Staying fit / My personal routine

Friends, on this occasion I'm going to share my essay as the last week and the last participation in Mr. @marvinvelasquez's lesson. Today is really great that I was able to spend some time here. I have also implemented some of the exercises that were shared in the past weeks and I will publish them below. I hope all of you are in good health and well and love to participate here.

Tasks to do: You will create your personal exercise routine, you will chart the days you will do your routine, with a minimum of three days a week.

Day	Exercise	Level	Repetition
Saturday (Core exercises)	Neck stretch, arm and leg stretches. The stationary trot. Squats for the entire muscle group	Hard	Jump rope 30 reps. Squats for the entire muscle group 20 reps.

I start my exercise routine with a focus on exercises that involve the muscles of the lower body. Before starting, stretching is the first step that is never skipped. The neck, arms and legs are always the main parts to stretch to reduce the risk of injury and pain. Since the habit of keeping fit is not yet fully formed, stretching is essential to keep the body from stiffening after exercise.

For my cardio workout, I chose jogging in place as a simple yet effective form of movement. This exercise is done in short intervals of 30 seconds of running in place at medium to high intensity, followed by 10 seconds of rest to give the body a break. Despite its short duration, this combination of movements is quite challenging and can improve heart rhythm. By regularly practicing this exercise pattern, your body will slowly adjust and the habit of exercising will start to form little by little.

To conclude this workout routine, I chose to finish it off with a challenging squat. As someone who is young and has good stamina, I believe my body can handle this intensity. I squatted 20 times, rested for 10 seconds, and then continued with another 20 reps.

I try to make sure that this routine stays within my body's limits and is easy to do. With a fit physique, I believe there is no reason to give up, even when fatigue or slight soreness sets in after a workout. To me, it's a way to maintain consistency and build habits that are beneficial for long-term health.

Day	Exercise	Level	Repetition
Tuesday(Core exercises)	Lower back stretch. Jumping with an imaginary rope. Dorsiflexions for lower back	Normal	Jump rope 20 reps. Back flexion for lower back 10 reps.

I plan to exercise three times a week, and today was the second session. This workout focuses on strengthening the core area of the body with some simple yet effective moves. It starts with stretches to loosen up the back and leg muscles, then continues with imaginary jump rope moves to improve agility, and concludes with special exercises for lower back flexibility. I chose this pattern to keep my body in optimal balance and ensure that fitness is always maintained without disrupting daily activities.

I started the workout with a thorough stretching of my back and legs, and then proceeded with an imaginary jump rope move for 20 times. After that, I rested for 10 seconds before repeating the next 20 reps. Next, I perform lower back flexion in regular mode for 10 reps, followed by a short 10-second pause, followed by 10 additional reps. I liked this pattern because it provided a small challenge that motivated me to keep pushing my body's capabilities a little further.

Day	Exercise	Level	Repetition
Thursday (Upper Muscle Train)	Full back and back of legs stretch. Jumping jacks. Chest and back push-ups	Hard	Jumping jacks 20 reps. Push-ups 10 reps.

On Thursday, I'll close the routine with a workout that focuses on the upper body muscles, specifically the chest and back. It started with stretches for the arms and back as a whole, continued with jumping jacks to improve circulation, and ended with push-ups to work the chest and back muscles. I chose a higher level of difficulty because this type of exercise was familiar to me and not too strenuous for me as a young man. My goal was to strengthen these areas more, while controlling my push-up technique for optimal results despite not focusing too much on weight management.

After doing a full arm and back stretch I did jumping jacks for about 20 reps, with a 10 second rest then another 20 reps as instructed, at the end of which I did chest and back push-ups with maximum difficulty, but I could do it easily because my body was healthy and there were no obstacles whatsoever, this exercise was 10 reps with a 10 second rest then continued for another 10 seconds in the same way.

Here are all my videos combined according to the following table:

Stretching	Neck stretch, arm and leg stretches
Warm-up	The stationary trot.
Lower Muscle Train	Squats for the entire muscle group (Hard level - 20 repetitions)