Steemit Challenge Application for Season 28: Tabata workout session

Dear Steemit team,

In response to the announcement here where users are invited to come up with exciting and new challenge idea, I hereby present my workout idea for six weeks using the tabata plan as invented by Dr Izumi Tabata, a Japanese workout scientist in the year 1996. During his study, he discovered that doing 20 seconds of intense exercise followed by 10 seconds rest for 8 rounds which will total 4 minutes will improve both aerobics and anaerobic fitness significantly. This he published in his book titled medicine and science of sports and fitness in 1996. It was later known as Tabata protocol because of the 20:10 protocol and has gained much attention till now and regularly incorporated into workout sessions by almost all gym classes.

Bringing it on as part of Steemit challenge will add to the beauty of our challenge and will attract a lot of users to be more intentional about their health. It is going to be very simple and one doesn't need to show his or her face in doing this. Just showing your timer, recording it and uploading it as a video is ok to prove that you really did it.

My Steemit Account stats

Having been on Steemit for 5 years and counting, my stats are as follows

• From the above screenshot, my steempower is 6,571

• My reputation is 80.442

• My voting CSI is13.8 without self vote and to different users.

• I am from Nigeria and I can understand English very well. Hence, with the help of a translator, I can be able to understand other languages.

• My discord and telegram channels are below

Discord	ngoenyi5910
Telegraph	t.me/Nneya12

My Profile as a fitness Instructor

I am @ngoenyi here on Steemit. For the past 3 years and counting, I have been on my fitness journey and I have been a fitness instructor for the past one year and counting. I am also a member of The Association of Fitness, health wellness Instructors of Akwaibom State here in Nigeria which has exposed me to various programs and fitness events, helping me to gain more experience in fitness as an instructor.

I have been featured in a lot of fitness programs in as an instructor. Some of the fitness events I have been invited to train others this year included Better body quest 3.0, Independence fitness festival 5.0 and It Fitness fiesta 1.0. the pictures are below

Below, I have presented a six week program that if followed, will greatly improve ones aerobic and anaerobic fitness significantly.

Week 1 Focus - Tabata Cardio

Programs	Duration (on) And rest (off)	Reps or Rounds
Jumping jacks	20 seconds and 10 seconds rest	twice
Burpees	20 seconds and 10 seconds rest	twice
High knees	20 seconds and 10 seconds rest	twice
Jumping jacks	20 seconds and 10 seconds rest	twice

Week 2 Focus- Tabata Strength

Programs	Duration (on) and rest (off)	Rounds or Reps
Pushups	20 seconds and 10 seconds rest	twice
Tricep dips	20 seconds on and 10 seconds off	twice
Deadlift	20 seconds on and 10 seconds off	twice
Pushups	20 seconds and 10 seconds rest	twice

Week 3 Focus- Tabata Core

Programs	Duration (on) and rest (off)	Rounds or Reps
Plank Holds	20 seconds on and 10 seconds off	twice
Boot pose	20 seconds on and 10 seconds off	twice
Scissors	20 seconds on and 10 seconds off	twice
Plank Holds	20 seconds on and 10 seconds off	twice

Week 4 Focus- Tabata Upper Body

Programs	Duration (on) and rest (off)	Rounds or Reps
Lateral Raise	20 seconds on and 10 seconds off	twice
Shoulder press	20 seconds on and 10 seconds off	twice
Bicep Curl	20 seconds on and 10 seconds off	twice
Lateral Raise	20 seconds on and 10 seconds off	twice

Week 5 Focus- Tabata Lower Body

Programs	Duration (on) and rest (off)	Rounds or Reps
Squat	20 seconds on and 10 seconds off	twice
Leg Press	20 seconds on and 10 seconds off	twice
Side Lunge	20 seconds on and 10 seconds off	twice
Squat	20 seconds on and 10 seconds off	twice

Week 6 Focus- Tabata Full Body

Programs	Duration (on) and rest (off)	Rounds or Reps
Dance moves (4 different moves)	20 seconds on and 10 seconds off in each of the 4 moves	4 dance Tabata fun moves

Tasks

✓ Participants are to carry out the scheduled Tabata programs for each week using any Tabata music they can be able to source from either u-tube or any other app just like the one I had included the link below. While the tabata music is playing, you are to start your program and rest when it says you should stop. Listen very well to the music, start when it says you should start and stop when it says you should stop. Then record your timer before and after your program and a few highlights of you carrying out the programs. You can choose to show your face or not. The video can be less than a minute or more you must allow the tabata music to be recorded in your video, don't try to add any other music.