My class participants have a good overall health. Many of them have strong upper body strength and a moderate strength on the legs. They lack a core body and abdominal strength and have very low levels of flexibility. They need the most amount of work in flexibility.
Weekly Routine for Flexibility Workout
Day
Flex Exercises
Muscle Stretched
Reps
Time
Reps
Time
Reps
Time
Mon
Lying Quad Stretch
Quads
4
20
4
20
4
25
Mon
Modified Hurdlers Stretch
Hamstrings
4
20
4
20
4
25
Wed
Upper Back/Torso Stretch
Traps
2
20
2
20
2
25
Mon
Calf Stretch
Gastrocnemius
4
20
4
20
4
25
Wed
Lower Back Stretch
Latisimus Dorsi
2
20
2
20
2
25
Fri
Chest/Bicep Stretch
Pecs/Biceps
2
20
2
20
2
25
Fri
Shoulder/Tricep Stretch
Triceps/Deltoids
4
20
4
20
4
25
Wed
Lying Abdominal Stretch
Abdominal
1
60
1
60
1
70
Weekly Routine for Muscle Workout
Day
Muscle Exercises
The Essay on Importance of Core Muscles
When most people want to work on their stomach muscles, their main focus would typically be concentrated on the middle part of their belly, the rectus abdominis. This would be the part of your stomach that creates those six pack abs that everybody wants to have. Girls love how ripped abs look and men desperately try to attain it. The physical appearance component of having nice stomach muscles is ...
Muscle Stretched
Sets
Reps
Resistance
Sets
Reps
Resistance
Mon
Lunges
Quads
3
10
10 lbs
1
15
10 lbs
Wed
Push Ups
Pecs
3
10
None
1
15
None
Mon
Hamstring Curl
Hamstrings
3
10
10 lbs
1
15
10 lbs
Wed
Dead Rows
Latisimus Dorsi
3
10
10 lbs
1
15
10 lbs
Mon
Calf Rises
Gastrocnemius
3
10
None
1
15
None
Fri
Tricep Dips
Triceps
3
10
None
1
15
None
Fri
Shoulder Shrugs
Traps
3
10
10 lbs
1
15
10 lbs
Fri
Bicep Curl
Biceps
3
10
10 lbs
1
15
10 lbs
Fri
Lateral Rises
Deltoids
3
10
10 lbs
1
15
10 lbs
Wed
Leg Lifts
Abdominal
3
10
None
1
15
None
*You need to vary your workouts and want to give time for your body to recover from the workout.* Safety Guidelines
Never continue if you feel any pain
Never exercise a certain muscle group every day, make sure you give your muscles time to rest Never lift more than you can safely
Never wear clothes that restrict your movement
Never overstretch or over lift, it will do more harm than help Always warm up with a light cardiovascular activity beforehand Always use proper lifting technique
Always breathe correctly
Always train to have muscle balance
Always control the weight when lifting
Research how to correctly do each exercise from a reliable source before starting and make sure you have proper body alignment at all times SPORT/FITT principles
Specificity
Training should be designed to meet a specific need.
Increase Flexibility Example: You want to increase the range of motion in
your shoulder muscles. Increase Muscular Condition Example: You want to improve your muscular endurance in your shoulder muscles. Progression
The Essay on National Tv Turnoff Week
Every year thousands of people across the nation turn off their television for seven days to celebrate National TV-Turnoff Week. During this week people are supposed to take time to reflect, spend time with their kids, and go outside and breathe the fresh air. Participating in this event is one of the most challenging things one can do. Most will come out failing and exhausted and the ones that do ...
Training should start slowly and gradually.
Increase Flexibility Example: Your shoulder stretches will be performed slowly and gradually become more challenging. Increase Muscular Condition Example: You will perform shoulder shrugs as part of your muscular fitness routine and gradually increase the challenge of this activity. Overload
Training should require you to do more than you normally do. Apply the principle of Overload by changing the Frequency, Intensity, Time and/or Type (FITT) of activity you perform: Frequency: How often you perform the activity.
Increase Flexibility Example: In week one, you will stretch three times per week and gradually work up to stretching five days per week. Increase Muscular Condition Example: In week one, you do shoulder shrugs two times per week and gradually work up to three times per week over a four week period. Intensity: How intensely you perform the activity.
Increase Flexibility Example: As your flexibility increases you will gently extend how far you hold your shoulder stretches. Increase Muscular Condition Example: In week one you will use three pound weights and gradually work up to eight pound weights over a four week period. Time: The duration of your activity.
Increase Flexibility Example: You will start by holding your shoulder stretch for 20 seconds and gradually work your way up to 40 second holds over a four week period. Increase Muscular Condition Example: In week one, you will attempt to do eight repetitions and gradually work up to 12 to 18 repetitions over a four week period. Type: The type of activity you perform.
Increase Flexibility Example: You will also perform some chest and back stretches to further enhance the flexibility in these related and connected muscle groups. Increase Muscular Condition Example: You will also incorporate some push-ups into your routine. Reversibility
Training should continue or you will reverse your improvement. Increase Flexibility Example: You must continue to stretch or your improvements will reverse. Increase Muscular Condition Example: You must continue to perform muscular training exercises or your improvements will reverse. Tedium
The Term Paper on Stretching
... or more times a week, the muscles will actually increase in flexibility and gain strength. Stretching will also reduce the ... benefits gained from using a regular stretching program: • Improved flexibility, stamina (muscular endurance), and muscular strength. The degree of benefit depends ... you perform these stretches, you should do these more gradually than most of the other stretches. Also, to keep ...
Training should include a variety of activities to avoid boredom. Increase Flexibility Example: You will try some yoga poses that incorporate shoulder stretches. Increase Muscular Condition Example: You will also swim laps in the pool and use the water as resistance.
Equipment
Dumbbells: Dumbbells are good for a variety of exercise. They offer a great range of motion and have a compact size. Dumbbells are not expensive. The ones pictured are $7 each for a total of $14.They offer a resistance of 10 lbs. total. Leg Weights: They are mainly used to exercise leg muscles. They can add a small bit of resistance to an exercise (3 lbs. each).
They would cost about $25 for a pair.
Steps: Steps are used for calf exercises and for balancing while doing other exercises. They are compact and easy to use. The one pictured is way out of budget, $40, so it is not recommended to buy them. Rather you can use your own stairs if you have them.
