"SEC-S25W4: Core And Cardio"

Hello dear fitness lovers, I warmly welcome you all to week 4 in this Steemit Engagement challenge for season 25. Week 3 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 4, I hope to see more and more beginners, intermediate and advanced users who will take on the programs i have listed for week 4. The programs are friendly to all three groups as they are easy to achieve.

For this week, our focus is on Core And Cardio

Below are the programs selected for this week which helps in strengthen the core and cardio, they are as listed below

Bodyweight jump squat
Dumbbell chest press
Russian Twist
Burpees

Bodyweight Jump Squat

As the name implies, it is an exercise that combines jump with squats. It is a dynamic and explosive exercise that helps to improve lower body power and strength. Due to the intensity of the jump and squat at the same time, it makes it an effective exercise for the overall fitness and athletic performance.

How It Is Performed

1. Stand straight with your feet shoulder-width apart, then extend your arms in front of you for balance

2. You can either begin with a jump or a squat. To begin with a squat, lower your body into a squat position, push your hips back and bend your knees. Your chest should be up, your thighs should be parallel to the floor and keep your core engaged during the motion so as to maintain a good form and stability. Then jump up from there, and land explosively, lol 😂! Note that you have to be in control of your body to avoid injuries. From there, squat again and continue this way until you complete the reps.

To start with a jump, lift your body from the floor, remember that already, you are standing straight. Then jump in that manner, pushing yourself up as much as you can, but be in control of your body so that you can land and immediately squat without delay. Keep repeating the process until you complete the reps.

Tips

Try to land softly, bending your knees slightly to be able to absorb the impact. Go back swiftly to squat position and continue that way until you are done.

Dumbbell Chest Press

This is a strength training that targets the chest muscles, especially the pectoralis major and also engage the shoulders and triceps. It helps to build upper body strength, to improve muscle definition and to enhance the overall athletic performance. It's benefits include the development of the chest, helps with greater range of motion.

Because of the greater range of motion occasioned by the dumbbells unlike the barbell, each arm works independently and this improves stability in strength and enhanced functional fitness of the arm muscles. Additionally, the risk of injury is reduced because a more natural position of the wrist is maintained

How It Is Performed

Look for a bench or yoga mat and lie on your back to face upwards with your dumbbells on each of your hands. Your arms should be extended above your chest

Ensure that your palms are facing upwards such that your elbow is directly beneath the wrists. Please have a firm hold on the dumbbells and be in control.

Next, lower the dumbbells slowly until they reach your chest level, your elbow at a 45 degree angle to your torso.

Press the dumbbells back up to the original position while maintaining a controlled movement and a natural wrist position throughout. Repeat until all reps are complete

Tip: Breath in while lowering the dumbbells and breath out while pressing them up.

Russian Twist

This is a pure core exercise program that is popular. It targets the core muscles especially the abdominal and oblique muscles. It also engages the shoulders and hips. It is done by seating on the yoga mat or floor, then lean back lightly so that your chest and back form V-shape along with your tights. Lift your feet a little above the floor for advanced fitness lovers or allow them to rest on the floor for beginners.

Slowly twist your torso from that position to the left or right, using either a dumbbell or without it. A dumbbell adds more resistance. Then turn your upper body or twist your torso to the other side depending on the side you turned first either to the right or left. This is where the twist lies, if you are with a dumbbell as an added resistance, keep turning it from one side to the other until all the reps are complete. Without dumbbell, just keep turning your arms from one side to the other using your bodyweight. The video will explain more.

This program helps to strengthen the core, improves your balance and coordination.

Burpees

This is an intensive full body exercise program that works almost the whole muscles in the body. It is widely used during strength and fitness routines and it is a combination of 4 different programs in one but for modification, it can be a combination of just 3 programs.

A full burpee includes the squats, the jumps, the planks and the pushups while the 3 combination includes the squats, the jumps, the plank and that's all.

These programs works various muscles simultaneously and that is why it is a great choice for cardiovascular conditioning and building muscular endurance and strength.

How It Is Performed

Begin by standing with your feet shoulder-width apart.

Then bend your knees to lower your body into squat position, place your hands on the floor, then jump your both feet back so that you stay on a plank position, thus engaging the core and the arms.

At this position, it is optional to push up. Pushing up here is for the advanced while the beginners can just stop at this plank.

From the plank position, jump your feet forward and close to your arms to get back to the squat position

And finally, jump up into the air, stretching your arms over your head before landing back to squat position. Continue to repeat all the programs until the entire reps are complete.

You can also choose to start from jumping up to the air with your arms stretched over your head, then land to squat position, then jump your feet backwards to form a plank, either push up as an advanced student and back to plank or just that plank position and jump your feet forward to squat position and jump to the air. Keep repeating until you complete the whole reps.

Remember to program your mind before doig this program because it is physically demanding but it is beneficial as it enhances the overall fitness levels.

Week 4 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
Core and Cardio	warm-up (Matching in place or side steps)	5 to 10 minutes
✓	Bodyweight squat jump	3 sets of 6 to 8 reps
✓	Dumbbell chest press	3 sets of 10 to 12 reps on a bench or floor
✓	Russian Twists	2 sets of 10 reps per side
✓	Burpees	3 sets of 5 to 8 reps (Modify as necessary)
.✓	Cool Down	Stretches and relaxation exercises

✅ 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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