"SEC-S25W2:Strength and Conditioning"

Hello fitness enthusiast and the Novice, welcome y'all to week -2 of fitness learning challenge, it's actually a new week and a new exercise and I'll be sharing my participation for this week exercise.

We all need strength to work, jump, run and to improve our physical fitness, this is why we eat and exercise. Good enough this week exercise is all about building strength, since the program for this purpose has already been selected by our coach @ngoenyi I'll present my participation in accordance with the selected program.

Warm-up.

So I started by warming up myself, from my lower body to my upper body. Warn up is very important to consider before resuming a full exercise, when we warm up we prepare our muscles to be able to shoulder the main exercise that we're about to execute. I spent five minutes warming up, at this point I was fully ready for the exercise so I started with dumbbells over head press.

Lunges

Right.	Left.

Lunges is one of the popular lower body exercise that works the entire muscles in the thigh, calves and other muscles in the lower body region. According to the course this exercise goes further to improving our balance and coordination.

Here's the steps I used to execute the exercise, I maintain a standing position, hands sideways and legs a little width apart, move right leg forward while the left leg backward, at this point both legs bent to angle 90 level and return to the starting position, continuously I achieve ten repetitions in three sets.

I felt the impact of this exercise around my lower body, the lunges trigger both hamstring and quadriceps as I continuously bend the knee and raise up. It was just a normal feeling and I later relief.

Dumbbell Over Head Press.

Getting ready.	inn action.	5+5KG dumbbell.

This exercise trigger the muscles in my upper body, the shoulder precisely. It build strength muscular our shoulder. I executed ten repetitions in three sets, it actually looks very easy in the beginning untill you get to the third set where the shoulder suffers the intensity, I felt this way but feel relief after some minutes.

Here's the steps I took to execute this exercise, i stand firm on my feet and hold the dumbbell sideways. Lift the dumbbell to my shoulder level where the execution start, I slowly lift the dumbbell overhead and slowly return to my starting position, continuously I achieve the given reps and set.

With the weight of the dumbbell I attached to the program, the impact was mainly on the shoulder, a little in my biceps and triceps. Well all was gone for good after the full completion of the exercise.

Glute Bridge.

Starting position.	In action.

This particular mat exercise is very specific and recommended especially when it comes to exercising the glute muscles, according to our coach this exercise goes further to enhance core stability. In this program I executed twelve repetitions in three sets, below is the steps I took to execute glute bridge.

With my mat on the floor, I lye down upwards with my palm facing the floor, both knees bent and closer to my glute. At this point I raise up my hips up while my shoulder and feet balance in the floor, I continue the process untill I achieve the required reps and sets, I made sure I carefully follow the instruction.

I felt the impact of this exercise around my glute region and hamstring, the more I raise up my hips the more intense the impact increases. It wasn't difficult for to execute this exercise because I'm used to it.

Mountain Climber.

Mountain Climber.

Finally came to the last exercise which happened to be mountain climber, yes I climb the mountain but imaginary. It is a full body exercise as the impact affects the whole body, the lower body, middle body and the upper body. With determination I executed 30 seconds of mountain climber on three sets. Below is how I executed this exercise.

I spread the mat in a plain floor and stay on a plank position, my palm and toes facing downward while my wrist under my shoulder, my hips in the same direction with my hips.at this point I engage core move my right knee towards my chest level and return to the starting position, repeat the same strategy in the left leg and continuously until I achieve the results.

Like I said this particular exercise trigger the overall body, so during the session my whole muscles were affected but mostly my shoulder as it holds my body weight, honestly speaking it was my most toughest exercise for this week program.

Cool Down - Warm Up.

This was the part where I felt relieved from all the little pains I experienced, I perform some static stretch to strengthen the major muscles in my body. Stretch is important very important because it keeps us flexible, agile and free from pains, I also breath in and out and in total I spent five minutes stretching my whole body.

I was actually sweaty during and after the exercise, I guess that's necessary as it's an evidence of the good work I perform. And I was happy that I sweat because it enhanced detoxification from my body. Watch my video presentation below.

My Video Presentation.