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Targeted muscle groups: Biceps curls as in the name primarily target upper body such as the biceps muscles (long head and short head) and the forearm. Biceps curls are good at focusing on strengthening the muscles in the biceps which help stabilise the elbow joint along with the forearm which helps the elbow bend. Doing biceps curls can also help with losing fat around the muscle and improve athletic performances with sports that are highly dependable on arms.

How to preform this workout: Stand in a comfortable position with feet shoulder width apart. Using the middl of the resistance band place it under both feet, with your arms at a 90 degree angle the band should be tight. Bent your elbows up to your shoulders holding the resistance band.

Breathing: In this workout it us important to make sure you inhale lowering your arms down and exhale deeply as you begin to bring your arms back up.

Modifying this workout:

making it harder - To these more challenging you can use two dum bells instead of the resistance band. This will create more weight and strain for the muscles to use making it harder. Or just increasing the size ofd the resistance band will make it more challenging

making it easier - To make bi cep curls easier you can switch out the resistance band and use one thats less thick which reducing the resistance and strain against your biceps.

tips for success:

-find the correct resistance band that will give you enough challenge and thats not too easy

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Targeted muscle groups: Lunges specifically target lower body muscles such as glutes, hamstrings, quadriceps, and calves. Lunges are a good tool to strengthen your balance and stability as it targets each side of your body independently. Being balanced and flexible is important to have as an older person to improve quality of life as you age. Jump lunges is a type of plyometric movement which helps your explosiveness in fast pass sports.

How to preform this workout: First start stand up comfortably feet shoulder width apart, step ahead with one foot and lean forward in till your knee reaches a 90-degree angle, and your knee behind is parallel to the ground. Return to starting position and do the same movement's with your other leg. To achieve the jumping lunges when going to starting position jump up and change legs in the air landing on the other leg.

Breathing: When workout it is important to breath when exerting the most power which is when your going down into the lunge. During this is when you take a deep breath out emptying your lunges and diaphragm. Breathing in when jumping out of the position making sure to take a deep breath. This helps you relax and increasing oxygen through blood flow.

Modifying move:

ways to make it harder - To make these lunges more challenging, possibly using a dumbell or medicine ball in each hand down your side or holding a dumbell against your chest. These can then vary in weight making it more changing the heavier the dumbell weighs.

ways to make it easier -To make them easier, doing normal lunges with out jumping makes the exercise slow giving a slight break in between rep, when standing up. If you still want to jump, slowing down the intensity of reps can help make the load easier.

Tips for success:

-Try to land in the same position as you jumped from to help stay stable

-Your feet should not be in line with each other giving you more balance.

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Targeted muscle groups: In calf raises its specifically targeting lower body muscle groups such as the calf muscle and the Achilles tendon. Calf raises are a good exercise to strengthen the calf which help us move our lower legs, feet and ankles which are important body parts to be mobil. They allow us to walk, run, balance, leap, and flex our feet. Calves are also used to support and stabilize our legs enabling for us to stand up straight.

How to preform this workout:

Begin standing with both feet on the ground shoulder width apart. Lift up one leg and with the other raise onto your tippy toes lifting your heel off the ground. Lower your foot fully back on the ground and keep repeating.

Breathing: During calf raises its important to breath when going up, exhaling your breath this will provide oxygen in your muscles to help them in the strain. When lowering your foot inhale your breath.

Modifying move:

ways to make it harder - To make these calf raises harder you can use a step, this makes it more challenging because the is further for you to go down. This is because it fully extends your calf and Achilles tendon making the strain bigger.

ways to make it easier - To make these easier using both legs at the same time allows for you to have a better balance and more stability when going down and up.

tips for success:

-holding onto something to start out will give you more balance helping you succeed

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In this work out I will be showing 6 different workouts, 2 focusing on lower body, 2 focusing on the core and 2 for your upper body.

Warm up:

Warming up before working out or exercising is important because it increases the heart rate to get blood pumping to muscles, and allow your joints to stretch and move reducing injures preparing you for a workout. I recommend doing dynamic stretching before, this means controlled movements that is rhythmic and active preparing you for physical activity. These can look like arm circles, high knees, swinging legs, or open/close the gate for example.

Cooling down:

After finishing the workout it's important to stretch because it can help reduce the accumulation of lactic acid throughout the body which can lead to injury. This stretching can look like, runners stretch, shoulder stretch, butterfly, theigh hug, or toe touch.

Amount:

In this workout, start of with three 3 sets of ten repetitions, from there you can decide if you want to: A. increase the number of repetitions. B. increase the number of sets. Or C. Increase the weight. With these exercises everybody's starting point is different, depending on someone's level, fitness, or goals they want to achieve.

Principles of training:

The principles of training are Specificity, Progression, Overload, Adaptation, And Reversibility, these are all important to be included in a workout out plan to make sure you improve your performance by practicing frequently and consistently.

Here is how they relate to my workout:

S - My workout includes very general exercise that can be used to train for anything making it more accessible to different people.

P - In each exercise I explain how the move can be made easier or harder for someone's needs. This can include progress because you can increase weights or intensity that will be progressive any time you do it.

O - In my workout the is opportunity to challenge your self at a higher level by increasing the reps or sets of a move, creating extra demands on your body

R - In my workout you are exercising which makes you stronger and more fit, so stopping this will bring back your progress and reverse what you have achieved.

T - My workouts are all different and focus on different parts of the body such as the core, lower body or upper body giving it variety and change not making you board.

