"SEC-s20w3: Fitness Training 👉 quest for stronger legs"

what you are required to do

👉 Carry out warmups (video is not necessary)

👉 Carry out cardio programs. You may choose from the week #1 programs. Increase in your repetitions or minutes compared to the ones you did in the past and let us know what you did and how many times. (Video is not necessary)

👉 Include 2 or 3 abdominal programs as seen in the week #2 and try to increase in repetitions or minutes compared to what you did the last week. (Video is not necessary)

👉 Carry out the leg exercises or programs listed above following the repetitions below (video is necessary as it is a new program)

Do 8 repetitions of each of the programs.
Rest for a minute.
Repeat another set of 8 repetitions.
Repeat this 2 to 3 times a week.

👉 Carry out stretches to conclude each of your exercise day. (Video is not necessary)

Just create a publication, explaining what you did, how you did it and the results. That is to say that you are to tell us if the programs are difficult or not, if you are able to complete the assigned programs for the week or not.

Remember to remain hydrated and maintain healthy diet.

👉Tell us your overall feelings and ask your questions concerning the programs.

Guidelines

👉 Entry must be free of AI

👉 Entry must be free of plagiarism

👉 Use your own pictures to represent your actions. Include videos for a better assessment (video is optional but we recommend it if possible). First, upload your videos on YouTube and copy the link to your writing page on Steemit.

👉Be sincere and original

👉 Exercise at least 3 days in a week and report your activities according to the days.

👉 Everyone is welcomed to join this challenge

👉Use the following tags among others: #steemfitness-s20w3 (this is the main tag that we will use in tracking your entry. It is compulsory), #steemexclusive, #your country (eg. #nigeria)

👉The title must be: "SEC-s20w3: Fitness Training 👉 quest for stronger legs"

👉Post your entry in any community of your choice

👉This contest starts Monday, September 23, 2024, at 00:00 UTC and ends on Sunday, September 29, 2024, at 23:59 UTC."

How to plan for that exercise program for maximum benefits

To plan your exercise is by far easier than planning a meal planner as there is no shopping and no budget involved. Hallelujah!

When creating an exercise planner you have to keep the following in mind;
• Involve your family
• Figure out what activities you enjoy most
• Have fun!
• Take your current fitness level in consideration
• Do time management
• Develop a plan to gradually increase your activity levels. For example you might plan to walk for 30 minutes three times a week. After a week or two you can increase it to 45 minutes four times a week
• Build variety in your program
• Use the F.I.T.T principle at all times, frequency, intensity, type and time
• Allow time for recovery
• Measure your progress
•. Always remain hydrated
•. Stick to a healthy diet and do not eat late night food

Best wishes!

Cc:
@genomil