Learning challenge s23w4: "I Love My Body /plank shoulder tap and Burpee".

Hello everyone, already we are in the 4th week of season 23 engagement challenge and it's getting interesting every day.
Exercise is something we need every day of our life, though you might experience pains at the beginning but giving up is not an option, so let's keep pushing until we get what we want.

Before I continue I will love to invite my friends to join us, @chant, @josepha, @dove
Thanks to @genomil and @ngoenyi for this week program

The plank with shoulder touch is one of the energetic exercises that joins core strengthening with integration and stability challenges. As a change of the standard plank, this particular exercise does not only involve the abdominal muscles but it also affects the shoulders, arms, and lower back, making it a complete workout move when you put in your best.
To perform a plank with shoulder touch, I did it in a local way that is without any apparatus but in a plank position, setting my body to be the plank.
For me to start I have to lay my face down, then I place my firearms on the ground, then I step my feet backwards then I position my body to be on a straight line, that is from my head to my heel without my butt being raised up than my shoulder with my legs wide open, this will help me balance well.

Before starting I know that It is very important for me to engage my abdomen while doing the exercise so that I can maintain proper body alignment and avoid straining my lower back.

After position my body the next step was for me to touch my right shoulder with my left hand while balancing on my forearms and my feet. Return my left hand to the floor and then I repeat the motion by touching my left shoulder with my right hand. I repeated it until I got the numbers of count being required in the course with 10 seconds rest.
Doing this exercise one has to put in your strength very well.
Imagine sending the video to my friend on Whatsapp and his response was that I have power to do it.

• plank with shoulder touch exercise Improves abdominal strength, the plank position involves the abdominal muscles which includes the abdominals and the lower back.

• the plank with shoulder touch exercise helps shoulder to move freely without anything like pains.

• it helps the shoulder to position well and it improves spinal alignment.

• plank with shoulder touch exercise helps in stability, it makes one to have that stamina in doing any exercises.

In this week 4 challenge I was able to perform my tasks accordingly

Programs	no. Of reps	Rest	no. Of reps	rest	no rep.
Plank shoulder tap	30taps	10 secs.	30 taps	10 secs.	30 taps

The Burpee is another good exercise that is compromises of strength and cardiovascular movements. This is a full-body exercise that affects different muscle groups which involves the chest, arms, shoulders, legs, and core.

For me to start this exercise, I will have to be in a standing position, then I squat down and place my hands on the floor in front of me.

Then I kick my feet backwards to be in a plank position, then I perform a push-up, and then i quickly jump my feet back towards my hands.

Then I jump up with a lot of strength with force with my arms reaching over my head.

I continue the exercises until I get to the actual number of count being required in the course.

• Burpees exercise improve cardiovascular fitness, it elevate the heart rate, helping to better endurance and stamina.

• Burpees helps to build strength and muscle tone, it involves multiple muscle groups, which the arms, core, chest, and legs are included.

Programs	no. Of reps	Rest	no. Of reps	rest	no rep.
Plank shoulder tap	5rep.	10 secs.	5rep.	10 secs.	5 rep.

Below is the video of the two programs which I have done