Focus:

Build upper body strength

MOBILITY/WARM UP
Movement Muscles/Body Parts Details (reps. time, focus)
rowing machine cardio, quads and back 1 rep, break a sweat and increase heart rate, 7 mins
bear hugs back, arms, 3 reps repeat 15 times, loosin up mucles,
arm circles shoulders, biceps, and triceps 3 reps repeat 15 times, loosing up mucles and increase muscle mobility and flexability
painters shoulders, biceps, and triceps 3 reps repeat 15 times, loosing up mucles and increase muscle mobility and flexability
WORKOUT

Order Exercise Details Muscle(s) Sets Reps Tempo Rest

A1 chest press make sure you push
pectoalis
the barmajor
pully out and in4following 6the tempo
2-0-2-0
A2 lat pulldown back strait, pull untill
latimus
leveldorci
with chest 4 6 2-0-2-0
A3 seated overhead press keeping your coredeltiods
engaged, your back straight,
4 and your
6 elbows
2-0-2-0
tucked in2:30
close to your body as you press the weight overhead
B1 chest flies (declined) Keep your core engaged
pectoralis
andmajor
your spine in a
4 neutral position
6 2-0-2-0
throughout the exercise
B2 back extension Keep your body inlatimus
a straight
dorci
line from your head
4 to your
6 heels
2-0-2-0
throughout the exercise
B3 side lateral raise makle sure you keep
deltiods
you spine straite and arms
4 strait6 2-0-2-0 2:30
C1 tricep extension (cable) don't go beyond 90
triceps
degree angle when going
4 up with 6the cable
2-0-2-0
C2 bicep curls (cable) make sure you keep
biceps
you arms in a strait position
4 throught
6 the2-0-2-0
exersise 2:30

STRETCH/COOL DOWN
Stretch/Movement Muscles Time Details
eliptical cardio, full body 5 mins 5 mins, medieum speed, level 5
Chest stretch pectoralis major 30 secs 30 secs, go easy, and take it slow
foam rolling (upper body mucles worked)upper body mucles 30 secs roll for 30 secs per muscle worked in the exersise

Glossary
(Under "Section" indicate warm up, workout, cool down by using WU, WO, CD)
Section Exercise Name How to Perform Benefits and Muscles
Improved upper body strength:
The chest press helps to
strengthen the chest, triceps,
and shoulder muscles, which
can improve overall upper body
strength. Increased muscle
tone: Performing the chest
Stiffen ("brace") your abdominal muscles to press on a regular basis can
stabilize your spine, but do not press your help to improve muscle tone
low back into the backrest. Maintain the and definition in the chest,
natural arch in your low back and avoid triceps, and shoulders.Improved
arching your back throughout the exercise. posture: Strong chest muscles
Gently exhale and perform a pressing can help to improve posture by
movement, extending your arms forward to pulling the shoulders back and
a level with your forehead or top of your helping to hold the spine in
WO chest press
head. Repeat the movement. To increase proper alignment. Increased
the exercise intensity and involve additional bone density: Strength training
muscles, perform the following variations:(a) exercises like the chest press
Perform unilateral (one arm at a time) can help to increase bone
presses(b) Sit upright off the backrest, density, which can reduce the
which will require a greater effort to stabilize risk of osteoporosis and other
your trunk as you perform the press bone-related conditions.
movement. Enhanced athletic performance:
Strong chest muscles can help
to improve performance in a
variety of sports and activities,
such as swimming, boxing, and
basketball. agonsits mucles
include pectoralis major and the
triceps.

Anchor your glutes to the seat when you sit
down in the machine. To support your spine,
tighten ("brace") your abdominal muscles.
Throughout the exercise, try to keep your
low back from arching. Reach up and take
hold of the bar with both tightly closed
hands. Pull shoulders back and down and
raise your arms overhead (attempt to hold
this position throughout the exercise). Lean
back slightly and support yourself with your
legs (low back). Keep your head and spine
WO lat pulldown
in alignment. Exhale slowly, then begin to
bring the bar downward toward the top or
middle of your chest by first depressing
(lowering) your scapulae. During the pulling
motion, try not to lean any further to the
back. Pull steadily until the bar approaches
or your chest is touched. Allow the bar to go
upward until your elbows are fully extended,
then slowly return to your starting position
by allowing your scapula to rise slightly.
Replicate the action.
Place your feet firmly on the floor. If working
with a spotter, signal for assistance. Retract
and depress your scapulae (pull down and
back) and hold this scapulae position
throughout the exercise. Exhale and press
the dumbbells overhead in unison until your
seated overhead press
elbows are fully extended without any
arching in your low back. Inhale and slowly
lower the dumbbells in a controlled manner
by flexing (bending) your elbows while
maintaining a rigid torso, neutral wrists and
contact with the bench and floor.
WO
Improved upper body strength:
The lat pulldown helps to
strengthen the lats, as well as
the muscles in the back,
shoulders, and arms. This can
improve overall upper body
strength and stability. Increased
muscle tone: Performing the lat
pulldown on a regular basis can
help to improve muscle tone
and definition in the back,
shoulders, and arms. Improved
posture: Strong back muscles,
including the lats, can help to
improve posture by pulling the
shoulders back and helping to
hold the spine in proper
alignment. Increased bone
density: Strength training
exercises like the lat pulldown
can help to increase bone
density, which can reduce the
risk of osteoporosis and other
bone-related conditions.
Enhanced athletic performance:
Strong back muscles can help
to improve performance in a
variety of sports and activities,
such as swimming, rowing, and
gymnastics.
Improved upper body strength:
The seated overhead press
helps to strengthen the muscles
in the shoulders, triceps, and
upper back, which can improve
overall upper body strength.
Increased muscle tone:
Performing the seated overhead
press on a regular basis can
help to improve muscle tone
and definition in the shoulders,
triceps, and upper back.
Improved posture: Strong
shoulder muscles can help to
improve posture by pulling the
shoulders back and helping to
hold the spine in proper
alignment. Increased bone
density: Strength training
exercises like the seated
overhead press can help to
increase bone density, which
can reduce the risk of
osteoporosis and other bone-
related conditions. Enhanced
athletic performance: Strong
shoulder muscles can help to
improve performance in a
variety of sports and activities,
such as swimming, throwing,
and boxing.

Maintain the slight bend in your elbows,
neutral wrist position and vertical alignment
of your trunk throughout the movement.
Repeat the movement Performing the same
exercise while standing on an unstable
WO chest flies (declined)
surface (e.g., balance training device). To
protect your shoulders from potential injury,
lower the resistance, align your trunk
vertically
start by lying on your stomach on a mat or glutes, and hamstrings.
other comfortable surface. Place your hands Improved posture: Strong lower
on the back of your head, keeping your
elbows out to the sides. Gently lift your
back extension head, chest, and upper back off the ground, shoulders back and helping to
using your back muscles to do the work.
Hold this position for a few seconds, then alignment. Increased bone
lower yourself back down. Repeat for
several repetitions.
WO
Improved upper body strength:
The declined chest fly helps to
strengthen the chest, shoulder,
and tricep muscles, which can
improve overall upper body
strength. Increased muscle
tone: Performing the declined
chest fly on a regular basis can
help to improve muscle tone
and definition in the chest,
shoulders, and triceps.
Improved posture: Strong chest
muscles can help to improve
posture by pulling the shoulders
back and helping to hold the
spine in proper alignment.
Increased bone density:
Strength training exercises like
the declined chest fly can help
to increase bone density, which
can reduce the risk of
osteoporosis and other bone-
related conditions. Enhanced
athletic performance: Strong
chest muscles can help to
improve performance in a
variety of sports and activities,
such as swimming, throwing,
and boxing.
Improved lower back strength:
Back extensions help to
strengthen the muscles in the
lower back, which can improve
overall lower back strength and
stability. Increased muscle tone:
Performing back extensions on
a regular basis can help to
improve muscle tone and
definition in the lower back,
back muscles can help to
improve posture by pulling the
hold the spine in proper
density: Strength training
exercises like back extensions
can help to increase bone
density, which can reduce the
risk of osteoporosis and other
bone-related conditions.
Enhanced athletic performance:
Strong lower back muscles can
help to improve performance in
a variety of sports and activities,
such as running, cycling, and
lifting.