Nutrition:

Before this workout its important to have eaten something before, this could be a banana, protein bar, or avocado on toast for example. This will give you the energy mentally and physically during the exercise to be successful. During the workout staying hydrated to replace the fluids you lose when sweating.

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Targeted muscle groups: Planks specifically target the middle of the body which is the core. These muscles are abdominals, obliques, lower back, and glutes. Planks are good for strengthening core muscles which can help posture and balance in everyday activities, like walking, running, or higher intensity exercise. Planks are isometric which means holding a position and tensing muscles without contraction. Isometric exercises help strengthen muscles and is low impact, which reduces impact on joints.

How to preform this workout: From laying down face down on the floor, creating a 90 degree angle with your arms push your pelvis off the ground lifting up onto your elbows and toes. The boys should be in a line from the top of the head to the heels, making sure to keep the bottom down, tightening the gluteus.

Breathing: When going into the plank make sure to take a deep breath. This is going to help stabilise the plank in a neutral position sitting you up for success. During the plank make sure to be taking stable and consistent breaths to help keep your heart rate stable.

Modifying move:

ways to make it harder - To make planking more challenging you can modify it by moving up on to the hands make the arms straight then back down to the elbows. This makes it harder because it's adding an extra muscle group of the arms. Another way to change the plank could be raising one leg up off the ground alternating between the two. This reduces the amount of contact points on the floor which makes it harder to balance.

ways to make it easier - Planks can be made easier by balancing on your knees instead of your toes.

tips for success:

-From your shoulders to your toes try to keep a straight line

-try to keep your face down looking at your hands

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Targeted muscle groups: The super man targets the core of the body, the muscle groups targeted in this exercise are spread out more around the body. Such as the glutes, abdominal muscles, shoulders, and lower back. The super man is good for strengthening the extra spine muscles around the spine promoting good posture and the reduce the risk of injures. The superman also strengthens your abdominal muscles which are needed for activities such as walking, running, jumping and other everyday activities. The superman is also an isometric exercise helping to strengthen muscles.

How to preform this workout:

From laying down face down on the floor, position your legs straight and your arms extended in front of you. Slowly lift up both arms and legs upwards in till you feel your back muscles contracting. Leaving your stomach on the ground creating a curve in your body.

Breathing: Just like the plank When going into the Superman make sure to take a deep breath. This is going to help stabilise your lifted arms and legs setting you up in a neutral position for success. During the exercise make sure to be taking stable and consistent breaths to help keep your heart rate stable.

Modifying move:

ways to make it harder - to make the superman more challenging you can try to lift up your arms and legs further contracting more of your muscles. Or you can try to rock back and forth which will create more strain on muscles that might not be getting used.

ways to make it easier - To make it more easier, you can not lift up as far making the muscles have less strain. Or simplifying it even further doing the cobra as a beginning position. Having your legs flat on the floor and pushing up onto your hand keeping your arms straight.

tips for success:

-when going up into the pose imagine your flying like superman

-keep your head in a neutral position looking down to avoid strain

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Targeted muscle groups: During the triceps extension the obvious muscles are the triceps the muscle located in the the arm which his the upper body. Having strong triceps improves strength and mobility in the shoulders and elbows which can help lift and carry everyday objects. This leads to an overall strong strength and stability in the shoulders.

How to preform this workout: First stand up comfortably shoulder width apart. Using the middle of the resistance band place it under your feet. Lean forward slightly and holding the band pull your arms backwards ending up straight behind you.

Breathing: Just like the bi cep curls the breathing is similar inhale bringing your arms back to the front and exhale deeply as you begin to bring your arms back behind you.

Modifying the move:

ways to make it harder - to make the tricep extensions more challenging you can increase the thickness of the resistance band or use weights to make it harder on the muscles.

ways to make it easier - making it easier could look like using a thinner resistance band so the is less strain on the muscles.

tips for success:

-when going up make sure to extend slowly to avoid injures

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Works Cited

Chertoff, Jane. “The Benefits of Dynamic Stretching and How to Get Started.” Healthline, Healthline Media, 23 May 2019, www.healthline.com/health/exercise-fitness/dynamic-stretching.

---. “What Muscles Do Lunges Work?” Healthline, 9 Apr. 2019, www.healthline.com/health/fitness-exercise/lunges-muscles-worked.

Davidson, Katey. “Superman Exercise: How to Do It, Benefits, and Muscles Worked.” Healthline, 20 Apr. 2021, www.healthline.com/health/fitness/superman-exercise.

Lewine, Howard. “The Importance of Stretching.” Harvard Health, Harvard Health, 17 Apr. 2024, www.health.harvard.edu/staying-healthy/the-importance-of-stretching.

McDermott, Nicole. “How to Do the Perfect Plank.” Greatist, Greatist, 10 Nov. 2014, greatist.com/fitness/perfect-plank.

Theifels, Jessica. “How to Breathe While Working Out, Exercising.” AARP, 21 Apr. 2017, www.aarp.org/health/healthy-living/info-2017/breathe-exercise-workout.html.

Tiwari, Dhruv. “Benefits of Training Calf.” Aroleap, 5 Nov. 2024, www.aroleap.com/blogs/health-and-fitness/benefits-of-training-calf.

Ward, Caroline. “TransFit.” TransFit, 22 Mar. 2023, www.transfitathens.com/transfitblog/2023/3/21/strong-arms-the-importance-of-triceps.