Learning challenge s23w3: "I Love My Body /Jump squats, side squats and lunges (let's build lower body muscles)".

Have you seen a program that requires endurance and stamina? I'll say do the squat challenge. Our teachers in secondary school then would use this as a form of punishment to those who make noise in class or loiter the school premises. They'll not tell you to do squat. They'll tell you to sit in the air which is a type of squat with your hands stretched. Many people prefer being flogged than sitting on the air.

This is one form of punishment in school many dreads. It was worse than flogging or picking a pin. That means that punishment called sitting in the air is actually a form of exercise and not an outright punishment. 😂 It may sound funny but I just reasoned on it. Why would we be told to sit on the air?

To make us feel pain worse than flogging as your laps and hands including your legs would feel the ultimate pressure and pain. There's a way you do it and won't be able to walk because of the pain that comes from enduring.

Sit for 30 minutes or till the class is over. You're to sit on the air without leaning on the wall. You sit with your legs protruded as if you're sitting on a chair. Then your hands are stretched. Anyways, back to our fitness program on squat. My mind just took me to a type of squat we did in the days. It's similar to this program.

Squat is a program that requires endurance. It needs physical strength too because of your legs are feeble, you won't make it. So the squat exercises for this challenge is simply about positioning your butt, staying upright instead of bending and your legs must be upright with your knee protruded. You must squat as if you're sitting on a chair and not standing.

Your legs must be opened depending on the type of squat sha but the main focus is on your back side. You should squat to your knee level and not below or above it. That's what I programmed my mind to do and at first, I did it on a chair to see if I can attain this position. The picture below shows me learning how to Squat before doing the main program listed. Ohkay, for a start,

• side squats
• jumping squat and
• lunges [Forward and backward]

These are the programs given to enhance this squat exercise. I tried them before recording and noticed that the hardest is side squat. Minimizing my energy and reserving my strength, I did some stretches that didn't require much work and also small jumping exercise so I can pounce well like a spring. Starting with the hardest, I took on till I got to the simplest. I changed background because my lunges video wasn't ohkay and I wasn't informed by the camera man. So I had to do it at home.

Like I said, this is the hardest which needs the greatest amount of endurance to station your leg in one place and do movement with the other leg. All the weight is expected to fall on the stationary legs used. Your ability to keep that leg stationary is where an endurance test is applied.

Your ability to hold on to that leg while your other leg moves locomotively is this side squat. It's called squat because you're squatting in the process of holding and moving your legs. And you must be upright. I tried my best to attain this. I was upright and my butt leveled to my knee area when it was bent.

Programming my mind helped me focus and endured the pains that resulted from holding my leg stationary. All things being equal, I completed the program without issues.

This is actually the simplest but can be hard if you overdo it. What I mean by overdo is you're jumping to Squat. If by the time you jump up and you want to squat below your key, you'll experience pain because getting up would be a very big problem for you. I didn't overdo it to avoid being stressed out but I did squat. I jumped and squatted and then jumped consistently with a break interval.

The secret to doing this exercise is if your mind isn't distracted with the notion that you want to finish it fast without pains. This is what I observed. Your knee shouldn't be way higher than your butt. What I mean is that if your knee is at a height, while jumping, you need to focus on where your knee stops and not go too down.

It's ohkay if you go down a little bit as nobody is perfect, but going down in such a way that your butt is in your ankle area makes it difficult. You may have complications if you're a tall person. If it's someone that's short, the pain won't really be felt. *I was able to complete the exercise as I did all the above". I did it with energy and not feebly otherwise I would be very drained from the exercise.

This is another simple form where your knee protrudes forward and bends and when moving back, your butt bends with your thigh and leg holding it. My butt and legs did the same movement and my stamina was key. I focused on holding on to avoiding falling off balance. That's how I was able to complete this exercise or program.

To be honest, I felt intense pain compared to other exercises I've been doing. After the side squats, I felt a sharp pain due to the endurance of holding my legs stationary. I felt as if a muscle was growing because there was a contraction. My thighs were just shaking but after a while, all those pain were mild because I didn't overdo the programs.

I couldn't walk properly at first because the pain was still there. It was after a while the pain stop and I could walk well. My overall feelings were pains though I learnt some qualities as to endurance, focus and determination. The pains were felt the most on my legs, my thighs and my back.

Talking more of the jump Squat program, my laps felt a contraction of muscles as I jumped and squat consistently. At some point, I just lay bay on the floor because I couldn't move. I was just so exhausted and worn out but it's for the best. There's a saying that you have to undergo pain to gain. If you didn't feel much pain doing these programs, I doubt you did it well. These are areas I felt the most pain as aforementioned.