stand with your feet shoulder-width apart
and hold a dumbbell in each hand. Keep
your arms straight and palms facing each
other. Slowly raise the dumbbells out to the
WO side lateral raise sides, leading with your elbows, until your
arms are parallel to the ground. Hold this
position for a few seconds, then lower the
dumbbells back down. Repeat for several
repetitions.
stand in front of a cable machine and attach tone and definition in the
a straight or angled bar to the low pulley. triceps. Improved posture:
Grasp the bar with an overhand grip, hands Strong tricep muscles can help
slightly wider than shoulder-width apart.
Stand with your feet shoulder-width apart
tricep extension (cable) and your knees slightly bent. Keeping your to hold the spine in proper
upper arms close to your sides, extend your alignment.Increased bone
arms to push the bar down, straightening
your elbows. Hold this position for a few
seconds, then slowly return to the starting can help to increase bone
position. Repeat for several repetitions.
WO
Each hand should be facing up as you
grasp the grips that are attached to the
cable, keeping your wrists, elbows, and
shoulders in a straight line at a distance of
roughly a shoulder's width. Bending the
elbows and maintaining them close to the
WO bicep curls (cable)
midline of the body, raise the weights
toward the shoulders. Put the weight back in
the beginning position by lowering it
gradually. Keep your chest still and only
move your arms.
Improved shoulder strength:
The side lateral raise helps to
strengthen the lateral deltoid
muscles, which can improve
overall shoulder strength and
stability. Increased muscle tone:
Performing the side lateral raise
on a regular basis can help to
improve muscle tone and
definition in the shoulders.
Improved posture: Strong
shoulder muscles can help to
improve posture by pulling the
shoulders back and helping to
hold the spine in proper
alignment. Increased bone
density: Strength training
exercises like the side lateral
raise can help to increase bone
density, which can reduce the
risk of osteoporosis and other
bone-related conditions.
Enhanced athletic performance:
Strong shoulder muscles can
help to improve performance in
a variety of sports and activities,
such as swimming, throwing,
and boxing.
Improved tricep strength: Tricep
extensions help to strengthen
the tricep muscles, which can
improve overall upper arm
strength and stability. Increased
muscle tone: Performing tricep
extensions on a regular basis
can help to improve muscle
to improve posture by pulling
the shoulders back and helping
density: Strength training
exercises like tricep extensions
density, which can reduce the
risk of osteoporosis and other
bone-related conditions.
Enhanced athletic performance:
Strong tricep muscles can help
to improve performance in a
variety of sports and activities,
such as swimming, throwing,
and boxing.
Improved upper body strength:
Bicep curls help to build and
strengthen the muscles in your
arms, which can make everyday
activities such as lifting or
carrying objects easier.
Improved muscle definition: By
increasing the size and strength
of your biceps muscles, bicep
curls can help to improve
muscle definition and give your
arms a more toned appearance.
Improved functional fitness:
Strong biceps muscles can help
to improve your overall upper
body strength and functional
fitness, which can be beneficial
for activities such as sports,
gardening, or household
chores.Improved mental and
physical well-being: Engaging in
regular physical activity, such
as bicep curls, has been shown
to improve mental well-being
and reduce the risk of certain
health conditions, such as
obesity and heart disease.
 start by adjusting the foot straps so that your
feet are secure. Sit on the seat with your
knees bent and grab the handle with an
overhand grip. Lean back slightly and
straighten your legs to extend the handle.
Use your arms and legs to push and pull the
handle, simulating the motion of rowing a
rowing machine
boat. Keep your back straight and avoid
rounding your shoulders. As you row, your
feet should remain in the straps and your
body should move as one unit. When you're
finished, return the handle to the starting
position and carefully get off the machine.
WU Repeat for several repetitions.
stand shoulder with the part. bring your
arms out and at a 90 degree angle with you
legs and hips. bring them in to the point
where you are hugging yourself and reapeat
WU bear hugs
this. each hug should be around 2 to 3 sec
in lenth and your arms shoud always be up
at a 90 angle even when you are huging
yourself
start by standing with your feet shoulder-
width apart and your arms extended out to
the sides at shoulder level. Begin by making the muscles in the shoulders,
small, forward circles with your arms,
gradually increasing the size of the circles can help to improve upper body
as you become more comfortable. After a
few repetitions, switch directions and make Strong shoulder muscles can
backward circles with your arms. Continue
arm circles to alternate between forward and backward helping to keep the shoulders in
circles for several repetitions. As you
perform the stretch, be sure to keep your
shoulders relaxed and avoid tensing up.
Dynamic stretching arm circles are a great
way to improve flexibility and range of
motion in your shoulders, upper back, and
arms. They can also help to reduce muscle mental and physical well-being:
tension and promote relaxation.
WU
movre arms up and down in a straid forward strength: The combination of
derection. make sure you are controlling the the plank position and the
WU painters
speed of your arms and going from
completly up to completly down
Rowing on a rowing machine
(also called an indoor rower) is
a great way to get a full-body
cardiovascular and strength-
training workout.
bear hugs are good for
increasuing arm strenth and
reducing mucle tention on the
joints of the arms and upper
body above the core.
Improved shoulder mobility:
Arm circles help to stretch and
strengthen the muscles in the
shoulders, which can improve
overall shoulder mobility and
flexibility. Improved upper body
strength: The circular motion of
arm circles requires the use of
upper back, and arms, which
strength. Improved posture:
help to improve posture by
proper alignment. Improved
functional fitness: Improved
shoulder mobility and strength
can be beneficial for activities
such as sports, lifting, or
carrying objects. Improved
Engaging in regular physical
activity, such as arm circles,
has been shown to improve
mental well-being and reduce
the risk of certain health
conditions, such as obesity and
heart disease.
the benefits of painters are
mosly in increased muscle
mobitlity. Improved core
strength: Painters require you to
maintain a stable, plank
position, which can help to
strengthen the muscles in your
core, including your abs, lower
back, and obliques. Improved
shoulder stability: The reaching
motion in painters helps to
strengthen the muscles in your
shoulders and improve shoulder
stability. Improved upper body
reaching motion can help to
strengthen the muscles in your
arms, chest, and upper back.
Improved functional fitness:
Improved core strength and
shoulder stability can be
beneficial for activities such as
sports, lifting, or carrying
objects. Improved mental and
physical well-being: Engaging in
regular physical activity, such
as painters, has been shown to
improve mental well-being and
reduce the risk of certain health
conditions, such as obesity and
heart disease.

Stand with your feet shoulder-width apart,
and place your hands behind your head,
with your elbows pointing out to the sides.
Gently push your elbows back, while
CD chest stretch keeping your hands on your head,
stretching your chest muscles. Hold the
stretch for 15-30 seconds, or as long as is
comfortable. Relax your arms and repeat
the stretch.
Start by positioning the foam roller under the
muscle group you wish to target (such as
your quadriceps, hamstrings, or IT band).
Using your body weight, slowly roll back and
forth over the foam roller, applying pressure
to the targeted muscle group. When you find
CD foam rolling a tender spot, hold the roller in place and
breathe deeply for 20-30 seconds or until
the discomfort subsides. Move on to the
next section of muscle and repeat the
process. You can also use a smaller foam
ball to target specific areas, or use a roller
with knobs for a more intense pressure.
Tight chest muscles can cause
the shoulders to round forward,
leading to poor posture.
Stretching the chest muscles
can help to improve posture by
lengthening tight muscles and
promoting better alignment.
Regularly stretching the chest
muscles can increase flexibility
in these muscles, making it
easier to perform activities such
as reaching, lifting, and twisting
without discomfort or injury.
Chest stretching can help to
relieve muscle tension and
discomfort in the chest,
shoulders, and upper back.
People who spend a lot of time
working on a computer, playing
video games or do other
repetitive upper body motions,
may experience strain in the
chest, shoulders, and upper
back. Stretching can help to
alleviate this strain and prevent
pain. Regularly stretching the
chest muscles can help to
prevent injury by keeping the
muscles flexible and strong, and
can also help to improve overall
muscle balance. By increasing
flexibility and reducing muscle
tension, chest stretching can
also help to improve
performance in sports and other
physical activities that rely on
upper body strength and
flexibility.
Foam rolling can help to
increase flexibility in muscles by
breaking up adhesions and
knots, which can limit the range
of motion of a joint. By breaking
up adhesions and increasing
blood flow, foam rolling can help
to reduce muscle soreness,
especially after intense
workouts. By releasing muscle
tension and improving flexibility,
foam rolling can help to improve
muscle performance and
reduce the risk of injury. As you
roll over the muscle, pressure is
applied to the blood vessels and
increase blood flow and oxygen
to the muscles. Foam rolling
can help to prepare muscles for
activity by increasing blood flow
and muscle temperature, and
also can be used to cool down
and decrease muscle soreness
after activity. Foam rollers are
inexpensive and lightweight,
making them easy to take with
you on the go or use at home.

