Hey there! Today, we’re diving into a fun workout focused on strengthening your shoulders, back, and chest muscles. Before we start, make sure you have a small towel, some dumbbells (or just a couple of friends to cheer you on—just kidding!), and a bottle of water. Let’s get moving!
Begin in a regular push-up position, but spread your legs a bit wider. This exercise engages your abs, pecs, triceps, and deltoids. Slowly lower yourself down, and instead of pushing up, push your body back towards your ankles. This move is great for building pushing strength and activating your core. Remember, the key is to go down and push back slowly. Do this for 45 seconds, then rest for 15 seconds. Fun fact: the world record for push-ups in 24 hours is 46,001! Can you beat that?
Get into a downward-facing dog position with your shoulders above your hands. Start doing push-ups, making sure your elbows bend towards your sides. This exercise boosts happiness hormones called endorphins, making you happier and more productive. Be careful not to go too low; just gently touch your forehead to the floor.
Imagine you’re flying around town saving people! Lie face down, stretch your arms forward in a ‘Y’ shape, squeeze your glutes and lower back muscles, and lift your hands above your chest. Then, slowly lower them back down. Don’t get tangled in your imaginary cape!
Start in a high plank position with hands shoulder-width apart. Lower your left arm to your elbow, then do the same with your right arm, so you’re in an elbow plank. Push back up to the high plank, one arm at a time. This exercise is great for building core strength.
In a high plank position, spread your legs wider for balance. Take a light dumbbell or a bottle of water in your right hand and lift it sideways to body level. Hold for a few seconds, then switch to your left hand. If you’re a beginner, start without weights and gradually add them as you get stronger.
Lie down with a towel in your hands, stretched wider than your shoulders. Lift your legs slightly to engage your abs and back muscles. Move the towel to your chest and back to the starting position. This exercise helps strengthen your upper body.
When you exercise, you slightly damage your muscle tissue, which is a good thing! Your body repairs it by binding new and old protein fibers, making your muscles stronger and bigger. To grow muscles, you need to consume more protein than your body breaks down. But don’t worry, you don’t have to give up your favorite foods!
For example, a typical breakfast with eggs, toast, and bacon provides plenty of protein. Add lunch, dinner, and a snack, and you’ll have enough protein to build muscle. You don’t need special protein supplements. Just maintain a balanced diet with enough protein, and you’ll be on your way to getting stronger.
This workout program is designed for 28 days and is perfect for beginners. As you get more confident, try adding extra weight to your push-ups or increasing the speed or time for each exercise. You’ll start noticing the effects of your training in just a week. Remember, discipline is key, but you don’t have to work out every day—three or four times a week is enough. Keep pushing, and enjoy your journey to a stronger you!
Try to beat your own record by doing as many push-back push-ups as you can in 45 seconds. Focus on maintaining proper form and engaging your core. Track your progress over a week and see how much stronger you’ve become!
While performing the Superman exercise, imagine a superhero story where you’re the main character. Share your story with a friend or write it down. This will make the exercise more fun and help you stay motivated.
Pair up with a classmate and take turns doing the high plank to elbow plank exercise. Time each other to see who can complete the most transitions in one minute. Encourage each other and celebrate your improvements!
Research different foods that are high in protein and create a meal plan for a day. Share your plan with the class and discuss how these foods can help in muscle growth. This will help you understand the importance of nutrition in fitness.
Perform the towel stretch exercise and then come up with your own variation. Share your new exercise with the class and explain how it targets different muscle groups. This will encourage creativity and a deeper understanding of muscle engagement.
Workout – A session of physical exercise or training – Example sentence: Our coach designed a challenging workout to improve our endurance and agility.
Strength – The quality or state of being physically strong – Example sentence: Lifting weights regularly can help increase your strength and build muscle mass.
Muscles – Tissues in the body that have the ability to contract and produce movement – Example sentence: During physical education class, we learned how different exercises target specific muscles.
Protein – A nutrient essential for the growth and repair of tissues, including muscles – Example sentence: Eating foods rich in protein, like chicken and beans, helps repair muscles after a workout.
Exercise – Physical activity that is done to become stronger and healthier – Example sentence: Regular exercise is important for maintaining a healthy lifestyle and preventing diseases.
Core – The central part of the body, including the muscles of the abdomen and lower back – Example sentence: Strengthening your core can improve your balance and stability in various sports.
Plank – An exercise that involves maintaining a position similar to a push-up for the maximum possible time – Example sentence: Holding a plank position helps to strengthen the core muscles and improve posture.
Dumbbell – A short bar with a weight at each end, used typically in pairs for exercise or muscle-building – Example sentence: Using a dumbbell in each hand, we performed bicep curls to build arm strength.
Stretch – To extend one’s body or a part of one’s body to its full length, typically to improve flexibility – Example sentence: It’s important to stretch before and after exercising to prevent injuries and improve flexibility.
Health – The state of being free from illness or injury – Example sentence: Maintaining a balanced diet and regular exercise are key components of good health.
