Первый слайд презентации: Body Improvement Club Day 3 Workout
Organized by Ruby and Danny
Слайд 2: Warm-up Stretches
Before you do the workout, please make sure to do numbers 1-8, 10-11, 14, and 16 on the chart to the right. For each stretch, hold the pose for about 10-15 seconds. Additionally, before you start the workout/stretches, feel free to play some music! (like perhaps some mp100 music?)
Слайд 3: Baseline Workout
Exercises Lunges Squats Planks No need to overdo it. Remember the focus is solidifying our core foundation and gradually building up from there! Plus we’re doing this together!!
Слайд 4: Lunges (Muscle Group: Buttocks & Thighs) Light: 2 sets,10-12 reps (minute rest between sets) Heavy: 4 sets,10-12 reps (minute rest between sets)
Слайд 5: Squats (Muscle Group: Lower body; Buttocks & Thighs) Light: 2 sets, 5-10 reps (90 sec rest between sets); Heavy: 3 sets,10-12 reps (60 sec rest between sets)
Start standing upright. Always perform a squat with your feet hip distance apart. Feet parallel to your shoulders, arms out in front of you, back straight Your hips should sink behind you as if you are sitting in a chair.
Слайд 6: Planks (Muscle Group: Abs & Back)
Begin by holding the plank position for 15 seconds. Light: 3 sets, 30 seconds rest between sets Heavy: 5 sets, 45 seconds rest between sets Note: Eventually we’ll progress up to 90 seconds!
Слайд 7: Intermediate Workout (O nly if you feel you’re ready to take it up a notch!)
Exercises (do baseline workout first) Bicep curls Lateral raises Triceps kickbacks Note: Adjustable weights highly recommended to add resistance for these exercises! Suggestions will be shared in BIC channel this week throughout Workout Day!
Слайд 8: Bicep Curls (Muscle Group:Upper Body) 2 sets 10-12 reps each arm, minute rest (using whatever weights/dumbells you have; if you don’t have either use something you can grasp with your fist)
Stand with feet hip distance apart, palms facing inward towards mid-line of your body Maintain posture as you raise and lower the weights, bending at the elbow
Слайд 9: Lateral Raises (Muscle Group: Upper body) 2 sets 10-12 reps, minute and a half rest
Stand with dumbbell with each hand, palms facing inward towards mid-line of body Raise your arms straight to shoulder height and lower slowly If you are bending your elbows, you are lifting too much weight Lower the arm weights and keep your arms straight
Слайд 10: Triceps kickbacks (Muscle Group: Upper body) 2 sets 10-12 reps, minute and a half rest
Use a chair/bench to stabilize yourself Extend your arm slowly backward and return to starting position with control
Последний слайд презентации: Body Improvement Club Day 3 Workout: Cool-down Stretches
These stretches are basically the same as the w arm-up ones, but they’re just as important! So, once more, please make sure to do 1-8, 10-11, 14, and 16. This time, do each pose for about 15 seconds, regardless of how long you held them for last time. This concludes our first workout session! (Keep in mind this is testing the waters in a way, it’s intended to assess people’s skill levels.) Notes: Unfortunately there will not be a strength section this week, as we need to encourage people to purchase (not too heavy) weights, and compile a list for alternatives to weights. Please offer your feedback on whether the workout was too easy, too hard, etc. And we love suggestions, so feel free to @ or dm us!