This is @alli001 from #Nigeria🇳🇬.
Hello fellow fitness enthusiasts, we're thrilled to delve into the sixth week of the Steemit Engagement Challenge Season 20. Over the past five weeks, we've made tremendous progress in our fitness journey, tackling a diverse range of workouts, such as:
- Cardio exercises. (week #1)
- Abs Attack. (week #2)
- Quest for Stronger Legs. (week #3)
- Muscle building in the hips and buttocks region. (week #4)
- Arms/Shoulder muscles building exercises. (week #5)
Following five weeks of targeted workouts, our coaches, @genomil and @ngoenyi designed a comprehensive full-body exercise to integrate and strengthen our overall muscular development. Eager to take my fitness journey to the next level, I passionately participated in this integrated routine. Below, I'll outline the exercises and share accompanying videos demonstrating my execution.
Prior to commencing the full body exercises for Week #6, I completed my mandatory warm-up routine, which lasted for 10 minutes. Some of the warm-up exercises I practiced were:
- Jogging (2 minutes)
- Running in place (2 minutes)
- Knee lifts (2 minutes)
- Rowing (2 minutes)
- Shadow punch (2 minutes )
Following a thorough warm-up routine, a crucial introduction to any exercise program, I felt invigorated and fully prepared to tackle the challenging full-body exercises that lay ahead. Now let's get sweat🥵
Week 1 (Cardio) |
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Among the various cardio programs assigned in Week 1, I selected "Mountain Climber" and practiced it as demonstrated below👇🏼.
To execute the mountain climber exercise, here are the simple steps i followed:
- I started in a plank position.
- My hands shoulder-width apart, placed on a step board, arms straight, and my legs extended behind me.
- I engaged my core muscles by drawing my belly button towards my spine.
- I brought one knee towards my chest, keeping my foot flexed.
- I quickly switched to the other knee, mimicking the motion of running.
- I continue alternating legs at a rapid pace, focusing on quick turnover, while my upper body remained steady.
As per my coaches' instructions, I increased my repetitions and sets from last week's benchmark. Specifically, I successfully completed 15 repetitions across 5 sets, exceeding my previous week's total of 12 repetitions over 4 sets. Between each set, I took a one-minute break to rehydrate and recover from the fatigue and discomfort caused by the intense exercise. This increased challenge has pushed me to new limits, and I'm confident that persevering will yield tangible results in my overall fitness journey.
Week 2 (Abs attack) |
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Among the various Abs attack programs assigned in Week 2, I selected "Russian twists" and practiced it as demonstrated below👇🏼.
To execute the Russian twists exercise, here are the simple steps i followed:
- I sat on the floor with my knees bent and feet flat.
- Lean back slightly and lift my feet off the ground, keeping them a few inches apart.
- I held a dumbbell in front of my chest.
- Twisted my torso to the left, holding the dumbell to the ground beside me.
- Hold for a brief moment (1-2 seconds).
- Then twisted my torso to the right, holding the dumbell to the ground beside me.
I successfully completed 15 repetitions across 5 sets, exceeding my previous week's total of 12 repetitions over 4 sets. Between each set, I took a one-minute break to rehydrate and recover from the fatigue and discomfort caused by the intense exercise. Abs attack exercises has always been a difficult program for me, but to achieve my fitness goal, I have to do it despite the pains.
Week 3 (Quest for stronger legs) |
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Among the various stronger legs building programs assigned in Week 3, I selected "walking lunges" and practiced it as demonstrated below👇🏼.
To execute the walking lunges exercise, here are the simple steps i followed:
- I held two dumbbells and stand straight.
- Took a small step forward with one foot (e.g., left).
- Lower my body until back knee almost touches ground.
- Keep front thigh parallel to ground.
- I pushed through front heel to return to standing.
- Stepped forward with opposite foot (e.g., right).
- Repeat 1 - 15 steps, alternating legs.
