StayFit Club: Highlights of My fitness activities for the Week Ending 28th April, 2024. lower body (leg) training
Every week is filled with thrilling activities but this past week was something exceptional. It is the last Saturday of the month and according to our resolution in our last meeting as a fitness club, we agreed that we will be having a special programs every last Saturday of every month. And this week happens to be the last week that the last Saturday falls in.
Hence for this update, I am going to cover the programs we had for the week.
I announced that we will concentrate on lower body. This means that we will be working on strengthening our legs.
Then the Saturday special program of aerobic exercises, poolside fruit party and swimming.
Lower body exercises
I was able to give them a little explanation of benefits of working on our legs as something that can help to tone and strengthen our legs, helping us to carry our body and to carry our other activities. In fact, a strong leg helps one to be able to move freely and in good health while moving around, climbing stairs and sorting on. Regular leg exercises help to improve leg bone density and health. It also helps to reduce injury.
This has just reminded me of the incident that I had on months past week. While trying to get out of a public bus, I fell down, twisting my ankle and wrist. But to my greatest surprise, I was only able to sustain a minor injury on both leg and palm while my bones remained in tact. I am grateful to God for safety and thanks to my regular exercises. Building my bone muscles helped me to be able to dodge the fall to the extent possible and absorb the shock. The benefits of strengthening leg bones can never be overemphasized. I want to encourage everyone to take exercises very seriously 😒 😒 😒 😒
With this in mind, there are several programs that target the legs and help to achieve the desired results like
The squats
Deadlifts
Lounges
Glute Bridges
Single leg bridge lifts
Lying butt lifts
Jump squats
Side steps to squat
Squat to Curtsy Lunge
Sumo squats
Eccentric Squat
Squat Walk to Jump
And more. All these we tried to carry out within the week and we really felt the pains as a result.
Monday training
I encouraged all to be early so that we can be able to carry out all that we had planned for the day. It began by 6:30am with a warmup to set the body rolling and ready to absorb what the day had to offer.
I then began with those who happened to be on hand. We carried out about 6 different programs in sets of 4 reps each. And then we ended with stretches. The pictures below speaks volumes
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Each member that comes behind schedule, I direct them to start from the first program so that no one misses anything.
Wednesday training
We went again on Wednesday to continue with the others programs that concerns the legs. As usual, we began with warmup. I told them to run round the field and then other warm up programs followed before the proper programs for the day. The pictures below were taken that day to show what we did that day
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We did stretches after the days programs. This helps to strengthen the bones generally so that one can't experience much pains after workout
 | this is @chichigirl while I was helping her to spread her legs |
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 | I am here showing the clients how to do it |
 | same here |
Friday training
It was another great day as we continued with the lower body programs. Take note that each of the days of the week, we undertook a different programs that targets the lower body since there are several of them. So, we went again on Friday with different sets of programs.
Beginning with warm up as usual and then the main programs for the day and we concluded with stretches. Very important part.
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Saturday aerobics, poolside fruit party and swimming
After several arrangements and much preparations, the day finally arrived for us the have our special program as it was the last Saturday of the month.
We planned to have an hour earobic section, then move to the pool location, have our end of the month meeting, enjoy our fruits and then swim. We made solid arrangements and we contributed NGN4000 (12 steem) each for the event. Some gave more to support us. We mapped out the money for the fruits and for swimming as well as for the transportation to and from the pool location.
We made arrangements of the pool to use which will be affordable and nice for us. One of us was delegated to do the findings and finally got a very wonderful place at the AKMAK HOTEL below
The cost of swimming was NGN1500 (4.2 steem) each for adults and NGN500 (1.4 steem) for kids.
By 7am, we started the aerobics that helps warm the body and prepare it for the swimming ahead. Then, we moved to the location, had our meeting, had our fruits and drinks, then went for the swimming proper.
Swimming is part of exercise and I have included it so that we can enjoy it. Swimming helps build muscles, tone muscles, strengthen bones, build endurance, improves sleep, helps people with injuries, arthritis, helps manage stress. It is also good for the kids. The benefits are enormous.
The point is that, everyone present appreciated that swimming and in fact, the events for the day. We all can't wait to have it again and again. @bossj23 who is also part of the media personnel of the fitness team helped to cover the event with his phone and shares them in the group. Below are some of the pictures
 | the picture of the pool |
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 | waiting to be granted access to the pool |
 | meeting before the swimming |
 | picture taken after the aerobic session |
 | the groundnuts for the fruits |
 | our towels that the hotel gave us for the swimming |
 | the fruits |
I took the above pictures were taken with my own device.
Then the swimming pictures by bossj23 are here below
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We left as a group after we were done swimming
Other activities within the week that concerns the fitness team
- We were invited for the traditional wedding of the sister of our member. He sent us the invite in our group and encouraged us to attend. This we did on Thursday as a group represented by 6 of us. It is the first time we are attending such thing as a group and the member who invented was so happy that we honoured the invitation
 | all 6 of us that attended the wedding |
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 | some of the attendees with the member that invited us who is on black cap |
- our flex banner finally arrived and I went to get it and took it to the workout ground. We were all happy to see it and we met with the manager of the place to show us where to hang it.
This will surely attract more people to join us as it will create more awareness within the vicinity and beyond
 | the banner. Picture by one of our members |
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 | taken after hanging it. Picture by @alli001 |
What program will we take on this coming week?
We will likely focus on abs this time. More details will come in my next update. Watch out for it!
Remember that each day you worked out, you have likely added 3 days to your lifespan, grab the opportunity now and start working out so as to stay fit
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Waooo... This is great, I would love to join you in this exercise of your had call on me...but you will pay my 4.2 steem for the exercises.
This is the kind of outings I will love, I will just hide inside your gym bag next time. Watch everybody doing their exercises but the fruits and peanuts cannot pass me by. I do not know how to swim but since I got experts they will teach me. Next time just tell me where you will drop your bag so I can hide inside.
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I'm always relieved of pains anytime i workout with STAYFIT CLUB. The aerobic exercises and the fruit poolside party was amazing. Steemit for life. Can't wait to have such fun again. You're really trying as our COACH, keep it up.