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Beginner Exercises
Intermediate Exercises
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Intermediate Exercises

These exercises go beyond the “body weight only” exercises introduced in Beginner exercises Groups I through III and introduce external sources of resistance to increase muscle strength and tone.Some important tips for 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.
Group IV Exercises...

Group IV Exercises

These exercises introduce the concept of joint range of motion with exterior sources of resistance. You will perform these exercise movements laying down, sitting down or standing, external resistance can vary, based upon your strength level.  You can use hand weights, kettle bells or medicine balls for extra resistance. If you do not have access to weight equipment, some things around the house that can be used as weights are soup cans, water jugs, or rocks…
Group V Exercises

Group V Exercises

These exercises use the same philosophies that are found in Group IV, but are slightly more challenging. Remember that perfect form when performing these movements is key in the prevention of injury.
Group VI Exercises...

Group VI Exercises

These movements are the most advanced exercises in the intermediate category. In order to challenge yourself, try to increase your levels of resistance before moving on to the advanced exercises. Keep your movements slow and controlled, pausing at during the muscular contraction, and feeling that squeeze.
 
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