Hello to the wonderful SteemFit community & all health enthusiasts on Steemit! I am very excited to be back for Week 3 of the Progressive Action Fitness Challenge. After receiving the valuable feedback in Week 1 & Week 2 about maintaining a consistent progression. I have returned with the renewed focus & determination. This week, I have also continue with the jumping jacks that an exercise I have grown to enjoy for its full-body engagement & cardiovascular benefits.

Having established a solid foundation in the previous weeks, Week 3 presented an opportunity to apply what I learned about the steady sustainable progress. I had committed to the consistent +5 repetition increase each day demonstrating that I was not only to received the feedback but actively incorporated it into my training approach. This journey has taught me that the fitness is not just about the pushing limits but it is about the building sustainable habits that promote long-term health & wellbeing.

Before Starting Session

Weekly Schedule & Consistent Progression!

For this Week 3 my selected days was the Tuesday (January 28), Thursday (January 30) & the Saturday (February 1) as my workout days. This schedule is provided balanced spacing between sessions & allowing for the adequate recovery while maintaining momentum throughout the week.

This is represents a total increase of 15 repetitions from the beginning to the end of this week & achieved through consistent manageable increments. The progression felt the challenging yet achievable & my body was responded positively to this structured approach.

As my body continues to adapt to this regular exercise. My vital signs remained within healthy ranges. Here is the detailed record of my heart rate & the respiration measurements before & after each session:

• My resting heart rate was remained stable between 70-72 bpm that indicating good cardiovascular health & the recovery between sessions.

• The post-exercise heart rate was showed a gradual increase (110→118 bpm) as the repetitions increased which is a normal physiological response to the greater workload.

• Respiration rates increased appropriately during exercise & remained controlled demonstrating improved breathing efficiency that compared to earlier weeks.

• Recovery times after the each session were noticeably quicker that suggesting enhanced cardiovascular adaptation.

From Beginning the week with the 75 repetitions felt like a natural progression from my Week 2 performance. My form felt solid with proper arm coordination & leg movements. Breathing remained steady throughout and I was completed the set feeling energized rather than exhausted. This session was confirmed that the consistent +5 increment strategy was both challenging & sustainable.

The increase to 80 jumping jacks required focused determination particularly during the final 15 repetitions. I was maintained my rhythm & pace concentrating on proper form even as fatigue began to set in. The satisfaction of completing this session was reinforced the importance of incremental progress – what seemed difficult in the previous weeks & now felt achievable through consistent effort.

Yesterday's session of the 85 jumping jacks was represented a new personal milestone in this fitness challenge. While the final 20 repetitions demanded significant mental & physical efforts. I was maintained the proper form throughout. The disciplined approach of adding just 5 repetitions in each day made this peak performance feel earned rather than the overwhelming. Completing the 85 jumping jacks was marked tangible progress & demonstrated the effectiveness of consistent measured increases.

The feedback that I was received in the Week 2 about maintaining the consistent increments was very invaluable. This week I was consciously applied this lesson by:

• Choosing a sustainable increment (+5) & sticking to it throughout the week.

• Focusing on form over speed that ensuring quality in every repetition.

• Listening to my body while still pushing within the reasonable limits.

• Tracking progress systematically through the both repetitions & vital signs.

This approach transformed my perspective on the fitness progression – It is not about dramatic jumps but about the steady consistent improvement that the body can adapt to and benefit from.

Looking back over the three weeks I can see the clear progress are given below:

• Week 1: Established baseline & learned the importance of consistency

• Week 2: Learned about maintaining uniform increments through the feedback.

• Week 3: Applied this learning with the perfect consistency of (75→80→85 reps).

This journey has shown me that the fitness challenges are as much about the learning & adapting as they are about physical performance.

Week 3 of the Progressive Action Fitness Challenge has been both rewarding & very educational. By applying the feedback from Week 2 & maintaining a consistent +5 increment. I have not only the improved my physical performance but also deepened my understanding of the sustainable fitness practices.

I extend my sincere gratitude to @ngoenyi & @marvinvelasquez for organizing this fitness challenge & providing constructive feedback that has genuinely enhanced my fitness journey. The structure & community support have made this experience truly valuable.