Muscular aifts Abdominal 3 10 None 1 15 None
*You may alternate exercises that target the same muscles as currently planned every 2nd week in order to add variety. ** Because you want to give your body time to recover you take a break Tuesday,
Thursday, Saturday and Sunday. ***If changing the days of working out your flexibility make sure you change your muscle days keeping the same groups together so you are not mixing up the groups of muscles Safety Guidelines
Never continue if you feel any pain
Never exercise a certain muscle group everyday, make sure you give your muscles time to rest
Never lift more than you can safely
Never wear clothes that restrict your movement
Never overstretch or over lift, it will do more harm then help
Always warm up with a light cardiovascular activity beforehand
Always use proper lifting technique
\want to improve your muscular endurance in your shoulder (deltoid) muscles.
Progression
Training should start slowly and gradually.
Increase Flexibility Example: Your shoulder stretches will be performed slowly and gradually become more challenging.
Increase Muscular Condition Example: You will perform shoulder shrugs as part of your muscular fitness routine and gradually increase the challenge of this activity.
Overload
Training should require you to do more than you normally do.Apply the principle of Overload by changing the Frequency, Intensity, Time and/or Type (FITT) of activity you perform:
Frequency: How often you perform the activity.
Increase Flexibility Example: In week one, you will stretch three times per week and gradually work up to stretching five days per week.
Increase Muscular Condition Example: In week one, you do shoulder shrugs two times per week and gradually work up to three times per week over a four week period.
Intensity: How intensely you perform the activity.
Increase Flexibility Example: As your flexibility increases you will gently extend how far you hold your shoulder stretches.
Increase Muscular Condition Example: In week one you will use three pound weights and gradually work up to eight pound weights over a four week period.
Time: The duration of your activity.
Increase Flexibility Example: You will start by holding your shoulder stretch for 20 seconds and gradually work your way up to 40 second holds over a four week period.
Increase Muscular Condition Example: In week one, you will attempt to do eight repetitions and gradually work up to 12 to 18 repetitions over a four week period.
Type: The type of activity you perform.
Increase Flexibility Example: You will also perform some chest and back stretches to further enhance the flexibility in these related and connected muscle groups.
Increase Muscular Condition Example: You will also incorporate some push-ups into your routine.
Reversibility
Training should continue or you will reverse your improvement.
Increase Flexibility Example: You must continue to stretch or your improvements will reverse. Increase Muscular Condition Example: You must continue to perform muscular training exercises or your improvements will reverse.
Tedium
Training should include a variety of activities to avoid boredom.
Increase Flexibility Example: You will try some yoga poses that incorporate shoulder stretches. Increase Muscular Condition Example: You will also swim laps in the pool and use the water as resistance.
Equipment
Here is a list of equipment you need on a very limited budget. Many of the items you can find in your home.Dumbbells Dumbbells are great for a variety of exercises. They are easy to carry, offer a great range of motion and are a compact size. You need to ensure you have proper alignment when using dumbbells to avoid injury. I would suggest either home made or store bought because they both work out excellent for this product. Store Bought: The dumbbells to the left cost $7.00 each, for a total of $14.00. They are 5lbs each