"SEC-S25W5: Strength Emphasis"

Hello dear fitness lovers, I warmly welcome you all to week 5 in this Steemit Engagement challenge for season 25, it is remaining just a week to the end of this season 25. What are you waiting for? Join and get the benefits. Week 4 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 5, I hope to see more and more beginners, intermediate and advanced users who will take on the programs i have listed for week 5. The programs are friendly to all three groups as they are easy to achieve.

For this week, our focus is on Strength Emphasis

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

single -leg Deadlift
Diamond Push-ups
Dumbbell Front Raises
Plank Shoulder taps

Single -Leg Deadlift

This is the type of exercise that targets muscle groups like the hamstrings, the glutes and the lower back. It is usually done with a dumbbell or a kettle bell and it is done by balancing one leg on the ground and lifting the other one while bending at the hips to lower the weight towards the ground. It helps with stability, strength, functional movement and muscle activation.

How It Is Done

Stanton one leg, then hold a dumbbells, one on each of the hands. Hinge at the hips and lower the dumbbells towards the floor while extending the other leg straight back behind to maintain your balance engage your core and let your back remain straight. Then return to the original position on standing straight and repeat until you complete the entire reps.

Diamond Push-us

This is just a variation of the conventional pushups. The pushup remains. The only difference is the position of the hands that is placed on the floor. The palms are place together underneath the chest in a diamond shape. It targets the chest, the triceps and the shoulders. This exercise promotes upper body strength, enhance muscle stability and coordination.

How It Is Done

To do this, position your hands under your chest with your palms facing downward on your Yoga mat, create a diamond with your thumbs and index fingers touching as in the picture below. Then start in a plank position making sure that your deets are together and your body on a straight line. You can modify it by allowing your knees to support your body, or using an elevated surface as in inclined pushup. Then lower your body while your elbows tends towards your sides due to how the palms are places together, then push back to the starting position and continue that way until you complete the reps. Remember to engage your core for stability.

Dumbbell Front Raises

This is the exercise program where the dumbbells are held on each of the hands, while extending the hands straight forward and down either in alternating ways or together. This is to say that you can either choose to raise both hands together straight forward or you raise one hand at a time, bring it down and raise the other. You must be in control of the dumbbells to be able to do this and that is why I recommend that you use the dumbbell that the weight is not too much for you.

This program targets the anterior deltoids which are the front muscles of the shoulders, it also engages the upper chest and the trapezius muscles. This improves muscle definition and increase muscle strength. It also enhances posture.

How It Is Done

Start by standing with your feet shoulder-width apart. Hold dumbbells in each of your hands, keep your elbows slightly bent and engage your core. Raise the dumbbells together in front to the level of your shoulders while being in control. You can choose to raise one of the dumbbells at a time, doing so in alternating ways with the other dumbbells. Make sure that your palms are facing down as you hold the dumbbells. Slowly lower them back to the original position. It is important to be in control of the dumbbells and repeat until you complete the reps.

Plank Shoulder Taps

This particular exercise targets the core muscles, engages the abdominals and obliques. It also engage shoulders, the arms and the glutes. In addition, it enhances the core stability and overall strength. This reliefs lower.
back pains, and promotes proper muscle engagement and posture.

How It Is Done

Stay in a plank position by facing downward on your yoga mat, lifting your body from the floor and supporting it with your palms and your toes while your and your butts are in a straight line. You can choose to support your body with your knees as a variation. Then your hands are places about shoulder width apart for balance. Then lift one hand off the floor and touch the shoulder at the opposite side, return it to the original position, do the same with the other hand and continue that way until you complete the entire reps. You are to keep your hips stable, being in control of your body while allowing your hand to move.

Week 5 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 Emphasis	Warm-up (High knees or lateral raises)	5 to 10 minutes
✓	single -leg Deadlift	3 sets of 8 to 10 reps per leg
✓	Diamond Push-ups	3 sets of 5 to 8 reps
✓	Dumbbell Front Raises	3 sets of 10 to 12 reps
✓	Plank Shoulder taps	3 sets of 10 taps per side
✓	cool Down	Yoga stretches for flexibility

✅ 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 videos 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

_{Sample videos}

Below is my video