My Fitness Daily Routine || 22-11-24 || Upper Body Exercise🏋🏾♂️💪🏾
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Hello fellow fitness enthusiasts! I hope you've been staying on top of your physical health with consistent exercise. After a brief break from sharing my daily fitness routine, I'm thrilled to be back and sharing highlights from today's training session, expertly guided by my coach, @ngoenyi. This week, our focus has shifted to upper body training, with a emphasis on building and strengthening the muscles in our arms and shoulders. In today's fitness update, I'll be sharing a breakdown of our workout, including:
- A detailed rundown of the specific exercises we performed.
- A step-by-step guide on how we executed each exercise.
- Physical benefits associated with each exercise.
- My honest account of the pains and sensations I experienced after the workout.
I began my day with morning worship alongside my family, followed by a prompt departure to join the StayFit Fitness Club for our usual training session. Feeling invigorated and strong, I decided to jog from my house to the training ground, which took approximately 20 minutes. Upon arrival, I met up with my teammates and collected my step board as instructed by our coach. We initiated our routine warm-up before diving into the day's exercises.
WOODCHOPPERS
The first exercise we did was called "Woodchoppers". To execute this exercise properly, below are the following steps to follow:
- Stand with your feet shoulder-width apart, toes facing forward or slightly outward.
- Cross your arms over your head, with your hands crossed together in mid air.
- Swing one leg out to the side, keeping it straight, while keeping the other foot planted on the ground.
- As you swing your leg, rotate your torso in the same direction, keeping your arms extended above your head.
- Alternate legs with each repetition, swinging one leg out to the side while keeping the other foot on the ground.
We completed 4 sets of the "Woodchoppers" exercise, with 50 repetitions in each set, totaling 200 repetitions. Initially, I doubted my ability to meet the required repetitions, but I was pleasantly surprised to find that I could complete the program with ease. Here are some of the physical benefits of the "Woodchoppers" exercise:
Woodchoppers target the abdominal muscles, obliques, and lower back, helping to build a stronger, more stable core.
This exercise improves rotational movement, which is essential for sports and everyday activities.
Woodchoppers help increase flexibility in the torso, hips, and shoulders.
Toe And Waist Touch With Arm Raise
The second exercise we did was called "Toe And Waist Touch With Arm Raise". To execute this exercise properly, below are the following steps to follow:
- Stand with your feet shoulder-width apart or slightly wider, toes facing forward or slightly outward.
- Keep your knees straight, but not locked.
- Engage your core muscles to maintain good posture.
- Slowly bend forward at the hips, keeping your knees straight.
- Reach down and touch your toes with your fingertips.
- From the toe-touch position, slowly lift your torso up and touch your waist with your hands.
- Continue the upward motion by raising your arms straight up over your head, stretching your fingertips towards the roof.
Initially, we started with 50 repetitions to complete one set. However, we didn't feel the full impact of the exercise, so we decided to increase the repetitions to 100. This adjustment made a significant difference, and we could really feel the effects of the exercise. Performing the exercise in unison added an extra layer of fun and motivation. Moving together as a group made the exercise feel less daunting and more enjoyable, allowing us to execute it with greater ease. Here are some of the physical benefits of the "Toe And Waist Touch With Arm Raise" exercise:
This exercise helps increase flexibility in the hamstrings, hips, and lower back, making it easier to perform daily activities.
The exercise targets the core muscles, glutes, and legs, helping to build strength and endurance in these areas.
The movement requires balance and coordination, which can help improve overall balance, reduce the risk of falls, and enhance athletic performance.
Shadow Punching
The third exercise we did was called "Shadow Punching". To execute this exercise properly, below are the following steps to follow:
- Stand with your feet shoulder-width apart, with your dominant foot forward and your weight evenly distributed between both feet.
- Keep your knees slightly bent and your back straight.
- Clench your fists and hold your arms up in a guard position, with your left hand in front of your left ear and your right hand in front of your right ear.
- Throw a straight punch with both hands, extending your arm and rotating your shoulder.
We completed 3 sets of 50 repetitions of shadow punching, totaling 150 repetitions. The experience was incredibly enjoyable, as our punches perfectly synchronized with the beats of the song playing from the music box. The energetic music added an extra layer of motivation and fun to our workout. Here are some of the physical benefits of the "Shadow Punching" exercise:
Shadow punching enhances hand-eye coordination, reaction time, and reflexes, which can benefit daily activities and sports.
This high-intensity exercise raises heart rate and blood flow, improving cardiovascular endurance and aiding in weight loss.
Shadow punching targets the arms, shoulders, and chest muscles, helping to build strength, endurance, and tone in these areas.
Photo Gallery Of Our Fitness Training Today
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The Pains I felt After The Exercise
During our workout, I focused on my arms and shoulders, and I felt some pains in those areas, especially after the shadow punching exercise. As instructed by our coach, I punched with full force, which intensified the sensation. However, I don't see this as a setback. Instead, it motivates me to continue pushing myself, as I know that gradually, my body will adapt, and the pain will subside. This challenge has become my driving force to persevere and reach my fitness goals. That's all for my fitness daily routine for today.
I'll be excited to share my next fitness update. Stay tuned for inspiration, tips, and motivation.💪🏾🏋🏽♂️.
| Photos 👉🏾 | @bossj23 |
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| Videos 👉🏾 | My YouTube Handle |
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