"SEC-S25W4: Core And Cardio"
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 cardio and our core. 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 |
|---|---|---|
| Core and Cardio | warm-up (side steps) | 5 to 10 minutes |
| ~ | Bodyweight squat jump | 3 sets of 6 reps |
| ~ | Dumbbell chest press | 3 sets of 10 |
| ~ | Russian Twists | 2 sets of 10 reps per side |
| ~ | Burpees | 3 sets of 5 |
| ~ | Cool Down | Stretches and relaxation exercises |
Warm up
I started my exercising by carrying out a five minute warm up with side stepping. I did this my raising my left leg to my chest region while tapping it with my right hand and bringing it down again. I also raised my right leg and tap with my left hand simultaneously and I did them simultaneously while intermingling it with as side step from left to right and right to left.
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.
Bodyweight squat jump
This exercise is a combination of squatting, lifting up our body for a jump and then landing safely. I started by bending a little as if in a squat positions and then this helps me to push my body forward while taking a jump upwards and then landing on my legs again.
I did this for six times in three repetitions. I left the strain on my waist and my legs as I tried to squat and jump.
Dumbell chest press
I did this while lying down on the floor. I had two dumbbells for my two hands. I used an improvised dumbell by filling two bottles with water as the teacher suggested. Lying on my back, I carried the two dumbbells on both hands and then lift my hands in unison upwards and then bring them back again towards my chest region.
By the time I got to the third round, I was feeling the strain of the exercise on my arms. I did ten repetitions of the dumbell press for 3 sets.
Russian twist
This involved me using a dumbell held with my two hands to twist myself from side to side while my legs were suspended in the air. I ensured that my legs dis not touch the floor as I moved from the left to the right. It was kinda demanding but it worked on my Core.
I noticed that my legs were strained and I felt pain on my two sides while doing the twist. I did two sets or ten repetitions per side.
Burpees
This was the most demanding of all the exercise and it was harder with the press up. I am not just good with press ups sincerely. I tried doing the first set of the burpees with the press up but it was too difficult. For the second round I had to just do the burpees alone and didn’t have to add the press up to it at the end of the burpees.
Burpees are demanding but I was able to push through to the three sets of five but without the press up on the second and third set. It had serious strain on my waist, arms and legs and even my chest. I was very tired after the exercising.
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 total body stretches stretching my waist, hips, legs, shoulders, neck and etc. The stretches helped my muscles relax after the exercises and I didn’t feel the impact of the exercises.
My sweaty face
Below is the video of the exercises