My StayFit fitness routine for the week ended 4th July 2024

Hi dear fitness lovers, I am back with my fitness routine. As usual, I was able to train myself and others because I am an instructor as you know already. Fitness is something I don't want to stop.

This week under consideration, I was able to carry out my fitness activities on all the workout days which included Monday, Wednesday, Friday and Saturday. There was no special program that took me out of my workout location which is Oba's playground.

My update is going to cover my training or exercise programs for Monday, Wednesday, Friday and Saturday. Please keep reading because you will learn from my update.

Monday training

We began by skipping rope. I personally skipped 500 times before my clients started coming. As they came, I still joined them to motivate them. It was a wonderful way to warm up.

Then, I set the cones for high knees. I set 5 cones for each person, you will jump from end to end for 15 times and then rest for 10 seconds and continue again in that order for 4 times.

The next was the dumbbell pull up. It was done 10 times for 4 sets.

Then the plank side crunch was done 20 times for 4 sets.

We did jacks too. I set 10 cones in line with spaces apart. We jack 10 times in a space till the end of the line for 4 reps.

At the end, we stretched and dismissed. Some pictures below contain some of the programs. Then the link to the videos we covered that day is also below in case you will like to try it out.

Dumbbell push up by @chichigirl	dumbbell pull up by our cereal mama
Plank side crunch	my selfie at the gym

My Facebook workout video

Another Facebook video on my page

The two links above are the videos that I recorded that day. You can watch them.

Wednesday training

I started again on this day with skipping. I skipped the same 500 jumps and encouraged others to do the same

Then we moved to jump board where we challenged ourselves to jump 100 times at a go, then break and jump again till 5 times to complete 500 jumps. Though not everyone jumped 100 straight but the good news is that, they later completed their 500 jumps.

We stretched at the end and then moved on the football game

Jump rope	jump board where i am at the middle	the jump board

The link below is the video of the jump board that I shared on my Facebook page, you can watch it to see how we did it.

Jump board Facebook video on my page

It is football wednesday!

We then started the football game as part of our exercise programs. As usual, the mini goal posts were set, the boundaries were also set and then the person present paired.

I was in the blue team. We played for 20 minutes in each of the halves. We were almost defeated but at the last minutes, we equalised to end at 3:3. My son @wizzyboy3 scored 2 goals and became the boy of the match. It was a wonderful one.

If you notice in the pictures below, you will see our little referee. She looks little but do you know that she did great after we told her what to do? What marvelled everyone is how she will take a decision and stick to it without being intimidated. In fact, you needed to be there to see little Natasha coordinate the game for us. It was fun filled!

Friday training

Friday training was a blast. We took on different programs like the high knee, the side leg touch using the step boards, the seat up with dumbbells, leg touch and so on. We later stretched. The pictures below shows some of the programs we undertook.

Saturday training

It was a Tabata day. Tabata is a type of exercise music that time and break programs and give breaks in between the programs. I give out the demo, then we follow the music until it saysstop. Then we wait until it starts again. I played 15 of those Tabata songs and we followed through them all.

But note that we first did skipping and jogging round the field by those who came early before starting the Tabata programs. And we later stretched to conclude

Majority of my clients come on Saturdays. Those men with protruded Tomm. After our general class, I gave some a specific program to help with their tommy. Some people had pains on their knees and waist. I took time to massage them all as you can see in the pictures below

Conclusion

That was it for last week. You have a lot to learn if you are able to read and watch the videos.

We are already in a new week, expect more from me!