^{You will create your personal exercise routine, focusing on your own interests, that is, if you like to train your upper body, lower body or core.What your routine consists of and the exercises to work the muscle group.}| ---| Exercise is a useful part of our existence and it’s very beneficial to our health. Hence here I created my daily routine exercise for three days which is Monday, Wednesday and Friday. My interest here is to train my lower body hence for this season that is my focus. The table below shows the days of my routine, the exercises I carried out, my area of focus, the level of exercise, the number of repetitions and rest times. #### Monday Day |Area of focus|Exercises|Level|Reps ----|---|---|---|--- Monday| Streches|lower back, upper back and chest stretch |10s| Hold the stretches for 10s, rest 10s and repeat ”|Cardio | Jumping with imaginary ropes | 30s| Jump for 30s, rest 10s and repeat ”|Lower body parts|Thigh or quad flexions|Soft|12 reps, rest 10s and repeat Above is my routine for Monday. I start with the stretches in order to get my muscle prepared for the excercises instead of jumping right into them. The stretch helps the muscles to easily adapt and reduces strain . I did the lower back, upper back and chest stretch for ten seconds, rest for ten seconds and repeat the stretch again. Then I proceed to the cardiovascular exercises which is jumping with imaginary rope. I jump at the spot for about 30seconds counting off in my mind and rest for 10seconds and I repeat the 30seconds imaginary jumps again. After I proceed to the lower body exercises which is the thigh or quad flexions. I do this on the soft level by repeating it for 12 times, rest for 10 seconds and repeat again. ![8CBB7831-04D5-4D11-AB9B-ECBAADA1019C.jpeg](https://cdn.steemitimages.com/DQmciJqiGYfW7qDvrWBmLvDX6xzLv4eptEZN4Qs8jwuHkRa/8CBB7831-04D5-4D11-AB9B-ECBAADA1019C.jpeg) #### Wednesday Day |Area of focus|Exercises|Level|Reps ----|---|---|---|--- Wednesday | Stretches|full back stretch and back of leg stretch |10s| Hold the stretches for 10s, rest 10s and repeat ”|Cardio |stationary jogging| 30s| 30s, 10s rest and repeat ”|Lower body parts|calf curls|Soft|12 reps, rest 10s and repeat On Wednesday I start with my stretches again and I do the full back stretches and the back of leg stretches. I hold the stretches for ten seconds, rest for 10seconds interval and repeat the process again. Followed by the cardiovascular exercise which is stationary jogging. I jog at a spot for 30 seconds and rest for 10 seconds interval and repeated the jogging for another 30 seconds. Then followed by the lower body part exercises. I did the soft level and here I did the calf curls for 12 repeats, rested for 10seconds and repeated it again for 12 times. ![0A945282-2DB8-41D3-AC26-6D20214F1F36.jpeg](https://cdn.steemitimages.com/DQmSqhoZ3bsfYVXVW2zJM5KJW35dQyFnSz1svCTJskC5uTZ/0A945282-2DB8-41D3-AC26-6D20214F1F36.jpeg) #### Friday Day |Area of focus|Exercises|Level|Reps ----|---|---|---|--- Wednesday | Stretches|Neck and shoulder stretches |10s| Hold the stretches for 10s, rest 10s and repeat ”|Cardio |Jumping jacks| soft| 20 reps, 10s rest and repeat ”|Lower body parts|Squats|Soft|12 reps, rest 10s and repeat On Friday I did my stretches and I did the neck and shoulder stretches for 10 seconds, rested for 10seconds and repeated the stretches. Then I proceeded to my cardiovascular exercises which is the jumping jacks. I did the soft level. I did 20 small jumps , rested for 10s and repeated the 20 small jumps again. This was followed by the lower body exercises which is the squat. I went for the soft level and I did 12 squats, rested for 10 seconds and repeated 12 squats again. ^{Make a demonstration video doing the complete routine for one of the days. You must indicate the exercises you will do, the level and the repetitions.}| ---| **Below is my video for my routine Friday.** https://youtu.be/6x8YIMXj4BE?si=hhFpJdTrDU5zTtZH I did the stretches, cardio and lower body parts exercises as I explained in the table and above. ^{Why did you choose those exercises and that level?}| ---| I chose the soft level because that’s what is feasible for me to do daily without over pushing myself. I chose the stretches cause they work on almost of my body parts that needs exercising. The cardio’s are not too strenuous and also helps to invigorate the entire body and the lower body exercises helps to strengthen the muscles of my lower body parts which is mainly my area of focus to train. As simply as they may look, I end up sweating through them and it feels good to the body. ![74C457CC-6E40-4AC9-9ABF-B02C1B2C4403.jpeg](https://cdn.steemitimages.com/DQmTYxDygCRZHiJFwGa3aQPdVMnaq2CfLTrjSYbFzViuSig/74C457CC-6E40-4AC9-9ABF-B02C1B2C4403.jpeg) ^{How do they benefit you physically?}| ---| Exercises are very beneficial to the body and their importance cannot be over emphasized. * Experientially these Exercises helps to improves my entire blood circulation and I feel it because I end up sweating. * The sweats are avenue through which waste substances leaves the body hence excercise helps to eliminate waste products from the body. * It makes the muscles stronger and relaxed or more flexible after the exercises. * Excercise helps to improve my mood. I notice that I feel lighter after exercise and it makes for Improved energy and concentration. * It makes for general health and mental well being which reduces stress and depression as endorphins are released when we exercise. * It’s beneficial to reduce excessive fats in the body thereby reducing risk of obesity and other chronic diseases. Excercises are a good part of our daily routine and We should try to be disciplined enough to stick to them for better living. I ask @dequeen, @mohammadfaisal and @blessedlife to join the learning challenge.