"SEC-S25W6: Full Body Circuit"

Dear fitness enthusiast and the Novice, welcome to the last week of my fitness learning challenge course post, indeed it has been a season of getting fit to enjoy our wealth and I've enjoyed the whole season.

Without being sentimental, I'll quickly move to the selected program of the week, checking at the table I've seen programs like dumbbells thrusters, step ups, dumbbell chest) bench press, bicycle crunches. But before getting to these programs, I'll start from warm up as it is highly recommendable.

Warm Up - Dance.

Following this week warm up exercise, I choose to dance though I don't really like it but for exercise sake. There's lots of trending dance in Nigeria as the, all required moving the body from place to place in form of exercise.

This dance were impossible cause it prepared me for the exercise, I had fun while doing so. I spent more than five minutes warming up, you know the weather is cold as such our body needs to stay warm in other to exercise properly, after the warm up I was then ready for others exercise and I started with:

Dumbbell Thrusters.

This is a kind of exercise that works the muscles in the upper body and lower body depending on how we choose to execute it, following the course I've executed this exercise three sets in ten repetitions, below is the steps to execute this exercise.

I maintain a firm standing position with dumbbells in both hands, feet shoulder width apart and dumbbells on shoulder level, at this point I raise the dumbbell overhead and then return to the starting position, continuously until I achieve the required sets and repetitions.

I felt the impact on my upper body, my shoulders particularly. The beginning is soft and enjoyable untill the second and third sets where the weight of the dumbbell felt on my shoulder, the core thing is that my muscles were strengthen and the pains were immediately subsided .

Step-Ups.

Step ups is mainly for lower body, the execution steps involved stretching the legs and this stretch helps to strengthen the muscles in the lower body region, in accordance with the course I executed this exercise three sets of ten reps, below is the steps to execute this exercise.

Position myself in front of a platform a little above the floor, right leg down and left leg on top of the platform, right leg stretch backward to stand on the toe and maintain a parallel position, at this point core strength is engage, left leg on the platform is press firm to lift up right leg up to the meet up with the left leg and return to the starting position, continuously until I achieve the required reps and sets.

The impact was felt on my lower body, the muscles in my glute and hamstring were strengthen and I felt it, the more the repetitions the more intense it becomes.

Dumbbell Chest Fly.

Let say this exercise is about stretching the chest, it's actually an upper body exercise as well but it mostly trigger the chest and the shoulder, following the course I've successfully executed this exercise as demanded, three sets of twelve repetitions. Below is the steps to execute this exercise.

I form my step board and lie upwards on it, both hands stretch with a little bent, properly captured the dumbbell in both hands and press it upward to join together at the center of my chest and return to the starting position, continuously until I achieve the required reps and sets.

The impact was felt around my chest and lower shoulder as it stretch, my chest was widely strengthen and i felt a gradual improvement in my chest and to be frank I like what I felt.

Bicycle Crunch.

This is my favorite exercise for this week, it helps strengthen the muscles in the abdominal region, muscles in both the upper and lower abdomen. Following the course I executed fifteen reps per side in three sets, below is the steps to execute this exercise.

Yoga mat spread on the floor and I lie down facing up, hand place behind my head and feet stretch straight, at this point my my shoulder along with head is lifted up, my right knee is brought up to locate with left elbow and return to the starting point, the same with the right knee and left elbow and continuously until I achieve the given repetitions and sets.

i felt the impact of this exercise in my abdominal region, both upper and lower, oblique and etc, the fact is that the more you execute the more impact it does to the abdomen and I kind of enjoy it.

Cool Down - Stretch.

It was my pleasure to stretch after the whole exercise, this week was about laying on the yoga mat and focused on just breathing to lower heart rate, this was crucial because my muscles were calm while focusing on breathing in and out.

My sweaty face.

Sweat determines how intensive the exercise session was, sometimes we sweat and some times we don't sweat depending on weather condition. After the whole exercise I was a little sweat due to how cold the weather is.

my video representation.