I successfully completed 15 repetitions across 5 sets, exceeding my previous week's total of 12 repetitions over 4 sets. Between each set, I took a one-minute break to rehydrate and recover from the fatigue and discomfort caused by the intense exercise. This exercise undoubtedly targets leg strength, as evident from the intense burning sensation I experienced in my legs during the workout.
Week 4 (Buttocks and hips) |
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Among the various buttocks and hips muscle building programs assigned in Week 4, I selected "sumo squats" and practiced it as demonstrated below👇🏼.
To execute the sumo squats exercise, here are the simple steps i followed:
- I stood with my feet wider than shoulder-width apart (sumo stance).
- Toes pointed outward (about 45 degrees).
- Keep back straight, core engaged.
- Held dumbbells.
- Lower my body down into squat position
- Keep weight in heels.
- Bend knees, keeping back straight.
- Lowered down until thighs are parallel to ground.
- Pause for brief moment (1-2 seconds).
- Push through heels to return to standing position
I successfully completed 15 repetitions across 5 sets, exceeding my previous week's total of 12 repetitions over 4 sets. Between each set, I took a one-minute break to rehydrate and recover from the fatigue and discomfort caused by the intense exercise. I increased the dumbbell weight twofold to maximize the exercise's effectiveness and intensify its impact.
Week 5 (arms/shoulder sculpturing exercises) |
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Among the various arms/shoulder sculpturing programs assigned in Week 5, I selected "press up" and practiced it as demonstrated below👇🏼.
To execute the press up exercise, here are the simple steps i followed:
- I started in a plank position with hands shoulder-width apart.
- I placed my hands slightly wider than shoulder-width, with fingers facing forward.
- I engaged core muscles, keeping abs tight.
- I slowly lowered my body toward the ground.
- I kept elbows close to my body (45-degree angle).
- Lowered until my chest nearly touches the ground.
- Then finally pushed back up to the starting position, while extending my arms fully.
I successfully completed 15 repetitions across 5 sets, exceeding my previous week's total of 12 repetitions over 4 sets. Between each set, I took a one-minute break to rehydrate and recover from the fatigue and discomfort caused by the intense exercise. It wasn't easy to surpass last week's repetitions and sets, but I finally did though I started shivering when I reached the fourth set.
Benefits and overall feelings, starting from week 1 to 5
Mountain Climbers are an excellent cardiovascular exercise because it increases our heart rate and blood flow, enhancing overall cardiovascular health.
Russian twists is very beneficial as it strengthens the external and internal obliques, also building abs (six packs) on our stomach.
Walking lunges helps in building stronger legs for stability and balance.
Sumo squats increases hips mobility, as well as flexibility and range of motion.
Press up exercise is a very good workout program meant to build muscles around the arms/shoulder region. It adds more strength and power to our arms.
Completing the full-body exercise program from Week 1 has yielded significant improvements in my overall well-being. While I encountered some challenges with press-ups, experiencing discomfort in my arms and shoulder region, I'm generally feeling positive and accomplished having persevered through the fatigue.
Following the completion of my five selected full-body exercise programs, I concluded my workout with a 5-minute stretching session, effectively bringing my full-body exercise practice to a close.
Recognizing the importance of a balanced diet, I prepared a nutritious dinner consisting of fried potatoes accompanied by a protein-rich egg sauce. After eating my dinner, I drank enough water and get some rest. Dear fellow fitness enthusiasts, we've reached the final week of our fitness training engagement challenge. I'd like to extend my heartfelt gratitude to our dedicated coaches for providing invaluable guidance and training completely free of charge. Thank you for your expertise, motivation, and unwavering support throughout this transformative journey. Stayfit and steemfit.
I would love to invite @kouba01 @patjewell and @lirvic to participate
https://x.com/allicrypto01/status/1847432043438751828?t=ynINNlYugMGw3SWBAI6bDA&s=19
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