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Hello fitness enthusiast and the Novice, it's already week 5 of our fitness learning challenge and guess what!!! Strength any emphasis is the theme of the week, interesting . But what are the exercises to improve strength and emphasis? Our coach @ngoenyi had presented this week course with these exercise, the likes of **single leg deadlift, diamond push up, dumbbell front raise and plank shoulder tap.** I'll be executing these exercise as demanded but before then, **let's warn up.** >>**Warm up.** As usual I kickstart this week fitness routine with a warm up; I spent several minutes on high knees and jumping jack, I needed an intense warm and these two gave the results, to a point where my heart rate pump faster, at this point I knew my muscles were ready for the exercise so I took a little rest before I venture into the main program. >>**Single Leg Deadlift.** ![Screenshot_20250719-102642~2.jpg](https://cdn.steemitimages.com/DQmYTbpEfErsdM4e5qJ6XUnyA7r5PSTwFh724FXsYTtAiKj/Screenshot_20250719-102642~2.jpg|![Screenshot_20250719-102626~2.jpg](https://cdn.steemitimages.com/DQmQfYcDmb9yME5aFo6MqX1qLdxLUpXAMGKzXP1ppBxUjGR/Screenshot_20250719-102626~2.jpg) -|- Single leg deadlift is a dumbbell or no dumbbell type of lower body exercise that stretches the muscles in the lower body parts, as requested and as an advance personnel I executed 12 repetitions in three sets. To execute single leg deadlift, **below is the steps to follow.** As the coach advised, I stand on one leg with dumbbells in both hands, slowly lower the dumbbell to the floor while extend my free leg behind to secure a balance, **at this point core engage and back remains straight.** Continuously untill I achieve the requested reps. The impact here was on my lower body, to be specific it trigger the muscles in glute and hamstring along with others muscles. Single leg deadlift is important as it improves balance and stability. >>**Diamond Push up.** ![Screenshot_20250719-102526~2.jpg](https://cdn.steemitimages.com/DQmbN9iu37tejgGyah8Wrav6Z5wYDa2bvNPkC3avq9PKH5s/Screenshot_20250719-102526~2.jpg)|![Screenshot_20250719-102505~2.jpg](https://cdn.steemitimages.com/DQmXCMPxSa42ZTXgwHXu1UpSBKEDBFX3qhLtBRvG1bavCX1/Screenshot_20250719-102505~2.jpg) -|- An intense upper body exercise that strengthen and emphasize muscles in the triceps and inner chest. As requested and as an advance student I did my best to execute 8 repetition in 3 sets, damn it was really intense. **Below is the steps I took to execute the diamond push ups.** I spread my yoga mat and attain a plank position, my hands under my chest to form a diamond shape using my fingers, at this point my body remains on a straight line, slowly lower my body while my elbows lies towards my side, I push up to the starting position and keep repeating the process untill I achieve the requested reps and sets. This exercise Impacts mostly the upper body, the triceps and the inner chest. As intense as it is, it boosts the chest and triceps rapidly, the shoulder suffers the pains due to how the palm are place together when performing it. >>**Dumbbell Front Raise.** ![Screenshot_20250719-102815~2.jpg](https://cdn.steemitimages.com/DQmb2QDDGVqsM1aiD9AXygkAFKkrwQ2B9NTbFqPRYpcuuKk/Screenshot_20250719-102815~2.jpg)| | - | |^{**Dumbbell front raise.**}| Another exercise that donate strength and emphasis the upper body, dumbbell front raise trigger the front muscles of the shoulder, according to the coach it also engage the upper chest. As an advance student I execute **12 reps in 3 sets** just as requested, **below are the steps I took to perform the exercise.** I maintain a standing position feet shoulders width apart, dumbbell held in both hands while elbow a little bent, at this point I raise the dumbbell in both hands slidely above my shoulder level and lower it down to my thigh. **Continuously until I achieve the required reps and sets.** This exercise Impacts the upper body especially the front muscles in the shoulder, it also firm the overall arms which is why the whole pains is felt in the arms region. >>**Plank Shoulder Tap.** ![Screenshot_20250719-102724~3.jpg](https://cdn.steemitimages.com/DQmQKCVzFz6dmBM2RQ38Em5fykybKW45Bk6S932qGpVidDV/Screenshot_20250719-102724~3.jpg)| | - | |^{**Plank Shoulder tap **}| Plank Shoulder Tap is a core exercise that engage the muscles in the abdominal region, shoulder and the overall body. I tried my best to execute this exercise in an advance level, 10 reps per side in 3 sets as requested. To perform this exercise I attain a plank position on a yoga mat, legs shoulder width apart while palms under my shoulder and core engage, at this point my upper back and butt remain straight, slowly lift up right hand and touch my left shoulder then return to the starting position, the same with the left hand, continuously until I achieve the required reps and sets. Plank Shoulder tap impact almost the overall body muscles, from shoulder to core and abdominal muscles including the oblique. When executing the exercise the shoulder suffers most of the pains because it carried the body weight. >>**Cool Down - Stretch.** After the intense workout session, I concluded with a cool down stretches, I stretch the major muscles in my body, from chest to shoulder, oblique to waist and lower body as well. Cooling down is necessary when it comes to exercise, we use this period to relax and catch out breath but while doing so we stretch, this blend the exercise and stop us from unnecessary injuries. ![IMG-20250719-WA0009~2.jpg](https://cdn.steemitimages.com/DQmP5U9SvdFu2kPeXvqvVQ7tF1Z2RuZa44BVARybqeCFBcf/IMG-20250719-WA0009~2.jpg)| | - | |^{**My sweat face.**}| Sweat started to drop out like water due to the heat from inside my body, at this point I brought my phone and took a picture. I wasn't surprised with the sweat, it always happens and it's normal. https://youtu.be/b4CRuTuCrWQ?si=ZH2PI3dkqDGSWGI0| | - | |^{**My Video Representation.**}|

