https://images.ecency.com/DQmT4JJYiR6DuB3xpnn8RuHsHEAFJbRFXjKpbseXcreEGRb/image.png This account is based on the premise of the [Fitness Fridays themed day!](https://inleo.io/@freecompliments/fitness-fridays-on-the-freecompliments-community) We’re going to publish a small challenge for people to achieve every week so that they have an incentive to get into better shape and to post about their achievements every Friday. These challenges are intended to be achievable and can help those who need a bit of motivation build up their basic strength and endurance over time. Additionally, [as promised in our announcement](https://inleo.io/@freecompliments/fitness-friday-challenges-on-the-freecompliments-community), we’re giving out weekly prizes for Fitness Friday post of the week, up to 2 HSBI (depending on whether the challenge was completed)! [More details about the prizes here.](https://inleo.io/@freecompliments/increased-hsbi-rewards-for-fitness-friday-challenges-on-the-freecompliments-community) This prize will increase over time as the account’s earnings increase, so in the future expect prizes of 3 HSBI, 4 HSBI, etc. Without further ado, let’s get to our winner and this week’s challenge: Winner of This Week's Best Fitness Friday Post - Since nobody participated in the previous week engagement, no winner is awarded. We’re rewarding everyone for their participation. You can also share a threads of pictures or short videos on your progress by hashtag #fc-fitness and #Freecompliments. In this last week Exercise i was able to perform 140 sit ups, 182 pushups, 140 crunches and daily Planks and jumping jacks. successfully, I hope you all also participated in this excersises. Health is wealth, let’s not be lazy this time to perform our daily exersise and stay fit. I look forward to participating in this weeks exersise. This Week’s Challenge - Its a New Month lets start our fitness Exercise routine with Free Compliments Every day, perform: Dancing ………………… Minimum 5minutes daily Jumping Jack ………………………… 50x Squarting …………………… 20x Sit Ups ……………………10x Plank.…………………… 30 seconds Push ups.…………………… 10x daily Banana Jump ………………… 8x You can dance with musics on. Then, every 2 days, try to increase the tempo to double (twice as fast), because at this stage the body endurance level increases. Not compulsory you do this but it’s advisable. Pick two days in the week and lets go for a jog or walk because this helps you burn more calories and improves your cardiovascular endurance and also our Muscular Endurance. Basic Rules That You MUST Observe Before and After Performing These Exercises - - Warm up before starting - Do not drink excess water prior to the exercises - Drink one cup of water prior to beginning - Avoid eating heavy or excess food before you engage in these exercises - Immediately After the Exercise, drink enough water to recover fluid that is lost from the body - Be watchful of your surroundings for any sharp or harmful object when engaging in these exercises - If you notice any pain in your body during any of these exercises, cease doing them - If you have repetitive pain during or after these exercise, schedule an appointment with your doctor. - Rest for some minutes or an hour after engaging in the exersise. And to anyone that has a busy schedule but wants to engage, you can pick up 3 of the above exercises to engage in every day and share your progress by writing, pitcures or creating videos. Feel free to post your progress on the challenge throughout the week, but please make sure that you post the final results on Fitness Friday! Make sure you #Fc-fitness in your Post, and also write Fitness Friday on your topic. Here are some Videos demonstrating Proper Form of the Exercises. - [Banana Jump](https://youtube.com/shorts/GozK8iaWb8U?si=sBnXpVhZP2uKp2Pz) [Squarting](https://youtube.com/shorts/T6id8FuUcao?si=pZgliiknSLbxp6ue) [Jumping Jack](https://youtu.be/iSSAk4XCsRA?si=t9XPqsUDgaf7BIva) [Push ups](https://youtube.com/shorts/0-2DNEegnic?si=6ifFsYrW2Fm5aITo) [Sit ups](https://youtube.com/shorts/8EyfKu-tYGs?si=fc9QAFtciDUu7peI) [Planking](https://youtube.com/shorts/v3V6iyQfKzY?si=ahz032eiivcexVkU) Good luck with the challenge! - ____________________________________________ [Follow our curation trail and earn 1 HSBI per month!](https://hive.vote/dash.php?i=15&id=1&user=fc-curation) [Refer people to the community and earn 2 HSBI per person who joins, plus a chance at a bigger prize!](https://inleo.io/@freecompliments/winners-of-the-monthly-engagement-promotion-contests-on-the-freecompliments-community-february-2024) [Here’s a permanent invite link to the FreeCompliments Discord!](https://discord.gg/qEJkfY5AUV)

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