Start by adjusting the machine to your
height and preferences. This may include
adjusting the resistance, incline, and foot
pedals.Stand on the foot pedals, holding
onto the handles for balance. Start by
moving your legs in a fluid, elliptical motion,
simulating the motion of walking or running.
CD eleptical
Keep a steady pace and focus on keeping
your form proper, maintaining an upright
posture and engaging your core. Adjust the
resistance and incline to challenge yourself
and vary your workout Warm up for 5-10
minutes and cool down for the same amount
of time.
Elliptical machines provide a
cardiovascular workout without
the impact on your joints,
making it a good option for
people with joint pain or injuries.
Elliptical machines work
multiple muscle groups,
including the legs, glutes, core,
and upper body, providing a full-
body workout Many elliptical
machines come with pre-set
programs and allow for
adjustments of resistance and
incline, providing a variety of
workout options to challenge
your fitness level and prevent
boredom. Elliptical machines
have adjustable resistance and
incline options, you can set the
machine to match your fitness
level and progress over time.
Elliptical machines are an
effective way to improve
cardiovascular fitness, increase
muscle endurance, and burn
calories. Ellipticals can be used
by people of all fitness levels,
from beginners to athletes, and
for people of all ages.
 Focus:
Build lower body strength
MOBILITY/WARM UP
Movement Muscles/Body Parts Details (reps. time, focus)
7 mins, one time, increase heart rate and
treadmill cardio, legs break a sweat
high knees quds, hamstrings, break a sweat, dynamic strech
break a sweat increase mobility and
scater strides legs, hamstring, quadraceps flexability

WORKOUT

Order Exercise Details Muscles Sets Reps Tempo Rest

you your body hamstrings,
from leaning quadriceps,
A1 squats (dumbell) forward gluteus maximus 4 6 2-0-2-0
ykeep yourf
A2 hamstring curls legs straite hamstrings 4 6 2-0-2-0
count to 3 each gastrocnemius,
A2 calf press time you do one soleus 4 6 2-0-2-0 2:30
hamstrings quadriceps,
parallel to hamstrings,
B1 leg press platform gluteus maximus 4 6 2-0-2-0
director spine,
back strait, hamstrings,
B2 deadlift slowly go up gluteus maximus 4 6 2-0-2-0
gastrocnemius,
B3 calf raise (med ball) do raises slowly soleus 4 6 2-0-2-0 2:30
do them evory 3
secs for
mnaximus
C1 crunches results abdominus rectus 4 6 2-0-2-0
rotate core side
C2 side planks to side with ball obliques 4 6 2-0-2-0 2:30

STRETCH/COOL DOWN
Stretch/Movement Muscles Time Details
treadmill cardio 5 mins slowly lower hear rate by active rocovery, pic
hamstring stretch hamstrings, legs 30 secs loosen up mucles that were titened specificly
Calf stretch calf, gastronemeus, soleus 30 secs loosen up lower leg muscles
30 secs
per
foam rolling all worked muscles muscle loosen up all remaning muscels that gave be
 Glossary
(Under "Section" indicate warm up, workout, cool down by using WU, WO, CD)
Section Exercise Name How to Perform Benefits and Muscles
Squats are a great exercise for
strengthening the legs and
buttocks, as well as the core
muscles of the back and
abdomen. They can also
improve flexibility and mobility in
the hips and ankles. In addition,
stand with your feet shoulder-width apart, squats can help to increase
toes facing forward, and arms at your sides. bone density, which can reduce
Then, lower your body as if you were going the risk of osteoporosis.
to sit back into a chair, pushing your hips Regular squatting can also
back and bending your knees. Keep your improve balance and
WO squats
chest up and your head facing forward as coordination, and may help to
you lower. When your thighs are parallel to reduce the risk of falls in older
the ground, pause briefly and then push adults. Finally, squats are a
through your heels to return to the starting functional exercise that can help
position. you perform everyday tasks,
such as picking up objects from
the ground or climbing stairs,
with greater ease.

Strong hamstring muscles can

Lie on your stomach on a mat or the floor
with your legs extended behind you. Place
your hands palms down on the floor beside
your head, or extend your arms in front of
you. Lift your legs off the ground, keeping
WO hamstring curls them straight. Slowly bend your knees and
bring your heels towards your buttocks.
Hold the position for a moment, then slowly
straighten your legs to return to the starting
position.
help you run faster, jump
higher, and improve your overall
performance in sports and other
physical activities. Strong
hamstrings can help support
and stabilize your pelvis, which
can help improve your posture.
Weak hamstring muscles can
increase your risk of injury,
especially if you participate in
activities that require a lot of
running or jumping.
Strengthening your hamstrings
can help reduce this risk. Strong
hamstrings can help improve
your balance, which can be
especially important as you get
older. Hamstring curls help
strengthen not just your
hamstrings, but also the
muscles in your calves and
lower back. This can lead to
improved overall leg strength
and function.
 Stand facing a calf press machine with your
feet shoulder-width apart and your toes
pointing forward. Place your feet on the
platform of the machine with the balls of
your feet on the edge of the platform. Adjust helps with explosive powere in
the position of the machine's foot pad so anks. Also helps with lower
WO calf press
that it is in line with your ankle joint. Grasp ankle strenth and stability and
the handles of the machine for support and mobility
press through the balls of your feet to raise
your heels as high as you can. Lower your
heels back down to the starting position and
repeat for the desired number of repetitions
Increased lower-body strength:
The deadlift primarily targets the
muscles in the legs, including
the quadriceps, hamstrings, and
glutes. Deadlifting can help to
increase strength in these
muscles and improve overall
lower-body power. The deadlift
also works the muscles in the
Stand with your feet hip-width apart and upper body, including the back,
your toes pointing straight ahead. Bend shoulders, and arms. It also
down and grasp the barbell with a grip that helps build up grip strength. As
is slightly wider than shoulder-width apart. a result, deadlifting can help
Your palms should be facing your legs. improve upper-body strength,
Keep your arms straight and your back in a as well as overall body mass.
neutral position. Take a deep breath and Because the deadlift is a multi-
brace your core. Keep your chest up and joint exercise that requires you
your shoulders back. Slowly lift the barbell to engage your core to maintain
WO deadlift
by straightening your hips and legs, pushing proper form, it can help to
through your heels. Keep the barbell close improve core stability and
to your body and your arms straight strengthen the muscles in the
throughout the movement. Once you've abdominal and lower back
lifted the barbell to a standing position, regions. Deadlifting is a
pause briefly, then slowly lower the barbell compound exercise that can
back down to the ground by bending at the elevate heart rate and increase
hips and the knees. Repeat for the desired cardiovascular fitness. The
number of repetitions deadlifting movement can help
to develop a strong back, which
can help improve posture and
reduce the risk of lower back
pain. deadlifting is a functional
exercise, which means it can
help improve movement
patterns that we use in daily life
such as picking something
heavy off the ground.

