Before starting your workout, it is important to start with a warm up. This is essential because it gets your heart going and pumping blood. It widens your blood vessels making sure enough oxygens gets through to your muscles ensuring the increase in your temperature.

This makes sure that your muscles are ready for flexibility and efficiency. Examples of warm - ups can be to do cardio or stretch.

Push up knees - easy

Push ups - medium

Push ups and downs - high

The first upper body workout is push ups, push ups target mostly your biceps and triceps but also your core. Push ups are efficient to strengthen your arm muscles, it efficiently builds muscle and improves strength throughout the upper body.

To adapt this workout easier you can do push ups on your knees, which adds less weight and makes it easier when doing them. To make it harder you can do push ups by dropping all the way down and then lifting yourself up again.

To properly do a push up start in a plank position with your hands placed slightly wider than shoulder width apart, keeping your body in a straight line from head to toes. Lower your body towards the floor by bending your elbows, then pushing your arms up to return to the starting position.

Superman only arms up - easy

Superman - medium

Superman kicks - high

The second upper body workout is the superman. The superman targets your upper back muscles and biceps. This exercise is efficient because it improves upper muscle strength mostly, like the lats and erector, it also works on the glutes and core strength.

Benefits to this workout is it improves posture, reduces lower back pain and helps reduce injuries. To adapt this exercise easier is to instead of lifting your arms and legs you only raise your arms, and to make this exercise harder you can lift your arms and legs up as if you are swimming in the air. This makes it more complex since your working more muscles than the normal superman.

To properly do the superman, lie face down on the floor with your arms extended straight in front of you and your legs stretched out behind you. Lift your arms, chest, and legs off the ground as high as you can before lowering them back down and repeating.

Straight arm plank - easy

Plank - medium

Plank twist - high

Plank uses all of your core muscle, it is an efficient exercise if you feel like sweating and working hard.

The plank also targets your upper back which adds more muscle and strength to your upper body, but mostly your core. This exercise can help you with better posture, better balance and improves your muscle endurance.

To adapt this exercise easier you can do a plank with your arms straight. This gives more weight balance throughout your arms and also targets your core. To make this exercise harder you can do plank twist, these target all the muscles in your core but especially the obliques.

To do the push up, start in a forearm position with your elbows directly beneath your shoulders and your body forming a straight line from head to toes. Engage your core and hold the position, keeping your body stable without letting your hips fall or go up.

Leg raises at a time - easy

Leg raises - medium

Leg twists - high

Leg raises target all of the muscles in your core, the abdominal and obliques. It also makes you stronger in your quads since you are using muscle to lift your leg up and down.

This is a good exercise because it gives you a stronger core, improves hip flexor strength and its a accessible workout. To adapt this exercise easier you can lift one leg at a time instead of lifting both. To make it harder you can turn and twist your legs side to side whilst lifting your legs up which gives you a real challenge.

To properly do leg raises, lie flat on your back with your legs straight and your arms by your sides for support. Keeping your legs straight, slowly raise them towards the ceiling, then lower them back down without letting them touch the floor.

Lunges to the ground - easy

Lunges - medium

Lunge holds - high

Lunges are a really efficient way to exercise your quads, glutes, hamstring and calves all at the same time. This workout builds up a lot of muscle in your lower body making you stronger.

Benefits to this workout is it improves your balance, increases flexibility and helps correct muscle imbalance. To adapt this exercise easier you can do lunges all the way to the ground by your knees touching the ground. To make this exercise harder you can hold your lunge for a longer period of time before switching legs.

Stand with your feet hip-width apart, then step one foot forward and lower your body until both knees are bent at about 90 degrees. Push through the front foot to return to the starting position, then switch your legs.

Squats go slower and not as down - easy

Squats - medium

Squat jumps - high

Squats target many muscles, especially the quads, glutes and calves. This workout strengthens and builds a lot of muscles, especially around the glutes.

Squats improves joint health, burns many calories, strengthens core muscle as well. To adapt this exercise and make it easier is having your legs further apart which puts less weight on your quads. To make this workout harder is to do squat jumps or otherwise known as ski jumps. This makes you work harder because you have a lot more movement, once you squat you jump right up and repeat, this makes your quads burn.

Stand with your feet shoulder width apart and your toes slightly pointed out, keeping your chest lifted and your core engaged. Lower your body by bending your knees and hips, as if sitting back into a chair, then press through your feet to stand back up.

Doing a stretch after working out helps with stretching out your tense muscles after the hard workouts you have just done. This helps you not be as stiff the next day. This benefits to properly stretch and relax your muscles

Nutrition is important because it is a critical part of health and development. The importance of good nutrition is, it reduces risk of some diseases, reduces high blood pressure and improves your well - being. To have good nutrition, it is important to watch what you eat and eat healthy foods.

Hygiene 🚿

Having good hygiene is important because it helps stop you from getting sick, and it helps you from spreading germs and diseases. To have better personal hygiene, it is important to shower, and after use deodorant, especially after working out.

Water 🚰

water is important because water forms the basis of blood, digestive juices, urine and is contained in lean muscle, fat and bones. It is especially important when you work out, because when you sweat and you need to replace the fluid you are loosing with water, which rehydrated you. To drink more water, you can have a bottle which tells you how much to drink at each time of the day.

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groves, ian. “What Muscles Do Lunges Work.” Training Station, Training Station, 28 June 2024, trainingstation.co.uk/blogs/news/what-muscles-do-lunges-work.

Health direct. “Personal Hygiene.” Www.healthdirect.gov.au, 2021, www.healthdirect.gov.au/personal-hygiene.

“How to Do Lying Leg Raise: Muscles Worked & Proper Form.” StrengthLog, 7 Mar. 2023, www.strengthlog.com/lying-leg-raise/. Accessed 4 Feb. 2025.

Plank» Workout Planner. 7 Feb. 2021, fitnessprogramer.com/exercise/plank/.

“Push-Up: Muscles Worked & Technique.” StrengthLog, www.strengthlog.com/push-up/.

Richter, Daniel. “How to Squat: Technique, Training, and Gaining.” StrengthLog, 4 June 2020, www.strengthlog.com/squat/.

“Superman - How to Do Properly & Muscles Worked.” Home Workouts, 2025, homeworkouts.org/exercise/superman/.

TUFTS Health Plan. “The Importance of Good Nutrition.” Tufts Health Plan, 10 Feb. 2022, www.tuftsmedicarepreferred.org/healthy-living/importance-good-nutrition.