"SEC-S25W1: Full Body Focus"

Hello my fellow fitness enthusiast,I'm happy to see you all in these week.Staying fit is not just about someone looking good; it’s all about feeling very strong, healthy, and energized by exercising. Exercise has always been a great part of my daily routine, and I'm here participating in this, SEC-S25W1: Full Body Focus. This season gave me an opportunity to push my limits and improve my strength and endurance through excersice.

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I believe we all were waiting for this first week. I followed the program that was shown on the table which is targeting on my entire body—legs, arms, core, and back. Every single set and repetition i did brought new challenges to me, but they also helped me grow more stronger and free from the illness I was going through. Below, I will explain how I carried out each program, how I felt during the exercises, and the great impact they really had on my body and health. I won't forget to thank @ngoenyi for these amazing week.

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Warming-up (5 Minutes) – Light Cardio

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My Jocking in place warm-up	My Jumping Jack warm up

So However,before I began the main workout, I started with a five-minute warm-up to prepare my muscles and ready to start the excersice as usual. So Jogging in place raised my heart rate, it also increased my blood circulation, and loosened up my joints pain which i had earlier. Having in mind that jumping Jack is good source of warm up i Included the jumping jacks in this warm up and it really helped me to activate my entire body, improving my stamina and preventing muscle pull when I'm excersicing. This very warm-up I did was very necessary and helped me in getting ready for the real workouts which is loading....

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The Dumbbell Squats Exercise (3 Sets of 12 Reps)

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This is a Picture of me doing the excersice

We all know that Squats are a very powerful exercise that strengthens a d focuses on the lower body. So, I performed three sets of 12 reps while holding the two 5kg dumbbells each ,which I got from our StayFit training center. The weight of these two dumbbells added more extra Force to me, making my muscles to work more harder than expected. I keep my back very straight and lower myself properly so that my thighs were parallel as normal to the ground.

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• How it Impact on My Body: I must say that my quads, hamstrings, and glutes felt the most impact in this training. After I completed the first set, my legs started burning so badly, but I pushed through because I knew it would help build strength. I wasn't all that fine so I motivated myself to make it to the end ,since it will have some benefits to my health.

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• My Challenge: Yeah , truly my challenge was Maintaining my balance while holding these two dumbbells it wasn't that easy as people might think it was really tough for me at first, but I adjusted my grip and stance to feel more comfortable and completed each set.

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Doing Push-ups (3 Sets of 10 Reps)

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Picture of me doing push ups

However,as the name implies,Push-ups are really great and good for upper-body workout. They are good in building strong upper body and it helps in targeting the chest, shoulders, and arms, while also including the core for stronger abdominal wall. So,I go down and positioned myself properly, keeping my hands shoulder-width apart and lowering my body until my chest was just about to touch the ground,and my feet standing vertical.

• Impact on My Body: My arms, shoulders, and chest felt the most work of these particular excersice, especially during the last few reps when my muscles were already tired and about to go down.

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• My Challenge: I didn't believe the second set will be that hard, I I'm saying these from what I felt. My two hands on the floor were shaking so hard and I wanted to give up at that point, but i didn't give u p because i know making it to the end will be a greatest joy to me. So with that deep down in my mind I keep going on more while maintaining my stamina and I keep controlling my movements and finally the last set was finally completed.

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The Dumbbell Bent-over Rows Excersice (3 Sets of 12 Reps)

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Picture of me doing Dumbbells Bent -over rows

I did this excersice using the two dumbbells on each of my hand. And these particular excersice really target on my back and the two arms. I made sure to keep my back very straight while doing it, and I bent my knees so slightly, and I pulled the dumbbells to myself up and down in a controlled manner not to injured myself.

• The Impact on My Body: My upper back, biceps, and shoulders felt the most powerful tension and weakness as I keep pulling the dumbbells up.

• My Challenge: The first and second set were manageable, but by the last set my strength was loosing up ,I had to really focus on keeping my form correct without rushing through the movements thoe I was really tired at this point.

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The Plank Excersice (3 Sets of 30 Seconds)

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Picture of me doing Plank

This particular excersice is one of the best exercises which really help in building the core strength. So,I did the three sets of these excersice. I hold each plank for 30 seconds. I really kept my body in a correct straight line, engaging my abs, and made sure not to let my hips shake or move.

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• The impact on My Body: My core, lower back, and arms were activated and busy
  all throughout the process. I felt a deep burn in my abs and thighs and that was a sign that my muscles were working hard and stronger.

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• My Challenge: By the second and third set, holding the position became more difficult. My entire body was shaking but I maintain it and remained focused and completed each set for better results.

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Cool Down (5 Minutes – Stretching Major Muscle Groups)

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_{Pictures of me stretching}

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After finishing all the exercises,I was now happy and satisfied that I made it to the end . So however I dedicated five minutes to stretching. I focused on my legs, arms, back, and core, ensuring my muscles relaxed after these intense workout. This really helped me recover and prevented soreness, stiffness or muscle pull.

• The Impact on My Body: I felt more flexible and relaxed after stretching. Before I began My muscles were so tight after the excersice it wasn't as tight as before again and it really helped me feel refreshed instead of being overly fatigued. And I'm so happy that my illness is 50 percent gone at the moment and I believe if I keep doing this exercise as my daily routine before the week ends I'll be 100 percent fine.

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• My Challenge:However, Stretching after these intense workout made me realize how tight my muscles had gotten to. While stretching I do hear some sounds on my joints like,: krack ,krock and some funny sounds like that. Well, I took my time and breathed deeply to allow my body to coordinate properly and overcome it all.

Here is the video proof of all the excersice I did👇🏾

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