Adjust the seat of the leg press machine so
that your knees are bent at a 90-degree
angle when your back is fully pressed
against the seat. Place your feet on the
platform, shoulder-width apart. Keep your
feet flat on the platform and your toes
pointing straight ahead. Grasp the handles
or the sides of the seat for support. Slowly
WO leg press
press the platform away from your body by
extending your legs. Keep your back
pressed against the seat and your hips in
contact with the seat at all times. Pause at
the top of the movement and then slowly
lower the platform back towards your body
by bending your knees. Repeat for the
desired number of repetitions
The primary muscle group
targeted by the leg press is the
quadriceps, which are the
muscles on the front of the
thigh. Strong quadriceps can
help improve athletic
performance, reduce the risk of
knee injuries, and make
everyday activities like walking
and climbing stairs easier. The
leg press also works the glutes
and hamstrings, which are the
muscles on the back of the
thigh. Strong glutes and
hamstrings can help improve
athletic performance, reduce
the risk of lower back pain, and
improve posture. Because the
leg press is a compound
exercise that works multiple
muscle groups, it can help
improve balance and stability in
the legs. This can reduce the
risk of injury when performing
other exercises or participating
in sports. The leg press is a
weight-bearing exercise that
works against gravity, which
helps stimulate bone growth
and can increase bone density,
which may decrease the risk of
osteoporosis and other age-
related bone issues. the leg
press is a great compound
exercise that can help improve
cardiovascular health by
elevating the heart rate, making
it an cardio-respiratory workout.

Stand facing a step or a raised platform,
with the balls of your feet on the edge of the
step and your heels hanging off. Hold on to
a railing or a stable surface for balance if
needed. Slowly rise up onto your toes as
high as you can, pushing through the balls
WO calf raise
of your feet, until you feel a contraction in
your calf muscles. Pause briefly at the top of
the movement, and then slowly lower your
heels back down to the starting position.
Repeat the movement for the desired
number of repetitions
WO crunches
Start on the ground lying down and lift you you perform better in sports and
self untill you shoulder blades and upper
back are off the ground then inhale and
slowly uncurl (lower) your torso back
towards the mat while keeping your feet,
tailbone and low back in contact with the
mat. The movement should focus on pulling perform everyday tasks, such
your rib cage towards your pelvis (the neck as lifting, carrying, and bending,
stays relaxed while the chin is tucked
towards the neck).
improved calf muscle
development: The calf raise
specifically targets the muscles
in the calves, which can help
improve the overall appearance
and strength of the calves. The
calf muscles are responsible for
plantar flexion (pointing your
toes) which is an important
movement for stability and
balance, as such calf raises can
help improve stability and
balance, reducing the risk of
ankle injuries. Calf muscles are
used in activities such as
jumping, running and walking,
having strong calf muscles can
help prevent lower leg injuries
by providing support to the knee
and ankle joint. Calf muscles
play a vital role in activities such
as running, jumping and
walking, so having strong calf
muscles can help improve
athletic performance in sports
that involve these activities,
such as basketball and soccer.
Calf raises, as with any
compound exercise, can
elevate heart rate and increase
cardiovascular fitness.
Doing crunches can help
strengthen and tone the
muscles of the abdominal
region, which can improve your
overall appearance and give
you a flatter, more toned
midsection. Strong abdominal
muscles can help support your
spine and improve your posture,
making it easier to stand up
straight and sit up tall. Strong
abdominal muscles are an
important component of a
strong core, which can help with
balance and stability, and
reduce your risk of injury during
physical activity. Strong
abdominal muscles can help
other physical activities, as they
help you maintain proper form
and generate power during
movements. Strong abdominal
muscles can make it easier to
and can also help reduce the
risk of lower back pain.

Lie on your side on an exercise mat with
your legs extended and the left leg lying
directly on the right. Raise your upper body
to support yourself on your right arm, with
your elbow bent to 90 degrees and
WO side plank (modifyed) positioned directly under your shoulder.
Inhale and gently return yourself to your
starting position. Switch sides and repeat.
Increase the intensity of the exercise by
increasing the length of time you are in the
raised position.
Stand up tall and engage your core. Bring
one knee up towards your chest as you
drive your opposite arm forward.
WU high knees Bring the leg back down and repeat the
movement with the opposite leg. Continue
the movement, alternating legs at a quick
pace
The side plank targets the
muscles in your core, which
helps to increase overall core
strength and stability. The side
plank also targets the shoulder
stabilizer muscles, helping to
improve shoulder stability,
which can be beneficial for
exercises such as the push-up
and overhead press. The side
plank requires balance and
stability, so performing this
exercise regularly can help
improve balance and stability in
the body. The side plank can
help to strengthen the muscles
in the lower back, which can
help to reduce the risk of lower
back pain. A strong core and
good posture are closely
related, The side plank
specifically target the obliques
and other core muscles that
help to improve posture. The
side plank can be modified and
progressed in many ways,
which makes it a great exercise
for people at any fitness level.
High knees is an effective
cardio exercise that can help to
improve overall cardiovascular
fitness by increasing heart rate.
High knees requires you to lift
your knees up to waist-height,
which can help to improve leg
strength, specifically targeting
the quadriceps, hamstrings and
glutes. Additionally, the motion
of lifting the knee up and
stabilizing the core help to
target core muscles as well.
High knees requires a good
coordination between the upper
and lower body, as well as good
balance to execute the
movement. High knees can also
help to improve agility and
reaction time, making it a great
exercise for athletes or anyone
looking to improve their overall
athleticism. High knees is a
bodyweight exercise that can be
done anywhere and requires no
equipment, making it a
convenient and accessible
exercise for people of all fitness
levels

Start by standing at one end of a field or
open area. Begin running at a moderate
pace and then quickly change direction,
zigzagging or weaving around cones or
markers that are placed in a pattern. Focus effectively, which can improve
on quick, powerful steps and quick changes your overall coordination and
of direction, rather than on covering a lot of balance. Scatter strides involve
distance. Once you reach the end of the
cones or markers, turn around and repeat
the exercise, going back the way you came. and power in the muscles of
Repeat the exercise for a set number of
reps, or for a certain amount of time
WU skater strides
Start by warming up by walking or jogging at
a slow pace for a few minutes.
Increase the speed to your desired level,
depending on your fitness level and goals.
Set the incline to simulate running or
walking on hills, if desired.
Walk or run at your chosen speed and
incline for the desired length of time.
Cool down by gradually slowing your pace
and then walking at a slow pace for a few
minutes.
WU treadmill
Scatter strides involve quick
changes of direction and quick,
explosive movements, which
can help to improve your agility
and your ability to respond
quickly to changing conditions
on the field or in the ring.
Scatter strides can help to
improve your overall running
speed by emphasizing short,
explosive strides and quick
changes of direction. Scatter
strides require you to coordinate
multiple muscle groups in your
legs, core, and upper body to
perform the exercises
explosive, powerful movements
that can help to build strength
your legs, core, and upper
body. Scatter strides can help
athletes to improve their ability
to perform specific movements
required in sports that involve
rapid changes of direction, such
as soccer, football, basketball
and tennis. Scatter strides can
be intense cardiovascular
workout and can improve
endurance. Scatter strides can
be done anywhere with a little
space, no need for specialized
equipment.
Treadmill exercises can
improve cardiovascular fitness
by increasing the heart rate and
strengthening the heart.
Treadmill exercises burn
calories, which can help with
weight loss. Treadmill is
considered as a low-impact
workout, it’s easy on the joints,
which makes it a great option
for people with joint pain.
Treadmill allows you to exercise
indoors, regardless of the
weather, time of day, or your
location. Treadmill provides a
variety of workout options,
including walking, jogging,
running, and incline training.
most of the treadmill have
features that can track your
speed, distance, and calories
burned, making it easy to
monitor progress and set goals.