>>**My Overall Feelings After The Exercise.** I don't like upper body exercise, I love it because it strengthen the upper body muscles and sculpt it, this week friend exercise might be intense but trust me they're also friendly especially if you incorporate them daily. The single leg deadlift was important because at a point I needed to strengthen my hamstring to avoid injuries, the diamond Pushups, dumbbell front raise and plank shoulder tap made the session more interesting as the strengthen my upper body muscles and others muscles inclusively. **In conclusion,** this week exercise helps me build upper body and core muscles, all thanks to our able coach for selecting these exercise wisely, **I've successfully executed this week program guys, I'll see y'all in the next class.** I place my humble invitation to @nsijoro @okere-blessing and @mesola.| |- [ABOUT ME](https://steemit.com/hive-172186/@kidi40/achievement-1-verification-through-introduction-by-kidi40). `Picture and screenshots are all mine.`| -| ![3YjRMKgsieLsXiWgm2BURfogkWe5CerTXVyUc6H4gicdRPzcioXqqWZ6zKqSDCwXiKTQWQGdjgGXKzzdF1ttmYf1jTZkhWTKWVqBtuXHqD...WsNBZarhC6HxWQtqXVZ2o9Q1PAygkopGcVp7pzGrxaxAXg1HS6dbb5hym1QVkgG95wHBT79Jaobz8zo6rWGx3M2yqrzXMw3vf3giHUphqptdSHznYaLN5xZeso.gif](https://cdn.steemitimages.com/DQmcucyjpmi9QiAix5hCtEPaNNwj37c4H3NN2skb5xZ3XFo/3YjRMKgsieLsXiWgm2BURfogkWe5CerTXVyUc6H4gicdRPzcioXqqWZ6zKqSDCwXiKTQWQGdjgGXKzzdF1ttmYf1jTZkhWTKWVqBtuXHqD...WsNBZarhC6HxWQtqXVZ2o9Q1PAygkopGcVp7pzGrxaxAXg1HS6dbb5hym1QVkgG95wHBT79Jaobz8zo6rWGx3M2yqrzXMw3vf3giHUphqptdSHznYaLN5xZeso.gif)

*Best regards KIDI40*

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