SEC-S29W1: My Progressive Action (Squats)
I was happy to discover that fitness is a key component of Steemit's season 29 challenge, and I'm excited to be focusing on my physical well-being. It's clear that maintaining a healthy lifestyle is essential for staying energized and inspired to produce engaging content on steemit.
This week, we've been presented with a variety of exercises to explore, and I've decided to tackle squats as my chosen activity, it's a great way to build strength and boost energy levels. I've watched the recommended videos, learned the proper techniques, and created a 3-day workout schedule as required, which I'll be sharing below...
| Monday | Day 1 | 20 Reps |
|---|---|---|
| Wednesday | Day 2 | 25 Reps |
| Friday | Day 3 | 30 Reps |
I've been consistently exercising with StayFit alongside my coach for over a year now, and Mondays, Wednesdays, and Fridays have become my designated fitness days. To ensure optimal performance, I've adopted a routine where I skip a day between workouts, allowing my muscles to recover and replenish their strength for the next session.
Day 1 (Monday) |
|---|
On Monday, i did 20 repetition of squat in the evening at home due to busy schedule at work. And here's how i executed the program....
- I stood with my feet shoulder-width apart, toes pointing forward.
- I stretch my arms straight out in front of me at shoulder height.
- Engaged my core and keep your back straight.
- I slowly lower my body down into a squat, keeping my weight in my heels.
- I tried to lower until my thighs are parallel to the ground.
- I pushed through my heels to return to standing.
Squatting and returning back to standing position is 1 repetition, so i did a total of 20 repetition on Monday evening.
How i felt
To be honest, it was tiring the first day because of the work i did at the site before coming back, but that fatigue didn't stop me from completing my program for the day. As i was executing the program andseeing some sweats drop down from my chin, i was happy, knowing fully well that I've done something for my physical health that Monday.
| Heart rate before exercise | 63 per minute |
|---|---|
| Heart rate after exercise | 68 per minute |
Below is my demonstration video.....
Day 2 (Wednesday) |
|---|
On Wednesday, i also executed my program from home due to work. I added 5 more repetition to the 20 repetition of the first day, making it 25 repetition. I followed the exact Steps by steps guide, but i think on Wednesday i went a bit lower compared to Monday, that's because i want to see the effect of this exercise.
I almost skipped this day because of how tired i was, but after taking a shower and putting on my usual workout outfit, i was energised to execute the program and i did.
How i felt
My legs, things and arms were burning 🥵, i was like "hmmmmm, will i be able to add the 5 repetition as planned"? I get rid of that taught immediately and keep on pushing. **During the exercise, i was really tired, in addition to work stress at the site, but after completing the exercise, i felt relieved and happy.
| Heart rate before exercise | 65 per minute |
|---|---|
| Heart rate after exercise | 70 per minute |
Below is my demonstration video.....
Day 3 (Friday) |
|---|
If there's one thing I should've given up on, it was probably pushing myself to do anything productive that Friday evening after a stressful day at the construction site 😓. I was beat, physically and mentally drained from working on that multi-story building.
I didn't mine the stress, I wore my workout outfit, programmed my mind and positioned my myself in front of our coconut tree and started squatting. I added another 5 repetition to make it 30 repetition in total.
How i felt
If you can zoom in that video, you'll see how my hands are shaking a bit, sweat were dropping down from my head, my thigh even my anus😂. I was like "God, if i can complete 30 repetition of this squatting and i don't fall, I'll praise you"😅. It wasn't easy my people, my head was banging seriously. Truth be told, I'm really happy I've completed the 30 repetition which was my target.
| Heart rate before exercise | 67 per minute |
|---|---|
| Heart rate after exercise | 72 per minute |
Below is my demonstration video.....
Exercise is a cornerstone of overall well-being, and I'm grateful that the Steemit challenge has provided me with a timely reminder to prioritize my health💪. As I wrap up week 1, I'm excited to push forward into week 2 and continue this momentum, focusing on nourishing my body and mind. Thanks to the coaches, the steemit team and community for creating this initiative. I'm looking forward to the journey ahead and the growth that comes with it 😊.
I'd like to invite @whizzbro4eva @emishael60 and @okere-blessing to participate in this challenge.
https://x.com/daniukoh/status/2012626129362858071?t=ZllUrfUkY7MRHEodCeQV9g&s=19
¡Hi friend!
#play
Video reviewed by speem videos watcher @luisito01
Hi, @alli001
It's a pleasure to see that you've accepted our challenge, welcome! Here is our evaluation of your participation:
The effort you put into achieving your squat goals is evident. I think it's a good idea to make small, incremental progress, five at a time, so you can see the difference compared to when you started. You get far one step at a time.
We'll see you next week!