Steemit Challenge Application for Season 32: FunFit Tabata with Ngoenyi

Dear Steemit team,

In response to the announcement here, I hereby apply for season 32 Steemit challenge. I have come up with exciting and funfit challenge idea. I hereby present my workout idea for six weeks using the FunFit tabata plan as invented by Dr Izumi Tabata, a Japanese workout scientist in the year 1996. During his study, he discovered that doing 20 seconds of intense exercise followed by 10 seconds rest for 8 rounds which will total 4 minutes will improve both aerobics and anaerobic fitness significantly. This he published in his book titled medicine and science of sports and fitness in 1996. It was later known as Tabata protocol because of the 20:10 protocol and has gained much attention till now and regularly incorporated into workout sessions by almost all gym classes.

Bringing it on as part of Steemit challenge will add to the beauty of our challenge and will attract a lot of users to be more intentional about their health. It is going to be very simple and fun filled.

My Steemit Account stats

Having been on Steemit for 6 years and counting, my stats are as follows

• From the above screenshot, my steam power is 11,375.14

• My reputation is 81.002

• My voting CSI is10.9 without self vote and to different users.

• I am from Nigeria and I can understand English very well. Hence, with the help of a translator, I can be able to understand other languages.

• My discord and telegram channels are below

Discord	ngoenyi5910
Telegraph	t.me/Nneya12

My Profile as a fitness Instructor

I am @ngoenyi here on Steemit. For the past 4 years and counting, I have been on my fitness journey and I have been a fitness instructor for the past 2 years and counting. I am also a member of The Association of Fitness, health wellness Instructors of Akwaibom State here in Nigeria which has exposed me to various programs and fitness events, helping me to gain more experience in fitness as an instructor.

Below, I have presented a six week program that if followed, will greatly improve ones aerobic and anaerobic fitness significantly.

Week 1 Focus - Tabata Cardio

Programs	Duration (on) And rest (off)	Reps or Rounds
Jumping jacks	20 seconds and 10 seconds rest	twice
Burpees	20 seconds and 10 seconds rest	twice
High knees	20 seconds and 10 seconds rest	twice
Jumping jacks	20 seconds and 10 seconds rest	twice

Week 2 Focus- Tabata Strength

Programs	Duration (on) and rest (off)	Rounds or Reps
Pushups	20 seconds and 10 seconds rest	twice
Tricep dips	20 seconds on and 10 seconds off	twice
Deadlift	20 seconds on and 10 seconds off	twice
Pushups	20 seconds and 10 seconds rest	twice

Week 3 Focus- Tabata Core

Programs	Duration (on) and rest (off)	Rounds or Reps
Plank Holds	20 seconds on and 10 seconds off	twice
Boot pose	20 seconds on and 10 seconds off	twice
Scissors	20 seconds on and 10 seconds off	twice
Plank Holds	20 seconds on and 10 seconds off	twice

Week 4 Focus- Tabata Upper Body

Programs	Duration (on) and rest (off)	Rounds or Reps
Lateral Raise	20 seconds on and 10 seconds off	twice
Shoulder press	20 seconds on and 10 seconds off	twice
Bicep Curl	20 seconds on and 10 seconds off	twice
Lateral Raise	20 seconds on and 10 seconds off	twice

Week 5 Focus- Tabata Lower Body

Programs	Duration (on) and rest (off)	Rounds or Reps
Squat	20 seconds on and 10 seconds off	twice
Leg Press	20 seconds on and 10 seconds off	twice
Side Lunge	20 seconds on and 10 seconds off	twice
Squat	20 seconds on and 10 seconds off	twice

Week 6 Focus- Tabata Full Body

Programs	Duration (on) and rest (off)	Rounds or Reps
Jumping jacks	20 seconds on and 10 seconds off	twice
Plank shoulder taps	20 seconds on and 10 seconds off	twice
Scissors	20 seconds on and 10 seconds off	twice
Squat	20 seconds on and 10 seconds off	twice

Tasks

1. Participants should carry out the above programs each week using a Tabata song. It could be the ones I will send the link or they can use anyone of their choice. There are 8 reps when following the songs, but the programs are 4, which means that they will repeat each program 2 sets each. I will add a video demonstration of these programs to show what I mean.

2. Participants should repeat the programs for 3 days within the week but can make entry after the 3rd day.

3. Participants should record each of the Tabata sessions for the 3 days differently and upload.

4. Participants should describe what he or she did , how he or she did it and the overall feelings

How Winners Will Be Selected

Ability to stick to the program until the end of the Tabata song.

The videos must be 3 recorded on the 3 chosen days for your workout

The entries will be rated from 1 to 10 using the format below

Thank you for Joining the fitness training class.

Observations|recommendations|suggestions:

Footnotes:

Steemexclusive	✓
Plagiarism free	✓
AI free	✓
video	6
Presentation	2
Experience	1
Compliance to major rules	1
Total	10/10

Reviewed on|xx/xx/2026

My detailed presentation above shows my willingness and readiness to impact positively to the health of users through Tabata sessions. I have also tabulated what participants are to do during those 6 weeks. My stats above is a testament to my hardworking, dedication and consistency as well as loyalty to the Steemit blog. I am therefore hopeful that I will receive a favourable response. Thanking you in advance for your anticipated positive response!

Yours faithfully
Ngoenyi