SEC-s20w3: Fitness Training 👉 quest for stronger legs

The legs are most crucial part of the body because it carries the body. So if the legs are not firm, we can never be balance so this workout really helps. I like it that this training covers different part of the body.

This week is for the legs, as pointed out in the course outline, the major muscles of the body are grouped in the legs which is the more reason arthritis mostly affects the legs. Therefore, we need to strengthen them to support free movement even at old age.

To begin, I started with the previous programs learned already in this training program.

Warm up; I did warm up as it helps boost me up for programs of the day.

Cardio programs I did mountain climbing and jumping Jack.

Abdominal programs; I did scissors, plank and sit-up.

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Week 3 tasks; Leg exercises or programs

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This week leg raises program is very interesting it's helps me to realise that I need to Train myself for balancing and at the end of following all this exercise program I was able to do that.

I tried it on Monday and I repeated it on Thursday again and I can see that I'm getting used to it hopefully series of repetition will make me perfect in it.

Calf raises; I did this by standing straight on my toes, pushing my heels up. Then I repeatedly moved my heel b raising it up and down for about 8 repeated times then take a rest and continued it for 3 set.

It wasn't that difficult but I tried to do it as my strength carries. I really felt it on my both legs.

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Squats; I learned that this program really helps in strengthening the muscles both in the legs, stomach and buttocks. It also helps in boosting calorie burning generally and it improves balancing with good posture.

I did this by standing straight tall with my legs apart, then I imagine myself trying to sit on a chair with my chest high as I bend my knees and press down then get up again. I repeated this then even practice step-up while squatting. I didn't use weight although it is not my first time but I stopped it a very long time ago.

I repeated it for about 8 times in 3 sets as was instructed then took a rest at each repetition before starting a new set.

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Step-up; this program is very good in strengthening the core, focuses on stability, building glutes, burns lower body fat and helps in stability.

I usually use a staircase while doing a step up because it is more like climbing a staircase but for the sake of having a bright video I decided to set up a step so as to achieve this program.

I placed my right leg on the step then raised my left leg up high that it tucks my tommy, then put the leg down just as doing lounges but I feel I didn't do it correctly but hopefully with series of repetition I will do it right.

Glute bridge; this program is done lying down with feet on the floor and knees bent which means I won't be lying down flat. Then I raise my hips, glutes, and squeeze my abs until my body aligns from the shoulder to your knee making a straight line.

This helps in strengthening the pelvic muscles, glutes and abs muscles.

Lunges; This helps in strengthening the legs, it is more effective in reducing tigh fats and strengthening the muscles. It can be achieve in different ways but in a kneeling position without the knee touching the ground where the knees is bent forward.

To do it I stand with your feet and hips apart, my back straight, shoulders and your abs tight. Then I step a little forward, slowly bend my both knees until my back knee is very close to the floor but doesn't touch it. I stood back and repeated the movement, I also used the weight in doing this because it is not my first time. I alternate both legs in after each repetition until the 3 set is complete.

I was able to do it and I enjoyed it most while carrying the weight because I was more balance on the floor while lounging.

Watch how I did them below 👇