taking charge of your fitness goals!. warm up stretches arms & shoulders chest back abdominals...

Taking charge of your fitness goals!

Warm Up

Stretches

Arms & Shoulders

Chest

Back

Abdominals

Gluteals Quadriceps

Calfs

Cool Down & Stretches

Sample Workout

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* Before you work out, it is important to warm up your muscles before lifting weights.

* Warming up your muscles prepares your body to start lifting weights, and more importantly, can prevent injuries.

* The warm up consists of increasing your cardiovascular heart rate. This can be done by a 5 minute jog, a brisk walk, jumping rope, or any activity that gets your heart going!

• Before you work out, it is important to warm up your muscles.

• Warming up your muscles prepares your muscles to exercise, which can prevent injuries.

• Warming up consists of increasing your cardiovascular heart rate. This can be achieved by jogging for 3-5 minutes, jumping rope, or any brisk activity that gets your heart pumping!

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Arms- 1. Stretch straight arm across body.2. Bend elbow, put arm behind head, & push down

1.

2.Back- 1. Lay on back, bring knees to chest.1.2. Sitting back twist.

Quadriceps- 1. Stand, hold toes, and pull up on leg.

Calf- Stand, push against wall, and lean forward.

Gluteals- Lunge forward,step forward away from other leg.

2.

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Lift Strengthens following muscles:

1. Bench Press Deltoid & Biceps2. Incline Press Deltoid & Biceps

3. Curl Bicep

4. Tricep Extension Tricep

Bench Press Incline Press Curl Tricep Extension

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Lift Strengthens following muscles:

Bench Press Pectorals

Incline Press

Dumb bell Flies

Bench Press Incline Press Dumb bell Flies

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Abdominal Exercises:

Crunches

Incline Sit Ups

Side bends

Strengthens following muscles:

Internal & External Obliques

Crunches Side bendsInclineSit Ups

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Lifts Strengthens following muscles:

Squat Gluteals & Quadriceps

Lunge

SquatBend knees to (90 degrees)

LungeStep forward,bending kneesto ground

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Lifts Strengthens following muscles:

Leg Extension Quadriceps

Leg Press

Leg PressLeg Extension

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Lifts Strengthens following muscles:

Toe Raises on machine Gastrocnemius

Single leg Toe Raises with dumb bells

Toe Raises on Machine

Toe Raises w/ Dumb bells

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Lifts Strengthens following muscles:

Dumb bell Bent over Row Erectors

Lever Incline Row

Dumb bell bent over row Level Incline row

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•After you work out, it is important to cool down and stretch your muscles.

•After lifting, repeat the stretches that you did at the beginningof your program, and if you raised your heart rate considerably,be sure to walk around a little to cool down.

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Bench Press /10 /10/ /10Incline /10 /10 /10Leg Press /10 /10 /10Leg Curl /10 /10 /10Leg Extension /10 /10 /10Lunges /10 /10 /10Arm Curls /10 /10 /10Tricep pushdown /10 /10 /10Lat. Pulldown /10 /10 /10Squats /10 /10 /10

This is an example of a sample workout for a general body strengthening

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