Muscular and Fitness Project

Muscular and Flexibility Project (Teen Class)

My class participants have a good overall health. Many of them have strong upper body strength and a moderate strength on the legs. They lack a core body and abdominal strength and have very low levels of flexibility. They need the most amount of work in flexibility.

Weekly Routine for Flexibility Workout
Day
Flex Exercises
Muscle Stretched
Reps
Time
Reps
Time
Reps
Time
Mon
Lying Quad Stretch
Quads
4
20
4
20
4
25
Mon
Modified Hurdlers Stretch
Hamstrings
4
20
4
20
4
25
Wed
Upper Back/Torso Stretch
Traps
2
20
2
20
2
25
Mon
Calf Stretch
Gastrocnemius
4
20
4
20
4
25
Wed
Lower Back Stretch
Latisimus Dorsi
2
20
2
20
2
25
Fri
Chest/Bicep Stretch
Pecs/Biceps
2
20
2
20
2
25
Fri
Shoulder/Tricep Stretch
Triceps/Deltoids
4
20
4
20
4
25
Wed
Lying Abdominal Stretch
Abdominal
1
60
1
60
1
70

Weekly Routine for Muscle Workout
Day
Muscle Exercises
Muscle Stretched
Sets
Reps
Resistance
Sets
Reps
Resistance
Mon
Lunges
Quads
3
10
10 lbs
1
15
10 lbs
Wed
Push Ups
Pecs
3
10
None
1
15
None
Mon
Hamstring Curl
Hamstrings
3
10
10 lbs
1
15
10 lbs
Wed
Dead Rows
Latisimus Dorsi
3
10
10 lbs
1
15
10 lbs
Mon
Calf Rises
Gastrocnemius
3
10
None
1
15
None
Fri
Tricep Dips
Triceps
3
10
None
1
15
None
Fri
Shoulder Shrugs
Traps
3
10
10 lbs
1
15
10 lbs
Fri
Bicep Curl
Biceps
3
10
10 lbs
1
15
10 lbs
Fri
Lateral Rises
Deltoids
3
10
10 lbs
1
15
10 lbs
Wed
Leg Lifts
Abdominal
3
10
None
1
15
None

*You need to vary your workouts and want to give time for your body to recover from the workout.*
Safety Guidelines
Never continue if you feel any pain
Never exercise a certain muscle group every day, 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