"SEC-S25W2:Strength and Conditioning"

Hello dear fitness lovers, I warmly welcome you all to week 2 in this Steemit Engagement challenge for season 25. Week 1 saw new users who accepted the challenge to keep fit, it also saw intermediate and advanced users who continued in their fitness journey through the programs for that week. It was a happy thing to see them all.

In this week 2, I hope to see more and more beginners, intermediate and advanced users who will take on the programs I have listed for week 2. The programs are friendly to all three groups as they are easy to achieve.

For this week, our focus is in strength and conditioning. Yes, the programs are structured to enhance physical performance especially for the artistics. They include both static and dynamic programs that help to improve an individual's strength, endurance, agility and his or her overall fitness. Individuals seeking to improve their capabilities can as well take it on as it will benefit them. And who wouldn't want that especially as it helps to minimise the risk of injury? Lols 😂 😂 😂 😂!

The programs I have selected for this week which will help us focus on strength and conditioning are as listed below

✓ Overhead Dumbbell Press
✓ Lunges
✓Glute Bridges
✓ Mountain Climbers

But as a routine, we will add dynamic stretches as our warm up programs and static stretches cool down programs.

Overhead Dumbbell Press

This is a strength fitness program that targets the muscles in the shoulders. It helps strengthen the muscles there and it can be done by either seating or standing up. It increases the overall strength and stability of the shoulder muscles.

How it is done

Seat or stand with dumbbells on each of the hands. The dumbbells should be at the shoulder level with your elbows bent and your palms forward.
Then press the dumbbell upwards or overhead, extending your arms fully up while your upper body remains in it's position . Slowly lower the dumbbells back to the shoulder level, maintaining control of the dumbbells and then keep repeating the process until the number of reps are complete. This way, you will build the shoulder strength, engage the core, build versatility and improve shoulder health

Lunges

Lunges target the lower body muscles especially the quadriceps, hamstrings and the gluteal muscles. It involves standing straight, then stepping one leg forward and then bending both knees while your upper body remains upward. It is very effective in building strength and balance in the lower body.

How to achieve it

Stand straight, step one leg forward, then bend the both legs at about an angle 90 degree with the knee at the back slightly above the ground and the front knee aligning with the ankle. The video will explain better. But ensure that your upper body remains upward. This helps to improve balance and coordination. It is good to maintain the right position to avoid injuries.

Glute Bridges

When looking for fitness programs that will activate the gluteal muscles and enhance core stability, the Glute bridge is the answer. It involves lying and facing upwards, then bend the knee with your both foot facing down and your back flat on your yoga mat. Next is to left your hips off the ground, your shoulder s and feet still fixed on the ground. Then return to your original position and keep repeating it until the number of reps are complete. This way, your can strengthen and tone the lower body asides strengthening the muscles mentioned above

How it is done

Spread your yoga mat and lye down on it but face upwards.
Bend your knees and bring your feet closer to your butt
Your arms should be at yours sides and with your palms facing downward
Lift your hips upwards while your shoulder and your feet are still fixed on the ground.
Hold your butt still up a little while before lowering down your hip to the starting position.
Repeat until you complete the number of reps.

Mountain Climbers

Just as the name implies, mountain climbing is a type of body weight exercise that targets the muscles at the core region. It also targets other muscle groups especially those at the shoulder, triceps, chest and legs. It is climbing an imaginary mountain by pushing your knees in an alternating ways to the chest and back while on plank position but in a running motion. It is a high intensity workout because it incorporates cardiovascular elements.

How to do it

Spread your yoga mat.
Stay in plank position by lying and facing downward, then lifting your body and supporting it with your palms and toes fixed on the ground. Your wrists should be directly under your shoulders and ensure that your shoulder and your hips are in a straight line. From this position, engage your core and quickly draw your knee of one of your legs towards your chest, return that one to the starting position and do the same to the other knee. Keep repeating these untill you complete the number of reps. This way, you mimic the literal mountain climbing.

This helps to improve core stability, balance enhancement, flexibility and coordination in addition to burning calories faster thereby reducing weight faster.

Week 2 task

✅ Carry out all programs on the table below 👇 They can be done in one day for the purpose of this challenge but it is recommended that the programs be spread for at least, 3 days in a week for maximum benefits. Explain how you achieved each of the individual programs.

Week Focus	Programs	Duration/Reps
Strength and conditioning	Warm-up (dynamic stretching)	5 to 10 minutes
✓	Lunges	3 sets of 8 to 10 reps per leg
✓	Overhead Dumbbell Press	3 sets of 10 reps
✓	Glute Bridges	3 sets of 10 to 12 reps
✓	Mountain Climbers	3 sets of 20 to 30 seconds
✓	Cool Down	focus on breathing and stretching

✅ Record a video while carrying out these programs and Upload it to show when you are actually carrying out these programs. The video should not be less than 5 minutes. No need to add rest periods but you can rest in between programs. You are free to join the video s if you have taken them differently. Also, upload at most 4 pictures to back up your actions and one must show your sweaty face.

✅ Explain your experiences in detail which you had while carrying out these programs including the body parts where you feel the most impact of each of the programs, if the programs were difficult for you or not, how you got your dumbbells and so on. Just be detailed

Note that participants are to source for dumbbells. They will determine the kgs they can carry. If the conventional dumbbells are not within their reach, they can create one for themselves by filling any plastic bottles with either sand or water or look for another alternative. Dumbbells must be 2, one for each hands

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