"SEC-S25W4: Core And Cardio"

Hello fitness lovers, it's a brand new week to take out fitness to the next level. Have you check that this week course is core and cardio? Well this week course is to strengthen our core and Improve cardio.

Our coach had already selected some exercise that will help work this rejoin, some which includes dumbbell chest press, body weight jump squat, Russian twist, burpees. As usual I'll first begin begin with warm up and then conclude with stretch.

Warm Up.

My body needed to be properly warmed up before I focused on any exercises so I incorporate different types of warm up programs including stepping in place and side step. I really spent much minutes in warming this week because the weather is actually very cool, I needed to activate all the major muscles in my body to be able to carry up all the progress.

At a point I noticed how comfortable I was during the warm-up, my cardio was well improved as I heard my heartbeat increase and I feel the heat. Well I wasn't surprised because it's all an the impact of warm up. After I spent several minutes on warm up, I more to:

Body Weight Jump Squat.

This program is a mix of different exercises, squat and jump so as an advanced student, I execute this particular core and cardio exercise in an advance level, I execute 8 repetitions in 3 sets. It is actually an intensive exercise to be frank but I executed it with less energy, here's how to perform this exercise.

I stand firm in a balance floor, feet and shoulders width apart while hands remain in sideways. I took a squat position, at this point my hips goes back, my thigh goes parallel to the floor while my core was well engaged just as instructed, I then jump up and carefully land in a squat position, continuously until I achieve my require reps and sets .

The impact of this exercise was mainly on my lower body, it trigger the muscles in my thigh and it goes further to strengthen the muscles in my glute. Since jump was in included, my cardio continuously improved as I jump each time I squat.

Dumbbell Chest Press.

Just like the name implies, dumbbell chest press is a kind of upper body exercise that requires the need of dumbbell of favourite size and a chair to press or push up the dumbbell while laying on the chair. I executed 12 reps in 3 sets as requested.

To execute this exercise, I had to fixed two step board, lay down upwards and firmly held the dumbbells, at this point my elbow goes beneath my wrist, I then press the dumbbell up and gently return to the starting position, continuously I achieve the requested reps.

The impact of this exercise was on my upper body as it build up the chest, triceps and also focused on biceps and shoulder.

Russian Twist.

Here's Russian twist exercise that work the muscles in the abdominal region, this exercise is best for people that wants to build muscles in the tummy which as a result brings out a complete packs in the tummy, I executed 10 reps per side in 2 sets. To execute this exercise.

I sit in a mat and lean backward that my chest and thigh remain in a v-shape, as an advance student I lift up my legs above the floor, at this point I swung the dumbbell to the left and then to the right, continuously I achieve the required reps and sets.

The impact of this exercise is on the abdominal region, as I swung the dumbbell to the left and right, it strengthen the muscles in my oblique and the whole muscles in the core.

Burpees.

Burpees is an explosive exercise that consist of several exercises in one; jump, squat, plank and push ups are the exercises that made up burpees, you can see how intensive it is to incorporate four exercises in one program. Well as an advance student I execute the whole exercise, 8 reps in 3 sets.

To perform this exercise, I stand on a firm position feet shoulder width apart, I gently squat down and lay my palms on the floor, I then jump my feet backwards to have a plank position, as an advance student I add push up to by lowering down my arms to the ground and then push up to plank position, I then jump-moving my feet forward to a squat position and then jump up and stretch my arms overhead, continuously untill I achieve the required reps and sets.

The impact of this particular exercise is on the whole body as it affects the whole body, it trigger the muscles in the lower body, upper body, core and even cardio. According to my coach this exercises also helps in building muscle and Improves endurance.

Cool Down - Stretch.

I was finally done with the whole program so I spent more than5 minutes in stretching the major muscles in my body, I stretch my neck, my arms and shoulder, my oblique muscles and legs. Stretch is a very crucial aspect to consider after exercise, during the exercise I kinda felt tiny pains in my body especially in my back when I executed Russian twist.

But after cool down stretch, those tiny pains were gradually gone, I was flexible and mobile after the whole activities, I sweated out as well.

I didn't sweat much because the weather was calm and cool, but the fact that I sweated small in a cool weather means that I could've sweat much if the weather was in a normal condition, so I captured my face as requested. Of course exercise has its way of keeping us healthy, when we sweat, we're filled with water and this water keeps us away from being overheated and our body rejects toxins in the process.

My video representation.