"SEC-S25W6: Full Body Circuit"

Greetings

I am happy to participate to participate in last week course but bit sad as its last week of fitness training program....

Let me share my exercise and reps I performed!

Warm-up	5 minutes
Dumbbell thrusters	3 sets of 10 repetitions
Step-ups	3 sets of 8 repetitions
Dumbbell chest flys	3 sets of 10 repetitions
Bicycle crunches	3 sets of 15 repetitions at each side
Cool Down	2 minutes deep breathing and some stretches

Warm up	Dumbbell thrusters

Step ups	Sweaty face

                Warm ups 

I started warm up for making my body ready for today's workout which is about involving whole body so I continued warm up program for 5 minutes at least before workout each day.

         Dumbbell shoulder flys

Dumbbell shoulder flys was done by me in hook lying position where I kept my knees apart and take 1 litre bottle in both left and right hands and then did a movement as I am flying where I move my arms in outward direction while holding bottles.I was feeling little load at my pectoralis, forearm muscles especially in this exercise.Difficulty level was very little in this exercise and I feel pain in my forearm muscles at last.

               Step ups 

Step ups are done by me when I take a step in front of me and there I keep one of my foot and other leg and foot was pointing in backward direction where I was feeling stretch in posterior compartment of my leg and mostly at upper leg muscles.I feel fatigue in upper legs when I performed this exercise one by one at each leg.This exercise was not difficult but it was interesting for me to have a stretch at one leg and then stepping up and then repeating the movement.I feel pain and fatigue in my upper leg at last.

           Dumbbell thrusters 

Dumbbell thrusters I performed simply by holding dumbbells and moving them up from my shoulder and head level so it was a overhead exercise.Mostly it was easiest exercise for me to perform but little bit soreness I felt at my SITS group of muscles which are shoulder muscles.

            Bicycle crunches 

Bicycle crunches I performed by first going in hook lying position and then keeping my lower legs perpendicular to upper legs and then getting my neck off from ground by holding it with crossed hands and then touching left leg with right elbow while keeping other leg straight and then repeating similar process at other leg.It was a difficult program for me to perform and after 10 repetitions I was feeling a lot of fatigue but I completed 15 repetitions.Areas where I feel pain most were my hamstrings and glutes as well feel little soreness in upper back.

               Cool down  

I simple performed deep breathing exercise including inhaling and exhaling with purse lip and then performed calf and quadriceps stretches and each stretch I hold for 10 second with 5 reps.

Here you may see my workout!

      My achievements from week 1-5