"SEC-S25W6: Full Body Circuit"

Greetings and welcome to my blog again. It’s another beautiful week of exercising and taking care of our body. And this last week we worked on full body circuit. 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
Full Body Circuit	warm-up (Dance)	5 minutes
~	Dumbbell Thrusters	3 sets of 10 reps
~	Step-ups	3 sets of 8 reps
~	Dumbbell chest (bench) Flys	3 sets of 10 reps
~	Bicycle Crunches	3 sets of 15 per side
~	Cool Down	lay down on a yoga mat and just focus on breathing to lower heart rate

Warm up

I started my exercising by carrying out a five minute warm up with dancing. I did free style dancing movements. There was no particular rhythm or tune, just a free spirited dance moves to make my body get in sync with what’s about to go down.

This warm up exercise is quite engaging and fun. It’s different from the ones we’ve been doing all while. I like this one. I’d be using more often for my personal exercises. 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.

Dumbbell Thrusters

Armed with my dumbells on each arm, I performed the Dumbbell Thrusters. Just like the name implies, the dumbells are held above the shoulders facing upwards. Then I started thrusting upwards by pushing the dumbells with my arms up and bringing them down again to the above shoulder level. I did this for ten repetitions of three sets each. During the thrusts, I felt the pains and strain of the exercise on my arms as they went up and down.

Step-ups

In this weeks exercise, step ups happened to be the most engaging of the exercises. I had to use the couch in our common room as my step . It’s leaned against the wall and hence was able to support me as I pushed up and down it.

Putting my legs up and pushing up the other leg to meet the one up, I also came down angling my other foot and ensuring the tip of my toes making connection with the ground and repeated the same things again. 8 times for each legs for three set repetition. I felt strain on both my ankles, things and my legs generally. Infact from my waist down felt the impact.

Dumbbell chest (bench) Flys

I laid down on my back with my dumbells on my hands. Like the name of the exercise implies, I take the dumbells from my chest region outwards as if I am flying and being the hands back to my chest again. I repeated this for ten times for three sets. I felt pains on my arms while flying them to and fro.

Bicycle Crunches

This was the next tasking challenge after step ups. Lying down on my back with my hands behind my head I twisted myself from side to side while meeting my arms with my legs held up to the chest region. I had to do this for 15 times for each sides for a repetitions of three set making 90 crunches at the whole.

My sides were screaming for help by the time I was done but the pain quickly disappeared.

Cool down stretches

For my cool down excercise, I laid down in peace and did my breathing exercises of breathing in and out . The simplest cool down so far and I totally like it. I felt more relaxed and at ease after the whole exercise and the pains were not there any more.

Please add your achievements and /or improvements over these 5 weeks.

Week	Tittle	Achievement/Improvements
Week 1	Full body focus	helped me start my six weeks journey by getting my entire body stunned to the challenge.
Week 2	Strength and conditioning	conditioning exercises helped me work on my strength and stamina
Week 3	Building strength, increased intensity	I improved on my strength and ability to endure. I pushed to get to the last even when difficult.
Week 4	Core and cardio	worked on my core and total body through jump squats and body weight jump squats. Improved on my endurance
Week 5	Strength and emphasis	with exercises like single leg dead lift and side planks, I learnt endurance and was able to strengthen my emphasis
Week 6	Full body circuit	This week’s exercise helped me work on my entire body and I was able to push through the difficult exercises like bicycle crunch and step ups

In general, I noticed that my strength and abilities to work through different exercise schemes was greatly improved. Before now, I gas out easily and have serious body pains but it’s no longer like that. My body has gotten used to regular exercises and it’s easier to exercise without much pains.

My sweaty face

The video