Sit on the floor with your legs straight out in
front of you. Lean forward, keeping your
CD hamstring stretch back straight and reach towards your toes.
Hold the stretch for 15-30 seconds. Repeat
the stretch 2-4 times.
Stand facing a wall with your hands placed calf. It can help to prevent injury
against the wall at shoulder height. Step
forward with one foot, keeping the heel of
the back foot on the ground.Bend your front balancing muscle length around
CD calf streatch
knee and lean forward, keeping your back
leg straight. Hold the stretch for 15-30
seconds. Repeat the stretch 2-4 times on
each leg.
Start by positioning the foam roller under the
muscle group you wish to target (such as
your quadriceps, hamstrings, or IT band).
Using your body weight, slowly roll back and
forth over the foam roller, applying pressure
to the targeted muscle group. When you find
CD foam rolling a tender spot, hold the roller in place and
breathe deeply for 20-30 seconds or until
the discomfort subsides. Move on to the
next section of muscle and repeat the
process. You can also use a smaller foam
ball to target specific areas, or use a roller
with knobs for a more intense pressure.
It can help improve flexibility
and range of motion in the
muscles. It can help relieve
muscle tightness and soreness.
It can help prevent injury in the
muscles. It can help to improve
posture by balancing muscle
length around the hip and thigh
It improves flexibility and range
of motion in the calf muscles. It
can help to relieve muscle
tightness and soreness in the
in the calf muscles. It can help
improve balance and posture by
the lower leg. It can be included
in injury prevention and
rehabilitation programs. It helps
to improve sport performance
by increasing ankle range of
motion and power in activities
like jumping, running, and
cycling.
Foam rolling can help to
increase flexibility in muscles by
breaking up adhesions and
knots, which can limit the range
of motion of a joint. By breaking
up adhesions and increasing
blood flow, foam rolling can help
to reduce muscle soreness,
especially after intense
workouts. By releasing muscle
tension and improving flexibility,
foam rolling can help to improve
muscle performance and
reduce the risk of injury. As you
roll over the muscle, pressure is
applied to the blood vessels and
increase blood flow and oxygen
to the muscles. Foam rolling
can help to prepare muscles for
activity by increasing blood flow
and muscle temperature, and
also can be used to cool down
and decrease muscle soreness
after activity. Foam rollers are
inexpensive and lightweight,
making them easy to take with
you on the go or use at home.
 Focus:
build upper body strenth
MOBILITY/WARM UP
Movement Muscles/Body Parts Details (reps. time, focus)
row machine cardio, quads and back 1 rep, break a sweat and increase heart rate, 7 mins
bear hugs back, arms, 3 reps repeat 15 times, loosin up mucles,
arm circles shoulders, biceps, and triceps 3 reps repeat 15 times, loosing up mucles and increase muscle mobility and flexability
painters shoulders, biceps, and triceps 3 reps repeat 15 times, loosing up mucles and increase muscle mobility and flexability
WORKOUT

Order Exercise Details Muscles Sets Reps Tempo Rest

A1 bench press only go down to 90
pectoralis
degrease major 4 6 2-0-2-0
A2 lat pulldown lower the bar slowly
latimus
and keep
dorci your back strait
4 6 2-0-2-0
A3 upright row keep you bad strait
trapezies,
and lift the
deltiods
wait slowly 4 6 2-0-2-0 2:30
B1 chest flies move your armes pectoralis
horasonaly major
and make sure
4 they dont
6 change
2-0-2-0
angles with you body
B2 dumbell rows make sure you body
latimus
fromdorci
kips to leg is at a 490 degree6angle 2-0-2-0
with your back strait
B3 side lateral raise keep ou arms strat
deltiods
and use you shoulders to
4 lift the weirt
6 not2-0-2-0
you arm 2:30
C1 tricep extension (cable) dont go beyong a tricept
90 degre andle with you elbow
4 6 2-0-2-0
C2 bicep curls (cable) keep your arms strait
bicept 4 6 2-0-2-0 2:30

STRETCH/COOL DOWN
Stretch/Movement Muscles Time Details
eliptical cardio, full body 5 mins 5 mins, medium speed, lower heart rate
Chest stretch chest, pectoalis major 30 secs 30 secs per arm, lower heart rate
foam rolling upper body 30 secs on
repeatf
the back
for evory
arms mucle
and chest
worked

Glossary
(Under "Section" indicate warm up, workout, cool down by using WU, WO, CD)
Section Exercise Name How to Perform Benefits and Muscles
Anchor your glutes to the seat when you sit
down in the machine. To support your spine,
The lat pulldown helps to build
tighten ("brace") your abdominal muscles.
and strengthen the muscles in
Throughout the exercise, try to keep your
the back, which can improve
low back from arching. Reach up and take
overall back strength and
hold of the bar with both tightly closed
stability. Strong back muscles
hands. Pull shoulders back and down and
can help to improve posture by
raise your arms overhead (attempt to hold
keeping the spine in proper
this position throughout the exercise). Lean
alignment. Improved back
back slightly and support yourself with your
strength can be beneficial for
legs (low back). Keep your head and spine
WO lat pulldown activities such as sports, lifting,
in alignment. Exhale slowly, then begin to
or carrying objects. Engaging in
bring the bar downward toward the top or
regular physical activity, such
middle of your chest by first depressing
as lat pulldowns, has been
(lowering) your scapulae. During the pulling
shown to improve mental well-
motion, try not to lean any further to the
being and reduce the risk of
back. Pull steadily until the bar approaches
certain health conditions, such
or your chest is touched. Allow the bar to go
as obesity and heart disease.
upward until your elbows are fully extended,
then slowly return to your starting position
by allowing your scapula to rise slightly.
Replicate the action.

