The 8 fitness Challenge Exercise STEPS

How to do a Jumping Jacks

1. Stand upright with your legs together, arms at your sides.
2. Bend your knees slightly, and jump into the air.
3. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out
and over your head.
4. Jump back to starting position.
5. Repeat.

Reference: https://www.nytimes.com/guides/well/activity/how-to-do-a-jumping-jack

How to Do a Bodyweight Squat

1. Stand with your hands on the back of your head and your feet shoulder-width
apart with your feet turned out slightly to open the hip joint.
2. Lower your body until your thighs are parallel to the floor.
3. Pause, then return to the starting position.
4. Repeat.

Reference: https://www.nytimes.com/guides/well/activity/how-to-do-a-bodyweight-squat

How to do a Plank Shoulder Taps

 1. Start in a press-up position and make sure your hands up directly under your
shoulders and your feet are in line with your hips.
2. Keeping your hips as still as possible,
3. lift one hand and tap it on the opposite shoulder.
4. Then repeat on the other side. Keep repeating this while still keeping your body
as still as possible and squeezing your core tight

Reference: https://www.sundried.com/blogs/training/how-to-plank-shoulder-taps

How to do forearm Rotations

1. Stand with your feet shoulder-width apart and extend your arms parallel to the
floor.
2. Circle your arms forward using small controlled motions, gradually making the
circles bigger until you feel a stretch in your triceps.
3. Reverse the direction of the circles after about 10 seconds.

Reference: https://www.healthline.com/health/fitness-nutrition/arm-circle-guide
How to do a Kneeling quad stretch

1. Kneel on your right knee and curve your pelvis under like a “scared dog.”

2. Flatten out your lower back and keep shoulders and chest upright.

3. Bend forward from the hip to the knee even more to stretch the right hip and quad.

Reference: https://www.healthline.com/health/exercise-fitness/running-tips-quad-
stretches#essential-stretches

How to do a Standing leg cradle

1. Stand and lift your right leg up, Catching the shin and the ankle.

2. Open the right knee to right, and hold for a moment to feel the stretch.

3. Lower the right leg,

4. and repeat on the other side.

Reference: https://www.skimble.com/exercises/9464-standing-leg-cradle-how-to-do-
exercise
How to do a hamstring/ Calf Stretch

1. Place your right foot in front of you.

2. Hinge at the waist to lean your torso forward toward the extended right leg, and
bend your supporting knee.
3. Slowly flex your right ankle so that your toes are pulling up toward your body.
4. Hold for ato calf cycle of relaxation breathing and then repeat with the left foot.

Reference: https://www.healthline.com/health/exercise-fitness/leg-stretches-
flexibility#hamstringcalf-stretch

How to do Arm Circles

1 . Stand straight with your feet shoulder-width apart.
2. Raise and extend your arms to the sides without bending the elbows.
3. Slowly rotate your arms forward, making small circles of about 1 foot in
diameter.
4. Complete a set in one direction and then switch, rotating backward.

Reference: https://www.spotebi.com/exercise-guide/arm-circles/
 THE IMPORTANCE OF PROPER EXECUTION

What makes our body stronger, other than vitamins? Indeed an exercise.
Exercises strengthens every bones and muscles we have in our body. And without
proper execution, it would sometimes result to disappointment. Our body needs the
exact amount of levels in order to be physically fit. The reason why, some people need
assistance or training advisor in working out or exercise is because it needs to be exact
and it has to be properly executed. Trainor’s of workouts and exercises are there to
assist clients in demonstrating safe and effective techniques and formations of
exercising. The treatment would be to explain the important components and expertise
in identifying the client’s execution mistakes, correcting those errors in execution, and
changing appropriately the exercise for the client’s benefits. Proper execution means it
is the right form, no risks and no doubts of mistakes. That is why Trainor’s are very
strict about maintaining healthy life style in order for an individual to perform perfectly. If
you want constant improvement and a polished final result from your physical changes,
you must ensure that the quality is present and that the stimulus is applied. Some will
claim that movement execution isn't crucial, but I'd argue that it's one of the key factors
preventing people from improving in the gym. Improper execution will reduce the
efficiency of the training stimulus while also increasing the danger of damage. Proper
implementation will provide you the ability to apply the optimum level of pressure to the
desired specific muscle. The more tension there is, the more muscle tissue is activated.
Hence, a person can still be able to perform properly even without a Trainor, thus if it
has certain steps being followed. However it takes time because probably not a lot of
people would see how well you executed the form of exercise. Although with these,
what matter the most is that, our physical and mental health are healthy and we always
take good care of our heath.