"SEC-s20w3: Fitness Training 👉 quest for stronger legs"
This is @alli001 from #Nigeria🇳🇬.
We're now in Week #3 of our fitness training, and this week's focus is on building stronger legs, a crucial aspect for footballers and fitness enthusiasts alike. As an avid football fan and fitness enthusiast myself, I wouldn't miss this week's training session for the world. I thoroughly reviewed and successfully completed all tasks outlined in the quest for stronger legs Challenge assignment.
Having completed the assigned tasks at my usual training ground, I'm excited to showcase my participation and progress in the quest for stronger legs Challenge. I'm expected to do my warmup programs as in week #1, carry out my cardio programs as in week #2, and at last, carry out the exercises meant to build stronger legs, which is week #3 program. Let's begin!!!
I began my journey to stronger legs with a warm-up session to get me ready and energized. I did five various warm-up exercises such as;
- Light jogging
- Rowing
- Stair climbing
- Running in place
- High knees jumps
After warming up, I felt energized and sweaty, so I progressed to the cardio segments, completing five intensive programs which were;
- Mountain climber
- Skipping
- Stationary cycling
- Jumping jack
- Jumping rope
In accordance with the instructor's guidelines, I escalated my cardio workout intensity this week by increasing both repetitions and duration, surpassing last week's benchmarks. Last week, I completed 5 sets of 12 repetitions. This week, I increased my intensity by advancing to 7 sets of 15 repetitions.
Following the cardio segment, I transitioned to the abdominal exercises, which proved to be the most challenging part of my workout. I completed five abdominal exercises which were;
- Plank (2-minutes hold)
- Crunches (7 sets of 15 repetitions)
- Leg Raises (7 sets of 15 repetitions)
- Russian Twists (7 sets of 15 repetitions)
- Scissors (7 sets of 15 repetitions)
I escalated my abdominal workout intensity this week by increasing both repetitions and duration, surpassing last week's benchmarks. Last week, I completed 5 sets of 12 repetitions. This week, I increased my intensity by advancing to 7 sets of 15 repetitions. Having completed last week's programs as instructed, I proceeded to gather all the essential workout equipment needed for this week's focus: Strengthening and building stronger legs. I started with Glute bridge.
To perform the glute bridge exercise, I followed these steps:
- I laid flat on the floor, facing upwards.
- Positioned my legs with knees bent and feet flat, pointing towards the sky.
- Engaged my core and glutes, lifting my hips and lower back off the ground.
- Simultaneously pushed my pelvis upwards, squeezing my glutes.
- And finally maintained stability with my hands flat on the floor.
This particular exercise helps to strengthen the gluteus muscles as well as the hamstrings. Pushing my pelvis upwards and squeezing my glutes, channel all the forces down to my legs, making me feel the impact of the exercise. I completed 16 glute bridge repetitions, divided into two sets of 8 repetitions, with a 1-minute rest period in between to rehydrate. Next on the agenda was 'Walking lunges 👇🏽'
To perform the walking lunges exercise, I followed these steps:
- I took a large step forward with one foot (e.g., left).
- Lower my body until back knee almost touches ground.
- Keep front thigh parallel to ground.
- Pushed through front heel to return to standing.
- Step forward with opposite foot (e.g., right).
- Repeat 1 - 8 steps, alternating legs
I completed 16 walking lunges repetitions, divided into two sets of 8 repetitions, with a 1-minute rest period in between to rehydrate. Initially, I performed walking lunges without weights, but didn't feel the desired intensity. To intensify the workout and engage my leg muscles more effectively, I used dumbbells and weight lifts. This addition allowed me to truly feel the burn and strain in my legs. Next on the agenda was 'Step-ups 👇🏽'.
To perform the step-ups exercise, I followed these steps:
- I lifted one leg (e.g., right) to jaw level, maintaining balance with the other leg on the step board.
- As my right leg reached jaw level, I simultaneously lowered my hands from mid-air to toe level.
I completed 16 step-upe repetitions, divided into two sets of 8 repetitions, with a 1-minute rest period in between to rehydrate. Initially, performing leg raises with one leg on the floor and the other at jaw level didn't provide the desired intensity. To amplify the workout's effectiveness, I incorporated double step boards, which significantly enhanced the exercise's impact and challenged my core and leg muscles. Next on the agenda was 'Squats👇🏽'.
To perform the squat exercise, I followed these steps:
- I slowly lowered my body down, keeping weight in heels.
- Bend knees, keeping them in line with toes.
- Lower down until thighs are parallel to ground (or as low as comfortable).
- Pause briefly (1-2 seconds).
- Push the body to the front and back.
I completed 16 squats repetitions, divided into two sets of 8 repetitions, with a 1-minute rest period in between to rehydrate. I made use of the 10 inches stairs so as to enhance the exercise impact, and also placing heavyweight lift made with concrete on my shoulders while squatting. As I squatted with the weight on my shoulders, the pains that i felt was as if fire is burning through my legs, I really felt the pains as I was shivering.
Among the exercises, I found squats and lunges to be the most challenging. However, I persevered and pushed past my limits to achieve optimal results, and at last, I was able to complete the assigned programs for the week.
 | Doing my stretching routine. |
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Stretching after workout is crucial, so before I concluded with my leg-strengthening session, I finished with a stretching routine to relax my muscles and prevent soreness.
My overall feelings after the exercises 👇🏽.
I felt a noticeable sense of strength and density in my legs, as if they were supported by steel rods. Every step I took was weighted, yet empowering, confirming that my workout had been truly effective. I have no further questions regarding the programs, as I fully understood and successfully implemented the exercises.
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To maintain a balanced diet, I opt for light evening meals, favoring fruits like bananas, cucumbers, and pawpaw. This healthy habit helps me stay fit and energized. I'm thrilled to have completed Week #3 of my leg-strengthening fitness journey. Now, I'm eager to tackle Week #4 and continue pushing my limits. Until next time, stay fit and motivated.
◦•●◉✿Thank You✿◉●•◦ |
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https://x.com/allicrypto01/status/1840150620000403609?t=GhxOWRjBbosAZPT3h1O1kw&s=19
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Hola amigo 👋
Muy buena tu participación ☺️ y veo que te aplicas muy bien a realizar los distintos ejercicios, esto es importante para hacerlos de forma correcta.
Incluir una buena alimentación es ideal y dará mejores resultados a tu entrenamiento 💪.
Estos cursos nos enseñan mucho más sobre como cuidar nuestro cuerpo.
Saludos éxitos y bendiciones
Thank you dear @mile16 for carefully reading through my post. This is the best thing that has ever happened to me. Imagine learning for free, following up this weekly programs will surely be beneficial to our health. Thank you and stay fit and motivated.
¡Holaaa amigo!🤗
Esa sensación de querer aumentar más nuestros ejercicios es graciosa jajaja y, lo cumbre de todo es que el primer día que ejecutamos ese aumento, nos asustamos pero ya luego nos acoplamos.
Lo estás haciendo muy bien amigo y permite felicitarte porque fortalecer las piernas es un ejercicio que debemos hacer con mucha responsabilidad.
Te deseo mucho éxito en la dinámica... Un fuerte abrazo💚
Thank you dear @paholags. Exercising daily is just like a new walking baby, as days pass by, he or she will make some progress towards the moves. Who knows what will happen next week, haha we're always ready to stayfit and healthy. Thank you for your valuable comment.
Whoop whoop!
This is how we do it.
Congratulations! 🤛
Thanks grandma
This is for you.... ☕☕☕
Awh! Thank you!!!!! (•ิ‿•ิ)