When holding a barbell, spread your hands
somewhat wider than shoulder width while
lying face up on a flat bench. Press the feet
into the ground and the hips into the bench
while lifting the bar off the rack. Allowing the
elbows to stretch out to the side, slowly
WO bench press
lower the bar to the chest. In order to raise
the weight straight up and return to the
beginning position, stop when the elbows
are just below the bench and press your feet
firmly into the ground.
Stand with your feet shoulder-width apart
and hold a barbell or dumbbells in front of
your thighs with an overhand grip (palms
facing down).
Keeping your elbows close to your body, lift
the weight straight up towards your chest.
As you lift the weight, squeeze your
upright row
shoulder blades together and lift your
elbows up towards the ceiling. Slowly lower
the weight back down to the starting
position. Repeat for the desired number of
reps.
WO
Maintain the slight bend in your elbows,
neutral wrist position and vertical alignment
of your trunk throughout the movement.
Repeat the movement Performing the same
exercise while standing on an unstable
chest flies
surface (e.g., balance training device). To
protect your shoulders from potential injury,
lower the resistance, align your trunk
vertically
WO
The bench press helps to build
and strengthen the muscles in
the chest, shoulders, and
triceps, which can improve
overall upper body strength. By
increasing the size and strength
of your chest, shoulder, and
tricep muscles, the bench press
can help to improve muscle
definition and give your upper
body a more toned appearance.
Improved upper body strength
can be beneficial for activities
such as sports, lifting, or
carrying objects. Engaging in
regular physical activity, such
as bench press, has been
shown to improve mental well-
being and reduce the risk of
certain health conditions, such
as obesity and heart disease.
the upright row targets the
muscles in the shoulders,
including the deltoids and
rotator cuff muscles, which can
help to improve shoulder
strength and stability. The
upright row also works the
muscles in the upper back,
including the trapezius and
rhomboids, which can help to
improve upper back strength
and posture. Improved shoulder
and upper back strength can be
beneficial for activities such as
sports, lifting, or carrying
objects. Engaging in regular
physical activity, such as upright
rows, has been shown to
improve mental well-being and
reduce the risk of certain health
conditions, such as obesity and
heart disease.
Improved upper body strength:
The declined chest fly helps to
strengthen the chest, shoulder,
and tricep muscles, which can
improve overall upper body
strength. Increased muscle
tone: Performing the declined
chest fly on a regular basis can
help to improve muscle tone
and definition in the chest,
shoulders, and triceps.
Improved posture: Strong chest
muscles can help to improve
posture by pulling the shoulders
back and helping to hold the
spine in proper alignment.
Increased bone density:
Strength training exercises like
the declined chest fly can help
to increase bone density, which
can reduce the risk of
osteoporosis and other bone-
related conditions. Enhanced
athletic performance: Strong
chest muscles can help to
improve performance in a
variety of sports and activities,
such as swimming, throwing,
and boxing.
 Hold a dumbbell in each hand with your
palms facing your body. Bend forward at the
waist, keeping your back straight, until your
upper body is parallel to the ground. Let the
dumbbells hang straight down from your
shoulders, with your palms facing each
other.
dumbell rows Pull one dumbbell up to your side, keeping
your elbow close to your body. As you lift
the dumbbell, squeeze your shoulder blade
back and towards the center of your back.
Lower the dumbbell back to the starting
position and repeat the movement with the
other arm. Continue alternating arms for the
WO desired number of reps.
stand with your feet shoulder-width apart
and hold a dumbbell in each hand. Keep
your arms straight and palms facing each
other. Slowly raise the dumbbells out to the
side lateral raise sides, leading with your elbows, until your
arms are parallel to the ground. Hold this
position for a few seconds, then lower the
dumbbells back down. Repeat for several
repetitions.
WO
Stand facing the cable machine with your
feet shoulder-width apart. Grasp the cable
handle with an overhand grip, keeping your
elbows close to your body.
With your arms straight, lift the handle up
tricept extention (cable) and back until your arms are fully extended.
Keeping your upper arms stationary, bend
your elbows and lower the handle behind
your head. Straighten your arms again to
return to the starting position. Repeat for the
desired number of reps.
WO
Each hand should be facing up as you
grasp the grips that are attached to the
cable, keeping your wrists, elbows, and
shoulders in a straight line at a distance of
roughly a shoulder's width. Bending the
elbows and maintaining them close to the
bicept curls (cable)
midline of the body, raise the weights
toward the shoulders. Put the weight back in
the beginning position by lowering it
gradually. Keep your chest still and only
move your arms.
WO
This exercise helps strengthen
your upper back muscles, which
can help improve your posture.
Dumbbell rows work your lats,
traps, and other upper back
muscles, which can help
improve your overall upper body
strength. Gripping the
dumbbells during the exercise
can help improve your grip
strength. The act of holding
your body in a bent-over
position while performing the
exercise can help improve your
core stability.
Improved shoulder strength:
The side lateral raise helps to
strengthen the lateral deltoid
muscles, which can improve
overall shoulder strength and
stability. Increased muscle tone:
Performing the side lateral raise
on a regular basis can help to
improve muscle tone and
definition in the shoulders.
Improved posture: Strong
shoulder muscles can help to
improve posture by pulling the
shoulders back and helping to
hold the spine in proper
alignment. Increased bone
density: Strength training
exercises like the side lateral
raise can help to increase bone
density, which can reduce the
risk of osteoporosis and other
bone-related conditions.
Enhanced athletic performance:
Strong shoulder muscles can
help to improve performance in
a variety of sports and activities,
such as swimming, throwing,
and boxing.
Improved tricep strength and
definition: This exercise targets
the tricep muscles, helping to
strengthen and tone them.
Increased upper body strength:
Tricep extensions with a cable
can help improve your overall
upper body strength. Improved
posture: Strong tricep muscles
can help improve your posture
by helping to keep your
shoulders back and down.
Improved upper body strength:
Bicep curls help to build and
strengthen the muscles in your
arms, which can make everyday
activities such as lifting or
carrying objects easier.
Improved muscle definition: By
increasing the size and strength
of your biceps muscles, bicep
curls can help to improve
muscle definition and give your
arms a more toned appearance.
Improved functional fitness:
Strong biceps muscles can help
to improve your overall upper
body strength and functional
fitness, which can be beneficial
for activities such as sports,
gardening, or household
chores.Improved mental and
physical well-being: Engaging in
regular physical activity, such
as bicep curls, has been shown
to improve mental well-being
and reduce the risk of certain
health conditions, such as
obesity and heart disease.
 start by adjusting the foot straps so that your
feet are secure. Sit on the seat with your
knees bent and grab the handle with an
overhand grip. Lean back slightly and
straighten your legs to extend the handle.
Use your arms and legs to push and pull the
handle, simulating the motion of rowing a
rowing machine
boat. Keep your back straight and avoid
rounding your shoulders. As you row, your
feet should remain in the straps and your
body should move as one unit. When you're
finished, return the handle to the starting
position and carefully get off the machine.
WU Repeat for several repetitions.
stand shoulder with the part. bring your
arms out and at a 90 degree angle with you
legs and hips. bring them in to the point
where you are hugging yourself and reapeat
WU bear hugs
this. each hug should be around 2 to 3 sec
in lenth and your arms shoud always be up
at a 90 angle even when you are huging
yourself
start by standing with your feet shoulder-
width apart and your arms extended out to
the sides at shoulder level. Begin by making the muscles in the shoulders,
small, forward circles with your arms,
gradually increasing the size of the circles can help to improve upper body
as you become more comfortable. After a
few repetitions, switch directions and make Strong shoulder muscles can
backward circles with your arms. Continue
arm circles to alternate between forward and backward helping to keep the shoulders in
circles for several repetitions. As you
perform the stretch, be sure to keep your
shoulders relaxed and avoid tensing up.
Dynamic stretching arm circles are a great
way to improve flexibility and range of
motion in your shoulders, upper back, and
arms. They can also help to reduce muscle mental and physical well-being:
tension and promote relaxation.
WU
movre arms up and down in a straid forward strength: The combination of
derection. make sure you are controlling the the plank position and the
WU painters
speed of your arms and going from
completly up to completly down
Rowing on a rowing machine
(also called an indoor rower) is
a great way to get a full-body
cardiovascular and strength-
training workout.
bear hugs are good for
increasuing arm strenth and
reducing mucle tention on the
joints of the arms and upper
body above the core.
Improved shoulder mobility:
Arm circles help to stretch and
strengthen the muscles in the
shoulders, which can improve
overall shoulder mobility and
flexibility. Improved upper body
strength: The circular motion of
arm circles requires the use of
upper back, and arms, which
strength. Improved posture:
help to improve posture by
proper alignment. Improved
functional fitness: Improved
shoulder mobility and strength
can be beneficial for activities
such as sports, lifting, or
carrying objects. Improved
Engaging in regular physical
activity, such as arm circles,
has been shown to improve
mental well-being and reduce
the risk of certain health
conditions, such as obesity and
heart disease.
the benefits of painters are
mosly in increased muscle
mobitlity. Improved core
strength: Painters require you to
maintain a stable, plank
position, which can help to
strengthen the muscles in your
core, including your abs, lower
back, and obliques. Improved
shoulder stability: The reaching
motion in painters helps to
strengthen the muscles in your
shoulders and improve shoulder
stability. Improved upper body
reaching motion can help to
strengthen the muscles in your
arms, chest, and upper back.
Improved functional fitness:
Improved core strength and
shoulder stability can be
beneficial for activities such as
sports, lifting, or carrying
objects. Improved mental and
physical well-being: Engaging in
regular physical activity, such
as painters, has been shown to
improve mental well-being and
reduce the risk of certain health
conditions, such as obesity and
heart disease.

Start by adjusting the machine to your
height and preferences. This may include
adjusting the resistance, incline, and foot
pedals.Stand on the foot pedals, holding
onto the handles for balance. Start by
moving your legs in a fluid, elliptical motion,
simulating the motion of walking or running.
CD eleptical
Keep a steady pace and focus on keeping
your form proper, maintaining an upright
posture and engaging your core. Adjust the
resistance and incline to challenge yourself
and vary your workout Warm up for 5-10
minutes and cool down for the same amount
of time.
Stand with your feet shoulder-width apart,
and place your hands behind your head,
with your elbows pointing out to the sides.
Gently push your elbows back, while
CD chest stretch keeping your hands on your head,
stretching your chest muscles. Hold the
stretch for 15-30 seconds, or as long as is
comfortable. Relax your arms and repeat
the stretch.
Elliptical machines provide a
cardiovascular workout without
the impact on your joints,
making it a good option for
people with joint pain or injuries.
Elliptical machines work
multiple muscle groups,
including the legs, glutes, core,
and upper body, providing a full-
body workout Many elliptical
machines come with pre-set
programs and allow for
adjustments of resistance and
incline, providing a variety of
workout options to challenge
your fitness level and prevent
boredom. Elliptical machines
have adjustable resistance and
incline options, you can set the
machine to match your fitness
level and progress over time.
Elliptical machines are an
effective way to improve
cardiovascular fitness, increase
muscle endurance, and burn
calories. Ellipticals can be used
by people of all fitness levels,
from beginners to athletes, and
for people of all ages.
Tight chest muscles can cause
the shoulders to round forward,
leading to poor posture.
Stretching the chest muscles
can help to improve posture by
lengthening tight muscles and
promoting better alignment.
Regularly stretching the chest
muscles can increase flexibility
in these muscles, making it
easier to perform activities such
as reaching, lifting, and twisting
without discomfort or injury.
Chest stretching can help to
relieve muscle tension and
discomfort in the chest,
shoulders, and upper back.
People who spend a lot of time
working on a computer, playing
video games or do other
repetitive upper body motions,
may experience strain in the
chest, shoulders, and upper
back. Stretching can help to
alleviate this strain and prevent
pain. Regularly stretching the
chest muscles can help to
prevent injury by keeping the
muscles flexible and strong, and
can also help to improve overall
muscle balance. By increasing
flexibility and reducing muscle
tension, chest stretching can
also help to improve
performance in sports and other
physical activities that rely on
upper body strength and
flexibility.

