_{**Assalamu Alaikum.
Hello everyone,
I am @sojib1996**} _{**From #Bangladesh**} | |-|

I am thrilled to participate in the 5 week of the "Steemit Challenge Season 25 | ["SEC-S25W6: Full Body Circuit"](https://steemit.com/steemfit-stayfit/@ngoenyi/sec-s25w6-full-body-circuit). This beautiful competition was edited by @ngoengyi ma'am, so I thank her a lot for it. ![1000050728.jpg](https://cdn.steemitimages.com/DQmSMAjwRXCH6cnBADskR1nnsDjS5vQtJ1gsps8fZ9Vxwvo/1000050728.jpg) Thumbnail Image of The Day *Today I will participate in a beautiful competition given by ma'am. I am very happy to participate in the 6 competitions given by ma'am because exercise keeps our health healthy. It not only improves our health but also increases our body's immunity and plays a very good role in daily life. I have completed the exercises given by ma'am, and I am describing them below.* 🟦Warm-up *Before doing any work, we first have to prepare accordingly. The preparation for exercise before starting the exercise is to warm up. Doing this makes our body dynamic, as well as helps the body's organs and joints move.* - Today I am doing the warm-up exercise with dance like a ma'am. Although I cannot dance, I tried to do it that way. Doing this makes my body dynamic and increases my heart rate, so I start sweating. Warm-up |5 minutes -|- 🟨 Dumbbell chest (bench) Flys *Dumbbells are needed to do this exercise. I had this iron dumbbell at home, each weighing about 5 kg.* *Doing this exercise has a greater impact on the chest. As a result, the chest muscles become stronger and the chest expands.* ![1000050699.jpg](https://cdn.steemitimages.com/DQmPWjX7GR7rYDpnSBgwYkp4Hc4DwBFRZag5utmcQSnnPr4/1000050699.jpg) - To do this, first lie down a little higher than the floor, place your feet on the floor, hold the dumbbells in your hands and keep them facing your face, bend your elbows a little and push your hands in both directions like bird wings. This will put some tension on your chest and arms, then bring them back up and keep the two dumbbells together, and repeat this exercise. >While doing this exercise, I bend my elbows and when I do it like a fly, I feel tension in the area between my chest and the wings of my hands, and when I lift the two dumbbells, I feel a stretch in my chest. Thus, when I did the 3rd set, I felt that I could no longer do my hands like a fly, and it was quite difficult to lift them. Dumbbell chest (bench) Flys|3 sets of 12 reps -|- 🟩 Dumbbell Thrusters *To do this exercise, you have to stand straight with dumbbells in your hands. It strengthens your hips, shoulders, and legs. Lowering the dumbbells puts more pressure on your shoulders, which is why it is known as a shoulder exercise.* ![1000050704.jpg](https://cdn.steemitimages.com/DQmQaG81q7JhpUfjKoX4MzUkVkqKrPe4zYpab7KUgQHstb8/1000050704.jpg) - First, you have to stand straight so that your hips and shoulders are in line, then take 2 dumbbells in both hands and keep them in line with your shoulders. Place the 2 dumbbells in your palms and keep the dumbbells facing forward and backward, then push them up and then lower them down to your shoulders. >This exercise didn't cause any problems at first, but during the second set, my shoulders started to hurt. It felt like my shoulders were being held and hurt. During the third set, my shoulders felt numb. I couldn't tell if my shoulders were with me or not. Dumbbell Thrusters|3 sets of 10 reps -|- 🟥Step-Ups *This exercise is similar to a squat exercise, as it works on the core, hips, and legs, which increases muscle strength.* - First, you have to do the exercise on a high surface or a bench. I did it on a small bench and put a mat underneath to make it firm. Then, I have to place one leg on top and the other leg down, touching the ground with my toes, and keep my hips tight. Then, I have to lift with all my body weight on my upper leg, and while coming down, I have to touch the ground with my toes, so that all the balance of the body remains on my feet. ![1000050708.jpg](https://cdn.steemitimages.com/DQmWhFH1skdHLdcxyUKfFHoUnVeTBBdR2L9BLixCNqVSUh6/1000050708.jpg) >This was very difficult for me because I could not keep my body balance, so I did not use dumbbells, but at first, I was able to do it well. When I did the next set, my body was completely balanced on my upper leg, which put a lot of pressure on my feet, making it difficult to do the exercise. I had to fall many times because I could not keep my balance. Step-Ups|3 sets of 8 reps -|- 🟦 Bicycle Crunches *This exercise targets all major muscle groups, strengthens the muscles and helps in building muscle. This exercise is very effective for the stomach. It has helped me a lot since I have fat on my stomach.* ![1000050716.jpg](https://cdn.steemitimages.com/DQmVzeCiSvfQFMifW2xcrpEPJtk7RDRULZPYsVqjyWtBC4q/1000050716.jpg) - First, I add a mat to my floor and lie down face up, then I keep my legs at a 90-degree angle and keep my 2 hands under my head and raise them a little so that they do not touch the ground. Then I touch the elbow of my right hand to the ankle and keep the other leg straight. Then I touch the elbow of my left hand to the knee of my right leg and repeat this. >The exercise was very difficult for me, since I have a lot of fat on my stomach, which takes a lot of pressure on my stomach to touch the elbow to the knee. After doing 20 like this, I had a lot of difficulty doing the remaining 10, and I completed this set. During the 2nd set, it was more difficult, but I could not do it anymore because I felt a lot of pressure in my stomach, and it was biting in my stomach. I couldn't breathe properly, and it was difficult to do the exercise. Bicycle Crunches|3 sets of 15 reps per side -|- 🟧Cool down *This exercise relaxes the body. If there is pain anywhere in the body, it relaxes it. Just as you start with arm-ups at the beginning of the exercise, you also have to finish with a cool-down exercise at the end of the exercise.* ![1000050720.jpg](https://cdn.steemitimages.com/DQmWraXQdgsUsiootEHGYigp9yhWifW2QgwXYaWRebW2i3y/1000050720.jpg) - I lie down on the mat and relax and breathe. This relaxes me a lot; everything in my body has become active due to the exercise, and sweat is pouring from my body. This exercise plays a big role in relaxing the body, and it also relaxes me. ![1000050735.jpg](https://cdn.steemitimages.com/DQmYbrTrMZtde5gkrdJqN5c6AG3kvN6T5wQf58G11hDjozZ/1000050735.jpg) *I am tired after completing the exercise, and some of my body's energy has run out. I am very tired. I have shared a picture of my fatigue below, where I feel tired and sweat is pouring from my body.*

My YouTube Video Link https://youtu.be/X82aUHkYOpc?si=6KUehOpN2s3BXmxH *I would like to invite my friends @kouba01 @mahadisalim and @shahid76 to take part in the contest.* ### Best Regards, @sojib1996