The diary game || 17-4-2024 || Exercising with 2 steemians and helping @chichigirl complete her achievement-1 task

_{Picture taken with a proposed steemian}

Getting up from my mouka foam this morning was very challenging due to the severe pains i passed through and the stress from network glitch, but i was awake by 5am trying to engage in my recent post on steem kids & parents community engagement challenge.

I got a WhatsApp notification from my coach @ngoenyi saying we should turn up in time, i got up immediately i saw her message, put on my workout outfit and headed to the training centre to avoid her wrath.

Today's workout was exceptional, we enjoyed all the programme of which I'll share with you below my post. I was expecting the normal tabata song for our workout, but it turned the other way round. Which way?

Morning activities

I arrived at the training centre exactly 6:40am when i met the coach trying to help one of our team mate with the Steemit username @chichigirl complete her achievement-1 post. The clarity of her write-up wasn't perfect, so i had to help her rewrite it for fast and easy verification. I did that within few minutes and the picture of achievement-1 was taken. The whole team arrived and the workout begins.

Knee pull-up

Knee pull-up was the first programme we had to take, and as usual the coach will lead by example while we watch her steps carefully then pick up. She placed her two hands on a flat board, sat on the air and then pull up her knee for 20 consecutive times, she repeated the same step with her right leg. We got the step and we tried to go along with her.

_{The coach leading by example}

We got her steps	then we did exactly what she instructed

Though it wasn't easy especially for those women, but after the first and second trial they got it. The knee pull-up exercise helps to reduce back pains and maintain flexibility.

Bird dogs swing

Bird-dogs swing was one of the difficult programme i did this morning. It is done by placing one hand on a flat board, raise the other hand up, while the other hand is on the air, you adjust your body to the ground surface, then swing your hands to the sky and then to the side for 20 consecutive times.

This was tough for me i don't know for others, placing a single hand on a surface then you go down that low while the other hand is on the air? I really felt the pains, but even with that giving up was never an option because "no pain no gain". After we completed the second programme, coach gave us some seconds rest and we used that opportunity to stretch our body by dancing out the pains and sweat.

Can you spot @bossj23 and @ngoenyi (the coach) going down low? Seriously, today's workout was fun. Bossj can dance, my coach can dance, i was amazed, i thought they're only good writers , little did i know that they are one of the best dancers in town.

AB tuck flip

This was the last programme of which i took pictures of, it's called AB tuck flip. You do this by flipping to the left and right once, then approach twice. It was kind of risky for me because of my long legs, but i did it perfectly and i got an accolades from my team mates.

_{The coach showing the newbie how it is done}

After two trials, we all got the steps and flip together with the beats of the song played from the music box. We did a side bend, rotate our ankles, breathe in and out, and that was all for today's morning workout session.

All pictures are captured from my device (Tecno Camon20)

CC,
@hindwhale
@josepha
@ngoenyi