^{Edit by PixelLab}| -| Previously I also invited other friends such as @heriadi, Mr @muzack1 , and Mr @pelon53. | -| ![Taks1.png](https://cdn.steemitimages.com/DQmWv8dgRk8JcLWbFiCfvQAcPUtcsRJhjYfaAb437QVTEwG/Taks1.png) > You will create your personal exercise routine, focusing on your own interests, that is, whether you prefer to train your upper body, lower body, or core. I did all these exercises on my own accord without any coercion from anyone. I prefer to work on my upper body to improve my chest and arm muscles. Although I share all the exercises and also work on my lower body and core muscles. I schedule my workouts on alternate days such as Monday, Wednesday and Friday. ![Taks2.png](https://cdn.steemitimages.com/DQmYssCtYNA44tsjp5EHnkZ8rA4f8QzMNJ3tMMgAxPM7Bif/Taks2.png) > Each routine should include at least one stretch, one cardio exercise to warm up, and at least one exercise for the area to be worked on I have created a table in task number three, where each routine I have chosen includes one stretching exercise, one warm-up exercise and one body area exercise (upper, lower and middle) that I have chosen the level of as well. ![Taks3.png](https://cdn.steemitimages.com/DQmTR7qHingT5snPPr5JxMWTHTaQgoaM1xHUJo7Ho26Fbqn/Taks3.png) > You are going to make the tables of the days that you are going to do your routine, with a minimum of three days per week. In this table you are going to reflect the exercises and the level to be done. I leave you the following table as an example: ----------------- ![lv_0_20250124163139.gif](https://cdn.steemitimages.com/DQmVDwLHARaG5xhTvXifw8hPbXuhfydXg1tFamwAPfVNq9V/lv_0_20250124163139.gif)|![lv_0_20250124163024.gif](https://cdn.steemitimages.com/DQmaH5JCs1CzbKVTrUYJCsSytrvRR82kTDibthG8E8GkA4z/lv_0_20250124163024.gif) -|- Day | Monday (Push-ups for lower body muscles) -|- Stretching|Neck stretch Cardio exercise for warm-up|The stationary trot (30 seconds and 10 seconds rest) Exercises for the area to be worked on|Squats for the entire muscle group - Hard Level (20 repetitions) ------------------- Day | Wednesday (Push-ups for the middle zone) -|- Stretching|Full back and back of legs stretch Cardio exercise for warm-up| Jumping with an imaginary rope (30 seconds and 10 seconds rest) Exercises for the area to be worked on| Oscillations for oblique abdominals - Normal Level (40 reps (20 each side)) ------------------- Day | Friday (Upper body) -|- Stretching|Upper back and chest stretch Cardio exercise for warm-up| Jumping jack 20 x (10 seconds rest) Exercises for the area to be worked on| Pushup Paralel - Hard Level 12 x (10 seconds rest) ![Taks4.png](https://cdn.steemitimages.com/DQmTXAymiM69E4dLUAw3VvUAUybBQKXbLr9MTngJi1ZqTQr/Taks4.png) > In each box you will explain: 1- What does your routine and exercises to work the muscle group consist of? 2- Why did you choose those exercises and that level? 3- How do they benefit you physically? * Yes as I have listed in the table in task 3, where I do several exercises in 3 days on alternate days, namely Monday, Wednesday and Friday. On Monday I chose to do exercises to strengthen the lower body muscles, on Wednesday I worked on the middle zone muscles, while on Friday I worked on the upper body muscles. * I choose these exercises according to my ability, I first start from the easy level, then in the future if I am able to continue to the normal level to the difficult level. There are some exercises that I immediately do the difficult level, it's all because I can. * Yes, it is very useful, especially to improve the health of our body, Monday to improve the lower muscles, Wednesday to improve the middle muscles, and Friday for the upper muscles.

Make a demonstration video doing the complete routine for one of the days. You must indicate the exercises you are going to do, the level and the repetitions. In this task 5, I will practice an exercise that I did on Friday which completes from stretching exercises, warm-ups to core exercises in the area that I chose. I will practice according to the following table: Day | Friday (Upper body) -|- Stretching|Upper back and chest stretch Cardio exercise for warm-up| Jumping jack 20 x (10 seconds rest) Exercises for the area to be worked on| Pushup Paralel - Hard Level 12 x (10 seconds rest) https://youtu.be/q-7O9QjDbG0?si=QLhizWvX1wVEJOAW

Best Regard @walictd ![baawah.png](https://cdn.steemitimages.com/DQmYi8fywx6cRjPJ1Ddzc8zULfhSfkcZTPXTniEKXi6BhzE/baawah.png)