Start by positioning the foam roller under the
muscle group you wish to target (such as
your quadriceps, hamstrings, or IT band).
Using your body weight, slowly roll back and
forth over the foam roller, applying pressure
to the targeted muscle group. When you find
CD foam rolling a tender spot, hold the roller in place and
breathe deeply for 20-30 seconds or until
the discomfort subsides. Move on to the
next section of muscle and repeat the
process. You can also use a smaller foam
ball to target specific areas, or use a roller
with knobs for a more intense pressure.
Foam rolling can help to
increase flexibility in muscles by
breaking up adhesions and
knots, which can limit the range
of motion of a joint. By breaking
up adhesions and increasing
blood flow, foam rolling can help
to reduce muscle soreness,
especially after intense
workouts. By releasing muscle
tension and improving flexibility,
foam rolling can help to improve
muscle performance and
reduce the risk of injury. As you
roll over the muscle, pressure is
applied to the blood vessels and
increase blood flow and oxygen
to the muscles. Foam rolling
can help to prepare muscles for
activity by increasing blood flow
and muscle temperature, and
also can be used to cool down
and decrease muscle soreness
after activity. Foam rollers are
inexpensive and lightweight,
making them easy to take with
you on the go or use at home.
 Focus:
build lower body strenth
MOBILITY/WARM UP
Movement Muscles/Body Parts Details (reps. time, focus)
7 mins, one time, increase heart rate and
treadmill cardio, legs break a sweat
high knees quds, hamstrings, break a sweat, dynamic strech
break a sweat increase mobility and
scater strides legs, hamstring, quadraceps flexability

WORKOUT

Order Exercise Details Muscles Sets Reps Tempo Rest

A1 squats (med ball) keep you back strait
quadraceps,
thought the
hamstrinngs,
exersise 4glutimus maximus
6 2-0-2-0
A2 leg curl make sure you legs
hamstrings
curl inwards not letting 4
you knees6go outwards
2-0-2-0
A2 seated calf raise make sure you follow
gastrocnemius,
the tempo for
soleus
this exersise
4 in paticulare
6 2-0-2-0
for best results
2:30
B1 leg press make you you fully
quadraceps,
go inwards hamstrinngs,
witht he leg press
4glutimus
and maximus
6avoid completly
2-0-2-0 strait legs
B2 wall sit keep you body and
hadraceps,
legs and ahamstrings,
90 degree ange
glutimus
4 andmaximus
make
6 sure
2-0-2-0
you entire upper body is aga
B3 calf raise (med ball) make sure your following
gastrocnemius,
the tempo
soleus
and going
4 slowly 6for results
2-0-2-0 2:30
C1 sit ups (med ball) make sure you are
abdominus
holding the
rectus
med ball dereclty
4 up throuht
6 the
2-0-2-0
exersise
C2 russian twists (med ball) use you core to carry
obliques
the med ball and not you
4 arms 6 2-0-2-0 2:30

STRETCH/COOL DOWN
Stretch/Movement Muscles Time Details
treadmill cardio 5 mins slowly lower hear rate by active rocovery, pic
Calf stretch hamstrings, legs 30 secs loosen up mucles that were titened specificly
foam rolling calf, gastronemeus, soleus 30 secs loosen up lower leg muscles

Glossary
(Under "Section" indicate warm up, workout, cool down by using WU, WO, CD)
Section Exercise Name How to Perform Benefits and Muscles

stand with your feet shoulder-width apart,
toes facing forward, and arms at your sides.
Then, lower your body as if you were going
to sit back into a chair, pushing your hips
back and bending your knees. Keep your
WO squats(med ball)
chest up and your head facing forward as
you lower. When your thighs are parallel to
the ground, pause briefly and then push
through your heels to return to the starting
position.
Lie on your stomach on a mat or the floor
with your legs extended behind you. Place
your hands palms down on the floor beside
your head, or extend your arms in front of
you. Lift your legs off the ground, keeping
WO leg curl them straight. Slowly bend your knees and
bring your heels towards your buttocks.
Hold the position for a moment, then slowly
straighten your legs to return to the starting
position.
Squats are a great exercise for
strengthening the legs and
buttocks, as well as the core
muscles of the back and
abdomen. They can also
improve flexibility and mobility in
the hips and ankles. In addition,
squats can help to increase
bone density, which can reduce
the risk of osteoporosis.
Regular squatting can also
improve balance and
coordination, and may help to
reduce the risk of falls in older
adults. Finally, squats are a
functional exercise that can help
you perform everyday tasks,
such as picking up objects from
the ground or climbing stairs,
with greater ease.
Strong hamstring muscles can
help you run faster, jump
higher, and improve your overall
performance in sports and other
physical activities. Strong
hamstrings can help support
and stabilize your pelvis, which
can help improve your posture.
Weak hamstring muscles can
increase your risk of injury,
especially if you participate in
activities that require a lot of
running or jumping.
Strengthening your hamstrings
can help reduce this risk. Strong
hamstrings can help improve
your balance, which can be
especially important as you get
older. Hamstring curls help
strengthen not just your
hamstrings, but also the
muscles in your calves and
lower back. This can lead to
improved overall leg strength
and function.

Stand with your feet hip-width apart, with the
balls of your feet on the edge of a step or
raised surface. If using a step, you can use
the stair or a platform you made. If using a
raised surface, you can use a weight plate
or a book Slowly raise your heels as high as
WO seated calf raise
you can go, lifting your body up onto the
balls of your feet. Hold the position for a
moment, then lower your heels back down
to the starting position. Repeat the
movement for the desired number of
repetitions.
Calf raises target the muscles in
the calf, helping to build
strength and tone in this area.
calf muscles play a crucial role
in maintaining balance and
stability in the ankle and foot,
regular calf raise exercise can
improve balance and prevent
ankle injuries. calf muscle
helps to generate power during
jumping, and strengthening calf
muscles through calf raises can
improve jumping ability in sports
and activities. calf muscles help
to support the spine and keep
the body in proper alignment,
strong calf muscles can improve
posture. calf muscles play a
major role in the propulsion
phase of gait, by strengthening
calf muscles through calf raises,
can improve running or walking
efficiency and speed. it's a
bodyweight exercise, it is
considered a low-impact
exercise which can be
beneficial for people with joint
pain or those recovering from
injury

Adjust the seat of the leg press machine so
that your knees are bent at a 90-degree
angle when your back is fully pressed
against the seat. Place your feet on the
platform, shoulder-width apart. Keep your
feet flat on the platform and your toes
pointing straight ahead. Grasp the handles
or the sides of the seat for support. Slowly
WO leg press
press the platform away from your body by
extending your legs. Keep your back
pressed against the seat and your hips in
contact with the seat at all times. Pause at
the top of the movement and then slowly
lower the platform back towards your body
by bending your knees. Repeat for the
desired number of repetitions
The primary muscle group
targeted by the leg press is the
quadriceps, which are the
muscles on the front of the
thigh. Strong quadriceps can
help improve athletic
performance, reduce the risk of
knee injuries, and make
everyday activities like walking
and climbing stairs easier. The
leg press also works the glutes
and hamstrings, which are the
muscles on the back of the
thigh. Strong glutes and
hamstrings can help improve
athletic performance, reduce
the risk of lower back pain, and
improve posture. Because the
leg press is a compound
exercise that works multiple
muscle groups, it can help
improve balance and stability in
the legs. This can reduce the
risk of injury when performing
other exercises or participating
in sports. The leg press is a
weight-bearing exercise that
works against gravity, which
helps stimulate bone growth
and can increase bone density,
which may decrease the risk of
osteoporosis and other age-
related bone issues. the leg
press is a great compound
exercise that can help improve
cardiovascular health by
elevating the heart rate, making
it an cardio-respiratory workout.

