I went ahead with the next abdominal program, which was scissors👇🏽.

Scissors

I did the scissor by sitting on the floor and lifting my legs off the ground, swinging them from side to side in a scissor-like motion. "I performed two variations of the scissor exercise, which includes; Lateral Scissor and vertical scissor. About the lateral scissor, I swung my legs in a scissor-like motion from side to side. While in the vertical Scissor, I lifted my legs and swung them in an upward scissor motion.

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I lasted 30 seconds which was my 1 set, then I did 5 sets of 12 repetitions switching from vertical to lateral. I went to water break after 1 minute, then i was energized to complete the remaining minutes of my program. The last and toughest abdominal progam was Russian twist👇🏽.

Russian twist

I performed the Russian Twist exercise using cones to enhance effectiveness. I seated on the ground, then lifted my legs off the ground and suspended them in mid-air. Then, I twisted to the left, using my right hand to pick up cones placed on the left side of my body, and twisted to the right, using my left hand to pick up cones placed on the right side of my body. This alternating motion targeted my obliques and improved core rotation.

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I picked 12 cones to my right side of my body using my left hand, and to my left side of my body using my right hand. I did five sets of 12 repetitions, that's 60 cones in total.

My water bottle that keeps me hydrated💦

Following a refreshing hydration break, I concluded my workout by incorporating a stretching routine to thoroughly complete my assigned program and ensure overall flexibility.

Stretching

Upon completing the warm-up, cardio, and abdominal programs, I experienced significant soreness in my lower region. The discomfort was intense, making every bend feel like a strain on my internal muscles. However, I recognized this sensation as a testament to the effectiveness of my workout, a sign that I had pushed myself adequately.

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I'd love to inquire about nutrition strategies for optimizing abs development. Specifically, what types of meals should I consume post-workout to support continuous progress in building my abs? I've observed that my abs tend to emerge and then disappear; I'd appreciate guidance on maintaining consistent progress.

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Meanwhile, I'm happy to participate in week 2 of this fitness training. I'm done with my assignment teachers.

I would like to invite @aviral123, @bossj23, and @josepha to participate.

◦•●◉✿Thank You✿◉●•◦