![IMG_20250618_171313_996.jpg](https://cdn.steemitimages.com/DQmf68MY4KtJEMC9GmZx7rYYYZwcXDDgVqaUbWx7Hh5q5kR/IMG_20250618_171313_996.jpg)

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I'm glad to participate in this week 1 full body focus, exercise benefits are too numerous that's why I decided to use this learning challenge to help myself health wise. You can't believe how I tried out all the programs as a beginner hahahaha. >Warming-up (5 Minutes) – Light Cardio ![IMG_20250618_171423_546.jpg](https://cdn.steemitimages.com/DQmX3o94kv7nzW5Da64uRA68MXD4J4qGjhP9qKmobs6HQrF/IMG_20250618_171423_546.jpg) _{**Jogging in place**} This is very essential before starting the proper programs, I did my warm up for 5 minutes non stop, it helped my entire body to be prepared for rest of the exercise my heartbeat was beating very fact. This particular program aroused my whole body and helped me reduced the chances of having injury. To achieve this is very simple, what I did was jogging at a place for the required minute. > Dumbbell Squats Exercise (3 Sets of 12 Reps ![IMG_20250618_171253_615.jpg](https://cdn.steemitimages.com/DQmYBB5ewGMMqt2G9Qd5sEZQRReknkxJJwrcEmhep4f6obK/IMG_20250618_171253_615.jpg) _{**Dumbbell squats**} I couldn't get hold of any Dumbbells, I improvised with empty plastic bottles and filled them with sand. I did this exercise with my strength no minding the kg of my improvised dumbbell. I achieved this by lifting the two dumbbells while maintaining my stand ![IMG_20250618_171313_996.jpg](https://cdn.steemitimages.com/DQmf68MY4KtJEMC9GmZx7rYYYZwcXDDgVqaUbWx7Hh5q5kR/IMG_20250618_171313_996.jpg) _{**Dumbbell bent over rows**} I used my **improvised** dumbbells on each hands, standing straight with my arms by my side I bend my hands and my knees I then pushed my elbow at my back and bring the dumbbells to my chest while returning my hands in front. I then maintained my body posture while moving my arms back and front with the dumbbells . >Doing Push-ups (3 Sets of 10 Reps) ![IMG_20250618_171340_103.jpg](https://cdn.steemitimages.com/DQmTdSDjKh7vkZrWozmUi7sw8hBYC9oHm4CdgoNfcjua1Zk/IMG_20250618_171340_103.jpg) _**push-ups** I did my push-ups as a beginner while kneeling and supporting my body with my two arms, facing down , I proceed in pushing my chest down by bending my elbows while allowing my chest to reach the ground then I lifted my chest again until I reached the repetition required . >plank 3 sets of 20 to 30 seconds ![IMG_20250618_171356_261.jpg](https://cdn.steemitimages.com/DQmRUETRT9A7Qk9pj2PdV9cF3xmUp78kFjnC13J7KrjYV7s/IMG_20250618_171356_261.jpg) _**planks** I thought it was the simplest until I did it, I achieved this by I lying down on my mat facing down, I enhanced my body by lifting it up and supporting with my palms and toes , while lifting my butts to shoulder level until 20 seconds. > Cool down 5 to 10 minutes stretching major muscle groups ![IMG_20250618_171209_277.jpg](https://cdn.steemitimages.com/DQmUSxJorXudPEWWHkA3YxEfffG48ciUuxmWbHtc799k2M2/IMG_20250618_171209_277.jpg) _{*cooling down and sweaty face**} I was already sweating after doing all the programs, I did some neck twist to calm down my nerves. https://youtu.be/eJazOeYzfio?feature=shared _{**Watch my programs here**}

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>✅ Explain your experiences in detail which you had while carrying out these programs including the body parts where you feel the most impact of each of the programs, if the programs were difficult for you or not, how you got your dumbbells and so on. Just be detailed ![IMG_20250618_171254_940.jpg](https://cdn.steemitimages.com/DQmeYugbQzeqxifr3DrYMbAYohmzEUV2nRNf8tyxNGzxrX6/IMG_20250618_171254_940.jpg) Of course this is week one and the programs were used to usher us in, personally, I have stopped doing exercises for some months now, when I started my warm-up programs I got to a point that I wanted to give up. But I continued, another program that gave me tough time was the push up. Aside this challenge I have been doing it jokingly sometimes but today I was serious and it touched my muscles . I felt slight pain at my shoulder. Since my dumbbells were not too heavy I wouldn't say dumbbell squat was challenging though reaching the required repetition made it difficult for me. Like I said , there was no already made dumbbells at my reach during the time of this exercise, instead of missing out I filled my plastic bottles with sand and used them . I felt the weight because the sand was wet but the weight was not much. Though favourable for me as a beginner. Maybe as I progress to other weeks I will get the required dumbbell kg for exercise. This is my entry I invite @eliany @chant @dove11 to join me.