"SEC-S25W6: Full Body Circuit"

It another week with new learning challenges. Time is really flying, we now reached season 26 week 6 of steemit learning challenge. After digesting my teacher's explanations on how to carry out full body circuits. I was motivated to submit my homework task for the week. Please read my opinions below through the challenge questions.

The first thing I did before starting the main exercise was warm up. This Plays an important role in sending information to our brain which will help in stimulating and Energizing our body for the main exercise.

This act prepare our cardiovascular system, activates muscle fibres, deliver oxygen and nutrients to muscles.

I gladly dance for five minutes, the sweat was enormous. Since I have birth to my second daughter, this is the first time a dance,😂😂. It was amazing in the house.

DUMBBELL THRUSTERS

I start the exercise with Dumbbells thrusters. From my instructor explanation,l realised that Dumbbell thruster is an effective full body exercise that either combines a squat with an overhead press or modified to be an overhead press up. This exercise help to strengthen our arms, legs, core.

Dumbbell thrusters I performed simply by holding dumbbells and moving them up from my shoulder and head level so it was a overhead exercise. While was my instructor performance,it looks very simple and when I did the first reps, it will still fine, going again and again I realized it a bit hard specially for beginners. At some point, I feel a bit soreness on my shoulder muscles.My legs burned with each squat and my arms felt the load during the press. It was a good deed, I persevere and complete the required set.

DUMBBELL CHEST FLY'S EXCERSICE

In dumbbell shoulder fly, I use the available height which was to bench, I start by lying flat on the bench, I spread out my arms wide with the dumbbells and brought them slowly together over my chest.

I enjoyed the first reps but on the third set.
My chest and shoulders felt deep tension. I could feel the stretch and power in every rep I completed.

I noticed that this exercise improve shoulder width and stability and also strengthening deltoids muscle and it surroundings.

THE STSEP-UPS

In the exercise, I use our outside step, I stand in front of it, I fix my feet on parallel, about hip-wide apart, I let my palms face inward. I lift step up the high surface, pressing your heels to lift the body up until your leg of fully extended.

I return to the original position, repeat the corresponding number of times with one leg, then switch to the other leg, until I complete the corresponding repetitions.

This exercise helps in strengthening our legs, hips, and glutes. It gives us more stability and makes our muscle stronger.

BICYCLE CRUNCH

I lie flat on the mat with my back and face upwards. My knees was bent at an angle 90 degree with my feet flat on the floor. I place my two hands behind my head.

From there,I lift my shoulders off the floor along with your head. I push one elbow to locate the knee opposite it as I lift that particular knee to meet the elbow at the opposite side.I return back to the original position and switch sides to do the same for the other elbow and knee.

I continue till the required reps is completed. During this exercise, I add intense pain on the abdomen and hip flexors. It was the most difficult for me but I decided to complete the reps without giving up.

Here is the full programme.

Focus	Programs	Duration/Reps
Full Body	Circuit warm-up (Dance or similar fun activity)	5-10 minutes
✓	Dumbbell Thrusters	3 sets of 10 reps
✓	Step-ups	3 sets of 8 to 10 reps
✓	Dumbbell chest (bench) Flys	3 sets of 10 to 12 reps
✓	Bicycle Crunches	3 sets of 15 reps per side
✓	Cool Down	lay down on a yoga mat and just focus on breathing to lower heart rate

Here is my video