SEC-S29W2: My Progressive Action (Jumping Jacks)
Introduction: Embracing Cardio with Jumping Jacks!
Hello to amazing SteemFit community & all fitness lovers on Steemit. It brings me great excitement to participate in the SEC-S29W2 Progressive Action Fitness Challenge. This week I decided to focus on a full-body cardio exercise that boosts to heart health, burns calories & also improves coordination—Jumping Jacks.
Having established the good rhythm in Week 1. I was continued with this dynamic exercise and aiming to increase my repetitions progressively over three workout days. The clear structure of this challenge with its focus on recording, tracking & consistency has kept me motivated & accountable. In this post I will walk you through my week, share my progress & reflect on what this challenge has taught me about the discipline and improvement.
My Weekly Schedule & Repetition Progress!
I have chose these three days in this week. The days are Tuesday, Thursday & Saturday as my workout days. This gave me a balanced routine with enough recovery time between sessions while maintaining steady momentum.
Here is how my repetitions progressed:
Day 1 (Tuesday): 55 Jumping Jacks
Day 2 (Thursday): 60 Jumping Jacks
Day 3 (Saturday): 70 Jumping Jacks
It is the total increase numbers of 15 repetitions from the start to end in this week. The gradual rise felt challenging but achievable & my body responded well thanks to the foundation was built in Week 1.
Day-by-Day Breakdown
Day 1 – Tuesday (55 Reps)!
I was started this week strong with 55 jumping jacks. My breathing was steady, my form felt coordinated & I have also maintained a consistent pace. Since I have been doing this exercise regularly then my heart rate stayed controlled & I have finished feeling energized rather than exhausted.
Day 2 – Thursday (60 Reps)!
Adding 5 more reps to required a bit more focus & stamina. I felt my heart was pumping stronger midway but my breathing remained under control. The rhythm felt natural & completing the 60 reps gave me a great sense of accomplishment proof that consistency to brings progress.
Day 3 – Saturday (70 Reps)!
Today was the peak—70 jumping jacks. This was the most challenging session especially in the final 15 reps. My legs & shoulders worked harder but I really enjoyed & kept my form intact & pushed through. Finishing strong at 70 reps gave me the real satisfaction & showed clear improvement from Tuesday.
Vital Signs & Physical Response
Since my body has adapted to this routine then my vital signs stayed consistent & within normal levels. I have mentioned below is a breakdown of my pre workout & post workout measurements for all three days:
| Day | Heart Rate (Before) | Heart Rate (After) | Respiration (Before) | Respiration (After) |
|---|---|---|---|---|
| Tuesday | 72 bpm | 108 bpm | 14 breaths/min | 22 breaths/min |
| Thursday | 70 bpm | 112 bpm | 15 breaths/min | 24 breaths/min |
| Tuesday | 71 bpm | 115 bpm | 14 breaths/min | 26 breaths/min |
My Observations!
Heart rate was increased appropriately during the exercise then returning to the normal within a few minutes of cooldown.
Respiration rate rose as expected but its remained steady & controlled.
No dizziness or excessive fatigue proof of good cardio adaptation.
Video Documentation!
I recorded each session to show my form, pace, and progress:
Day 1 Video (55 reps)
Day 2 Video (60 reps)
Day 3 Video (70 reps)
These all videos are clearly show the increase in repetitions & consistent form throughout the week.
Why I Chose Jumping Jacks
I selected jumping jacks because:
It is a full body workout that engages to the legs, arms, cores & cardiovascular system.
No equipment is needed can be done anywhere.
It is improves coordination, stamina & heart health.
Perfect for progressive challenge easy to track the reps & increase gradually.
What I Learned & Benefits Noticed!
Consistency is key: Showing up on all three days built momentum.
Progress feels rewarding: Adding even 5–10 more reps each time gave a sense of achievement.
Cardio endurance improved: I recovered faster after each session.
Mental boost: Regular exercise lifted my mood and energy throughout the week.
Conclusion
This weeks Progressive Action Challenge was both enjoyable and rewarding. Increasing my jumping jacks from 55 to 70 reps showed me this small consistent efforts lead to the real progress. I am very grateful to the SteemFit team for organizing this such a motivating challenge to the community for the ongoing support.
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Welcome @sahzh! We are glad that you joined this challenge with much energy.
You have done everything in the right way except that the number chosen for your reps is not consistent. For instance, you increased by 5 reps on the second day and then increased by 10 on the 3rd day. While we appreciate the fact that you did more, but for the purpose of this challenge, we will like you to stick to a particular number of progress. It could be 5 or 10 and then maintain it as you progress. Hope you get the point? In day 3, you ought to have increased by 5 to make it 65 and not 70
Hope to see your entry in the coming week
Thank you for the clarification & encouragement. I have learned from this & will ensure my next entry follows a consistent progression. I am very excited to continue with the challenge & apply your guidance in the coming week. This exercise is just like go to 1st floor with stairs!
Exactly 💯 what it is! Let's go then!
Yup! Due to my daily stretching exercise it is very easy for me and I am very excited for next week.