"SEC-S25W5: Strength Emphasis"

Greetings and welcome to my blog again. It’s another beautiful week of exercising and taking care of our body. And this week we worked on strengthening. I am glad I could take part in these exercises as it helps to strengthen our body and take good care of it as exercising does to us.

Below is the table of the exercises I carried out:

Week focus	Exercise type	Duration
Strengthening	warm-up (High knees or lateral raises)	5 to 10 minutes
~	single -leg Deadlift	3 sets of 8 reps per leg
~	Diamond Push-ups	3 sets of 5 reps
~	Dumbbell Front Raises	3 sets of 10 reps
~	Plank Shoulder taps	3 sets of 10 taps per side
~	Cool Down	Yoga stretches for flexibility

Warm up

I started my exercising by carrying out a five minute warm up with high knees or lateral raises. This is done just as the name implies. Raising each of the knees high above the waist region and bringing them down as if running on a spot but a little slower than running and the knees are actually goes higher simultaneously up and down.

This warm up exercise is quite engaging and a little tedious than the ones we’ve been doing all while. I did this for five minutes. The essence of doing this is to help my body adjust to the strain it’s about to go through to avoid adverse impact or pains after the exercise.

single -leg Deadlift

Like the name implies, I get to raise my leg up toward the back while bending over with my two hands extended to the front below and then finding my balance with one leg on the floor while the other leg gets to do the raise. I raise and bend and then straighten myself and then bend and the leg raise again. I did this for eight times in three repetitions for each legs. I left the strain on my waist and my legs as I tried to do the raises and the bending. It was kinda difficult to achieve good balance when I was trying to do the left leg raises. It was easier with the right leg than the left.

Diamond Push-ups

I bent down with my two hands and knees on the floor and positioned my hands to get a diamond shape on the ground while angled at angle 35 degrees as we were shown in the youtube video sample. With my two knees on the ground and my waist arched, I pushed my chest region towards the hands on the ground while still maintaining the diamond shape.

I did five repetitions of three sets. I felt the pain on the waist and a little strain on my arms and chest due to the up and down movements.

Dumbbell Front Raises

With my dumbell in my two hands, I raised the hands simultaneously at the same time stretching them forward and up to my shoulder level and bringing them back to my side again as shown in the video. I repeated these for ten times for three set. I felt the pain and the pressure on my arms as I did the up and own raises and also the little squats effect at the end of each raise has a strain on the waist and thighs.

Plank Shoulder taps

This was a little demanding but I enjoyed it but the funny experience I had with this exercise is that I already completed all the required 10 reps for each shoulder for the three sets of the exercise only to realize that I wasn’t recording it. I couldn’t believe it. It was so funny. I counted it as part of the strengthening and I had to rep away it again but this time ensuring I put on the video. Hahahaha.

Finding balance with my toes on the ground and lifting myself with one arm on the ground, I freed the other one and used it to tap on the opposite shoulder and vice Versa. I repeated these for ten time for each abounded making it 20 taps for each set of 3. The effect was vividly felt on my arms and legs ofcourse. The pains encountered during the exercise didn’t last though as they all left after the exercising. My body is getting used to the exercises unlike before that I feel great pains after each exercise.

Cool down stretches

After the exercises, I had to carry out my cooling down stretches to help my body to relax from the exercise. I did the yoga body stretches stretching my waist, hips, legs, shoulders, and etc. The stretches helped my muscles relax after the exercises and I didn’t feel the impact of the exercises.

My sweaty face

The video