GYM AND CARDIO FITNESS TRAINING

WARM UP

Static Stretching for Upper limbs and lower limbs, Jogging, skipping and jumping

IMPORTANCE OF WARM UP

The purpose of warm up is to prevent injury by increasing the body core and muscle temperature. A
warm muscle increases the rate of energy production. A good warm up should also increase range of
motion and mentally prepare you for exercise.

EFFECTS

The warm up should gently prepare the body for exercise by gradually increasing the heartrate and
circulation of blood. This will loosen the joints and increase blood flow to the muscles. Stretching the
muscles prepares them for physical activity and prevent injury.

REASON FOR WARM UP

Warming up helps the body to deliver oxygen to the exercising muscle group

It increases body temperature which reduces the chance of muscle and tendon injury

5 minutes warm up increases blood flow to the exercising muscles.

RISK OF NOT WARMING UP

Without warming up, you not only risk injury but you also get less from your workout. How many
times have you gone for a run and felt heavey and slow for that first round? Thats because your
muscles are spending that time trying to turn on.

PURPOSE OF WARM UP

Purpose of warm up is to prepare the body and the mind for the activities

The warm is for both physical and mental

Its not advisible to begin activity without a proper warm up and expect the body to adapt to the
demands placed upon it.
 FULL BODY WORKOUT STAGE 1

EXERCISE SETS REPS

Push up 2-3 15-20

Inverted rows/pull 2-3 15-20
Burpees 2-3 15-20
Mountain Climber 2-3 25-50

Plank 2-3 60sec

Body Weight Squat 2-3 20-25

Sprints 30 20 mts

This first routine is for teens that are not yet at stage 4 of development. It
focuses on building up bodyweight strength, improving confidence and also
introduces you to some of the basic movements: pressing, squatting and
pulling.

Spend at least a month performing this workout twice a week. Take it

relatively easy during this time, adding reps when you can, but not pushing
yourself too hard. Make sure you get a good feel for each exercise before you
try to add reps.

FULL BODY WORKOUT STAGE 2

EXERCISE SET REP

Squats warm up 2 8
Barbell Squats 3 8
Barbell Bench Press 3 8
Bent over Barbell Row 3 8
Military press 3 8
Stiff legs Dead lift 3 8
Push up 3 25
Pull Ups 3 10-25
Planks 3 60 sec
Workout 1 will focus on building muscle and strength using lower rep sets and
more potent compound exercises (physical harmful). Workout 2 is a higher
rep day that builds muscle with more isolation-style exercises and bodyweight
movements. Workout 3 features rep ranges between 8-12 and moderate
exercises.

FULL BODY WORKOUT STAGE 3

EXERCISE SET REP

Squats 3 15
Push up 3 Max
Pull up 3 Max
Side lateral 3 15
Dead lift 3 12
Skull Crushes 3 12-15
Seated Calf Raise 3 15
A note on adding weight

Use the same weight for each set of a given exercise. When you are able to
reach the upper rep range for that exercise, add weight. It's ok for the reps to
drop slightly after adding weight, that's normal. Continue working to add
quality reps.

FULL BODY WORKOUT STAGE 4

EXERCISE SET REP

Squats 1 20
Squats 2 8
Dumbell bench press 3 8-12
One arm dumbbell row 3 8-12
Seated Arnold press 3 8-12
Chest press 3 8-12
Alternating dumbbell 3 8-12
curl
Planks 3 Max
 IMPORTANCE OF COOL DOWN

• Cool down is to reduce heart rate and breathing rates, gradually cool
body temperature, return muscles to their optimal length, tension
relationship, prevent various pooling of blood in the tower extremities
which may cause dizziness or possible fainting and restore physiological
system.

• Cooling down allows the heart rate to return to its resting rate.

• 3-5 minutes of exercising at a lower intensity: focus on deep breathing to

return heart rate to normal. 5 minutes of stretching your target muscles.

• Warming up may also help reduce muscles soreness and lessen your risk
of injury. Cooling down after your workout allows for a gradual recovery
of pre exercise heart rate and blood pressure.

• IMPORTANT COOL DOWN EXERCISES:-

o WALKING
o STRECTING LEGS
o STRETCH YOUR CHEST
o STRETCH YOUR ARMS
o STRETCH YOUR CORE
o STRETCH YOUR BACK

Bibliography: https://www.muscleandstrength.com/expert-
guides/teenage-bodybuilding