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

We warmly welcome you all to week 3 in this fitness learning challenge. How time flies! The journey has been such an exciting one as we are receiving amazing entries. The beauty of it all is that a lot of users have been encouraged by this learning challenge to love their body and start making moves to stay healthy through fitness.

From the feedback gotten from week 3, we want to encourage everyone to try and push themselves to their own limits. Even if you could not complete the requested repetitions, it will be an honour to attempt it and upload the video of the ones you could do after all, it is a challenge. The benefits you will gain by trying something out far outweighs the grades you might get. You will be starting on a journey to love your body and before you know it, you will become an expert.

Please, it is important to also note that you will feel pains on your shoulders, arms and in fact your upper body. But it is not a bad sign. It is only telling you that the muscles on that region are being activated and that you really did something. To help yourself, keep repeating those programs if you can, or take a little break but not a long one and resume those programs. If it becomes worse, please visit a doctor.

Stretches are important too at the end of each workout day to help relax those muscles. You will surely be fine with time and what you choose to do with time.

Alright, that brings us to the programs for week 3. You may be wondering what they could be?

Jump squats, side squats and lunges

We choose to focus on these programs that concerns the lower body having carried out programs that affected the cardio as well as the upper body. Lower body includes the hips, the thighs, the knees, the legs, the ankles and the feet and varieties of bones, muscles, tendons as well as connective tissues are involved in these regions. Strengthening these regions will help play vital roles in the mobility and overall functions of the body.

This week's exercises have several points in common, all three strengthen and tone the legs, they can be done anywhere, since it does not need large spaces and does not require special machines, just your body.

Squats with jump:

They are performed like the traditional squat, but a jump is added at the end.
We stand with our legs shoulder-width apart, we go down to perform the squat and when we go up we push ourselves to take the jump.

This simple exercise provides great power to the legs, in addition to toning and strengthening them. It helps to build stability, works on cardio as well, it helps the body to be more versatile, builds agility and power.

Side squats

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In this squat mode, you work one leg at a time.
Standing with the legs shoulder-width apart, we go down as to seat on the air, bending the legs and make a step of one of the legs to the side while still on squat position and then return that same leg to the original position and continue that way until the number of repetitions complete. Then do same to the other leg,. Watch video for more understanding..

In this type of squats, the glutes and quadriceps also work, in addition to involving almost the entire body in their execution, so it provides great mobility and strength to the hips, and helps to provide strong and sculptured legs.

Lunges:

Lunges also work the glutes, quadriceps and hamstrings, they also exercise the hips and ankles that help maintain body balance.

With the legs apart we take a step forward and backwards, leaving the other leg behind and or forward depending on where the leg went are working on is. If the leg went are working on is in front, the the one that is not being worked on will be behind, if that one moves to the back, then the one we are not working on will be in front, ideally both are at a 90 degree angle at any point in time, then we come back and do it with the other leg.

In general, the three exercises this week strengthen and tone the legs and buttocks, but they also exercise body stability and coordination, since they involve much more than just the legs. In addition, they enhance both muscle strength and cardiovascular fitness. They lead to overall improvements in strength, power, balance, endurance and flexibility.

Students Task

For this week 3, students are expected to carry out the following programs

• Warm up for 5 minutes

• Practice Jump squats, sides squats and lunges for the week in these recommended weekly numbers

Jump squats	50 reps
Side squats	48 reps
Lunges	100 reps

You can spread these to cover at least 3 times in a week.

• Record a video where you are carrying out the following programs and their repetitions. Watch the sample video thoroughly to understand what you are asked to do. Ask questions at the comment section of this post if you need more clarifications.

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)

Note that on the lunges, one leg is done front and back. Front and back for one leg is 2. So repeat it that way till you get 20 reps. The video will explain more on how it is done.

You can join the 3 videos before uploading so that you won't upload short videos

• At the end of the program, what is the overall feelings and where did you feel the pains the most?

• Why do you think you personally need these programs? Explain

I have recorded a video as a sample to help you see how to perform jump squats, sides squats and the lunges that you will perform. But watch carefully for the instructions above to record your own video