Here we are on week 2 in this Steemit Engagement challenge for season 25. An these week focus is on: Strength and Conditioning. And honestly? This week really stretched my core,mind, body.🙇🏽‍♂️ After doing all these week two program for three consecutive days, I decided to push myself more further and higher and do the entire routine in a single day for the purpose of this challenge. What a miracle. My body really has a lot of stories to tell!

Coach @ngoenyi, your encouragement is like fuel for this season. You’ve shown us that taking care of our bodies is not just physical physics but it also helps us, emotional, and mental. God bless you over and over again. 🙏🏽And there's a saying that says, "If you really want to live long, move your body." I have get it now.

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🏁 WARM-UP (Dynamic Stretching – 5 minutes)

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I started the warm up with my hands, leg kicks, hip rotations, and waist rotation. My joints felt a bit stiff on the very first Day 1, but by Day 3, my body was getting used to the excersice.

The impact of the warm up I did: Loosened my tight hips, shoulders, and back. My Blood started flowing very well, and sweat came out more faster than I expected.

Challenge: At first, I moved too fast—thinking I was warming up for Olympics games😄. However I really have to slowed down, and I did my best in focusing on my breathing, and I felt a better relief and connection to these my movements.

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🦵🏽 LUNGES (3 Sets of 10 Reps Per Leg)

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I started with bending my legs in an Angle position then I keep my leg at front and the other at back. And later exchanging both legs as seen in the above pictures. Omo, these lunges dragged my thighs into a very well quality discipline! 😭 The first set was alright. But by the second set, I felt like I was climbing a mountain with cement bags on my back.

Impact: I felt a Serious burn in my quads and glutes. My legs felt heavier after each round, but I could feel my strength developing deep inside those heavy weak muscles.

Challenge: Balancing was tough, especially on my weaker leg. I wobbled, paused, and kept going on the day 1. But by now at the Day 3, my , strength,coordination and stamina has really improved, even though I still felt like my thighs were cutting off.

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🏋🏽 The OVERHEAD DUMBBELL PRESS Excersice (3 Sets of 10 Reps)

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I still use the two 5kg dumbbells from our training center. As I lifted those “dumbbells” above my head, and back to my shoulder position. I felt every rep in my shoulders and arms.

Impact: My shoulders were sore after Day 1, but I began noticing strength,power and balancing at Day 3. My back stood more straighter. My arms stopped shaking as much.

Challenge: However I must say,at first the weight felt more manageable and easy, but by the last few reps I concluded, my shoulders were shouting in pidgin, “Why you dey punish us like this?” 😅 But I pushed through the challenge. Because there's no shortcuts in excersice,if you want shortcut you might really hurt your body or muscle.

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🍑 The GLUTE BRIDGES Excersice (3 Sets of 12 Reps)

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This one in particular,really caught me off guard. I thought it would be very easy just lying on my back ontop the yoga mat, placing my feets on the floor and lifting my body high up—but from that first lift I did , problem entered. The tension was really on my hips and my lower back really shocked me with some funny sounds.

Impact: My glutes and hamstrings were activated like never before. I could literally feel them building up after each set I did. Day 2 was the hardest because soreness do comes in, but Day 3 brought better control and power to me.

Challenge: I struggled with holding the bridge at the top on my Day 1 when i begin. But By Day 3, I could really see that I hold it for 2–3 seconds while squeezing and returning and the burn was intense but wasn't really tough as the first day.

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🏃🏽‍♀️ MOUNTAIN CLIMBERS (3 Sets of 30 Seconds)

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This one? Problem pro max. 😩 I begin by putting myself into a plank position and started driving my knees up to my hand and chest region. And My heart rate exploded and keep pumping up high within seconds.

Impact: My chest, shoulders, core, and thighs were fully engaged in these particular excersice. I was literally gasping for breath by the end of each round on day 1 and day 2. But by Day 3, my breathing improved and I began breathing more better and normal.

Challenge: I couldn’t finish 30 seconds straight on Day 1. I did 15-15 on day 1.On Day 2, I moved out to 20 seconds before collapsing and giving up. However,i must say now, by Day 3, I finished the full 30 seconds needed ,and i shouted “YES!” in a very loud voice. Because I have made it. 😅

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🧘🏽 Finally The COOL DOWN (Breathing and Stretching)

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After all that intensive exercises. I Cool down my body by, inhaling in and out deeply, stretching my arms, legs, and hips gently.

Impact: My heartbeat slowed down. I felt my muscles thanking me. My mind calmed down and I felt a deep peace after the storm. And sweat rush out on my body dripping drop by drop.

Challenge: Honestly, I didn't want to cool down by stretching. I wanted to find a spot and sit and rest while the breeze is blowing me. But knowing fully well the benefits of stretching after each excersice really put me to work. And that's really brings and end to the excersice for the day. I have surely included the excersices to my daily routine.

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Here is the video presentation of all the excersice I did being in details 👇🏾