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Intermediate Exercises (Group V)

Tips on resistance training:

  • Remember to breathe.
  • Perform all movements slowly with controlled motion.
  • Stay within ranges of motion that are comfortable for your joints. If a certain movement causes discomfort, shorten the range of motion.
  • Choose a weight that feels comfortable for you, especially in the beginning. You want to be able to complete your set, while keeping proper form, with a small amount of muscle burn and fatigue. Don’t overdo it. As you progress in your exercise regimen and get stronger, you will be able to work harder and handle more weight.
DOWNLOAD PRINTABLE EXERCISE GUIDE

Back

Position yourself on your hands and knees on the floor or one knee on a bench. Keeping your back straight and shoulder blades together, brace yourself with one hand on the floor or bench. Take your weight with the other hand, letting your arm hang at your side. Pull the weight straight up, bending at the elbow. Continue the movement until your elbow reaches your side. Hold the position for two seconds, and then release slowly. Repeat this 12-15 times, and then switch arms.

Chest

Position yourself on your hands and knees on the floor, hands positioned a little wider than shoulder-width. Stretch your body so that with your knees remaining bent on the floor, your torso becomes straightened at the hips. Slowly perform a modified push-up, by bending at the elbows, until they reach a 90 degree angle. Hold for a couple of seconds, and then push yourself back up to the start position. During this entire time, make sure that your back stays straight. Repeat this 12-15 times.

Triceps

Position yourself on your hands and knees on the floor, hands positioned at shoulder width apart, or with one knee on a bench. Keeping your back straight and shoulder blades together, brace yourself with one hand on the floor or bench. Take your weight with the other hand, keeping your elbow glued to your side and your lower arm hanging toward the floor. Straighten your elbow and bring your weight up next to your body. Hold the position for two seconds and then release slowly. Repeat this 12-15 times, and then switch arms.

Biceps

Standing tall, with shoulder blades together, hold your weights down at your sides in both hands. Slowly curl your weights up to your shoulders, bending at the elbow as far as you can. Hold and squeeze the biceps for two seconds, and then slowly release. Repeat 12-15 times.

Shoulders

Sitting in a chair that supports your back, grab your weights with both hands, letting your arms hang at your sides. Raise your arms directly out to your sides, until your arm reaches about a 90 degree angle from your body. Make sure your back stays straight, and your shoulder blades together during the entire movement. Hold this position for two seconds, and then slowly release. Repeat 12-15 times.

Core Strength

Abdominal: Laying face-up on the floor, with knees bent, gently hold the back of your head with both hands, bending at the elbow. Pretending like your belly button is touching your spine, move your elbows toward your knees and your knees toward your elbows, like your body is forming a ball. Hold at the top for two seconds, and then slowly release. Repeat 12-15 times.Rotational: Laying face-up on the floor, with knees bent, and one foot resting on the opposite knee, gently hold the back of your head with both hands, bending at the elbow. Pretending like your belly button is touching your spine, raise your right elbow toward your left knee, while raising your lower body off of the ground simultaneously. Hold at the top for two seconds, and then slowly release. Repeat 12-15 times, and then switch to the opposite side.Lower Back: Laying face-down on a comfortable stable surface, lay your arms down at your sides and legs out straight. Raise your upper body, keeping your arms glued to your sides, and hold the position for 5 seconds. Make sure to keep your neck and back in a neutral position. Lower and repeat 10 times.

Quads

In a seated position on the floor, straighten out your left leg. Cross your right leg over your left, and put your foot on the floor. While bracing yourself with your hands and keeping a neutral spine position, lift your left leg off of the ground and make 10 small circles with your toe clockwise, and then 10 small circles counter clockwise. Make sure that the knee on your supporting leg is slightly bent. Repeat on the opposite leg.

Hamstrings

Position yourself on your hands and feet on the floor, hands positioned about shoulder-width apart. Keeping a neutral spine and neck, extend one leg straight out behind you, knee straight, in line with the rest of your body. Holding that position, Make 10 small circles with your toe clockwise, and then 10 small circles counter clockwise. Then switch legs.
 
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