Stand with your back against a wall, with
your feet shoulder-width apart and
positioned about 2 feet away from the wall.
Slowly bend your knees and lower your
body down the wall until your thighs are
parallel to the floor and your knees are
directly above your ankles. Hold this
WO wall sit
position for a set amount of time, anywhere
from 15 seconds to a minute or more.
Slowly straighten your legs and return to the
starting position. Repeat for a set number of
reps.
Stand with your feet shoulder-width apart,
and hold a medicine ball at chest height.
Slowly raise up onto the balls of your feet,
lifting your heels off the ground. Hold the
WO calf raise (med ball)
position for a moment at the top of the
movement. Slowly lower your heels back to endurance in the calf muscles,
the starting position. Repeat the exercise for which can be beneficial for
a set number of reps.
Slowly sit up, using your abdominal muscles
to lift your upper body towards your knees.
Keep your back straight and your chin
tucked in as you rise up. As you come up to
WO sit ups (med ball) a sitting position, press the medicine ball
straight out in front of you. Slowly lower your
upper body back to the starting position,
being sure to control the movement with
your abs.
Wall sits are a great way to
work your quadriceps,
hamstrings, and glutes, which
can help to improve muscle
strength and endurance in
these areas. Holding the wall sit
position requires you to engage
your core muscles to maintain
proper form, which can help to
improve core stability and
balance. Wall sits can help to
improve power and endurance
in the legs, which can be
beneficial for sports and other
activities that require quick,
explosive movements. Wall sits
are a low-impact exercise that
puts minimal stress on the
joints, making it a good option
for people with joint pain or
injuries. Wall sits can be done
anywhere, with no equipment
required.
Calf raises with a medicine ball
provide an added resistance,
which can help to improve the
strength of your calf muscles.
Holding the medicine ball at
chest height during the calf
raise exercise requires you to
engage your core muscles and
maintain your balance, which
can help to improve overall
stability and balance. Calf
raises with a medicine ball can
help to increase power and
sports and other activities that
require quick, explosive
movements. Calf raises are a
low-impact exercise, which
makes them a good option for
people with joint pain or injuries.
Medicine balls come in different
weights, it's easy to adjust the
resistance to your level.
Strengthening the core muscles
Improving balance and stability
Increasing overall power and
explosiveness Enhancing
athletic performance Improving
posture Helps in burning
calories
 Sit on the ground with your knees bent and
your feet flat on the floor. Lean back slightly
and lift your feet off the floor, so that you're
balancing on your sit bones. Hold the weight
with both hands and extend your arms in
front of you. Ywist your torso to the right,
WO russian twists (med ball)
bringing the weight to the side of your body
and tapping the floor next to your hip. Twist
to the left and tap the floor on the opposite
side. Repeat this twisting motion, working to
keep your core engaged throughout the
movement.
Stand up tall and engage your core. Bring
one knee up towards your chest as you
drive your opposite arm forward.
WU high knees Bring the leg back down and repeat the
movement with the opposite leg. Continue
the movement, alternating legs at a quick
pace
Strengthening the oblique
muscles, which are the muscles
on the sides of the abdomen.
Building core stability and
balance. Improving your ability
to rotate and stabilize your
trunk. Targeting deep
abdominal muscles. Improving
coordination and flexibility.
Helping burn calories.
High knees is an effective
cardio exercise that can help to
improve overall cardiovascular
fitness by increasing heart rate.
High knees requires you to lift
your knees up to waist-height,
which can help to improve leg
strength, specifically targeting
the quadriceps, hamstrings and
glutes. Additionally, the motion
of lifting the knee up and
stabilizing the core help to
target core muscles as well.
High knees requires a good
coordination between the upper
and lower body, as well as good
balance to execute the
movement. High knees can also
help to improve agility and
reaction time, making it a great
exercise for athletes or anyone
looking to improve their overall
athleticism. High knees is a
bodyweight exercise that can be
done anywhere and requires no
equipment, making it a
convenient and accessible
exercise for people of all fitness
levels

Start by standing at one end of a field or
open area. Begin running at a moderate
pace and then quickly change direction,
zigzagging or weaving around cones or
markers that are placed in a pattern. Focus effectively, which can improve
on quick, powerful steps and quick changes your overall coordination and
WU skater strides
of direction, rather than on covering a lot of balance. Scatter strides involve
distance. Once you reach the end of the
cones or markers, turn around and repeat
the exercise, going back the way you came. and power in the muscles of
Repeat the exercise for a set number of
reps, or for a certain amount of time
Start by warming up by walking or jogging at
a slow pace for a few minutes.
Increase the speed to your desired level,
depending on your fitness level and goals.
Set the incline to simulate running or
walking on hills, if desired.
WU/CD treadmill
Walk or run at your chosen speed and
incline for the desired length of time.
Cool down by gradually slowing your pace
and then walking at a slow pace for a few
minutes.
Scatter strides involve quick
changes of direction and quick,
explosive movements, which
can help to improve your agility
and your ability to respond
quickly to changing conditions
on the field or in the ring.
Scatter strides can help to
improve your overall running
speed by emphasizing short,
explosive strides and quick
changes of direction. Scatter
strides require you to coordinate
multiple muscle groups in your
legs, core, and upper body to
perform the exercises
explosive, powerful movements
that can help to build strength
your legs, core, and upper
body. Scatter strides can help
athletes to improve their ability
to perform specific movements
required in sports that involve
rapid changes of direction, such
as soccer, football, basketball
and tennis. Scatter strides can
be intense cardiovascular
workout and can improve
endurance. Scatter strides can
be done anywhere with a little
space, no need for specialized
equipment.
Treadmill exercises can
improve cardiovascular fitness
by increasing the heart rate and
strengthening the heart.
Treadmill exercises burn
calories, which can help with
weight loss. Treadmill is
considered as a low-impact
workout, it’s easy on the joints,
which makes it a great option
for people with joint pain.
Treadmill allows you to exercise
indoors, regardless of the
weather, time of day, or your
location. Treadmill provides a
variety of workout options,
including walking, jogging,
running, and incline training.
most of the treadmill have
features that can track your
speed, distance, and calories
burned, making it easy to
monitor progress and set goals.
 It improves flexibility and range
of motion in the calf muscles. It
can help to relieve muscle
tightness and soreness in the
Stand facing a wall with your hands placed calf. It can help to prevent injury
against the wall at shoulder height. Step in the calf muscles. It can help
forward with one foot, keeping the heel of improve balance and posture by
the back foot on the ground.Bend your front balancing muscle length around
CD calf stretch
knee and lean forward, keeping your back the lower leg. It can be included
leg straight. Hold the stretch for 15-30 in injury prevention and
seconds. Repeat the stretch 2-4 times on rehabilitation programs. It helps
each leg. to improve sport performance
by increasing ankle range of
motion and power in activities
like jumping, running, and
cycling.
Foam rolling can help to
increase flexibility in muscles by
breaking up adhesions and
knots, which can limit the range
of motion of a joint. By breaking
up adhesions and increasing
blood flow, foam rolling can help
to reduce muscle soreness,
especially after intense
workouts. By releasing muscle
tension and improving flexibility,
foam rolling can help to improve
muscle performance and
CD foam rolling reduce the risk of injury. As you
Start by positioning the foam roller under the roll over the muscle, pressure is
muscle group you wish to target (such as applied to the blood vessels and
your quadriceps, hamstrings, or IT band). increase blood flow and oxygen
Using your body weight, slowly roll back and to the muscles. Foam rolling
forth over the foam roller, applying pressure can help to prepare muscles for
to the targeted muscle group. When you find activity by increasing blood flow
a tender spot, hold the roller in place and and muscle temperature, and
breathe deeply for 20-30 seconds or until also can be used to cool down
the discomfort subsides. Move on to the and decrease muscle soreness
next section of muscle and repeat the after activity. Foam rollers are
process. You can also use a smaller foam inexpensive and lightweight,
ball to target specific areas, or use a roller making them easy to take with
with knobs for a more intense pressure. you on the go or use at home.