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

Wow, here I am as I successfully stepped into the third week of this amazing learning challenge program. I’m feeling very stronger and more capable, balance and thrilled on my body health than when I started on the week 1.On This week three challenge it really focuses on thejump squats, side squats, and lunges. These three most powerful exercise focuses on the target to improve our lower body strength. For me, these exercises are more than just a fitness routine or daily exercise. Instead ,they’re a path for me toward achieving practical goals and becoming more confident in my physical strength and abilities in my daily life. With my knowledge from the lesson post,below, I’ll explain and detail how I performed these exercises, their benefits to the body, and why I need them to strengthen my lower body and accomplish important tasks in my daily lifestyle.

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Jump Squats

Jump squats are a high-energy exercise,and as the name shows it's a two excersice combined together. Here’s how I performed them:

• I stood straight with my feet shoulder-width apart and kept my core tight for balancing Landing.

• I bent my knees into a squatting position, then took my body upward and then jumped.

• I landed gently slightly I bent knees and position my self into the squat position again, ready to move into the next jump without losing balance.

Benefits: Jump squats are very good excersice for building enough strength in the lower body. They really worked much on the quadriceps, hamstrings, glutes, and calves.

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Side Squats

Side squats added a new target to my workouts routine by challenging my balance and coordination. Here’s how I performed them too:

• I stood with my legs wide apart and toes pointed slightly outward.

• I bent my right knee and lowered my body towards the right side while keeping position still in squatting position and my left leg at one spot.

• I pressed through my right heel to come back to the starting position, then repeated the same movement until the certain repetition needed,then I did same on the left side too.

Benefits: Side squats strengthened the inner thighs, hips, and core. They also improved our leg flexibility which is important for daily tasks like bending, reaching, or even playing with kids or running errands easily.

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Lunges front and back

I must say Lunges is the simplest one among them all. Thoe the are a little hard but they’re less challenging. Here’s how I performed them:

• I stood straight with my feet together.

• I stepped forward with my right leg and lowered my body until my right thigh was close to the ground, keeping my left knee just above the floor.

• I pushed through my right heel to return to the starting position, then after completing the repetition needed i switched to the left leg.

Benefits: Lunges are very perfect and needed for building strength in the quadriceps, hamstrings, and glutes. They also improved the leg balance and stamina, which are important for avoiding injuries and moving with confidence with a slip of steps.

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Thoe this week program was more hard than last week, I made it to the and here is my video presentation below.

Programs	Number of Repetitions	Rest period	second time
Jump squats	15 reps	10 seconds	15 reps (don't edit the video)
Side squats	15 reps on each of the legs (30 in total)	10 seconds	15 reps on each leg (without editing the video.)
Lunges (front and back)	20 reps	10 seconds	20 reps (don't edit the video)

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