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Begin the session with a 10-minute cardio warm-up. This is essential to prepare your body for the intense weight lifting exercises that will follow. A proper warm-up increases your heart rate, improves blood circulation, and activates muscles, making them more pliable and less prone to injury.

Choose a cardio activity that you enjoy and can sustain for 10 minutes. Options include jogging, cycling, jumping rope, or using a rowing machine. Ensure that you start at a moderate pace and gradually increase the intensity to effectively prepare your muscles and cardiovascular system.

The goal of the warm-up is to get your blood flowing and your muscles ready for the more strenuous exercises to come. Listen to your body and make sure you are feeling energized and ready to proceed to the next part of the lesson.

In this section, you will focus on performing squats, a fundamental exercise in weight lifting that targets the lower body muscles, particularly the quadriceps, hamstrings, and glutes.

Instructions

Begin by standing with your feet shoulder-width apart. Keep your chest up and your back straight. Lower your body by bending your knees and pushing your hips back as if you are sitting in a chair. Go down until your thighs are parallel to the ground, ensuring that your knees do not go past your toes.

Form and Technique

It is crucial to maintain proper form and depth during each squat to maximize effectiveness and minimize the risk of injury. Keep your weight on your heels and make sure your knees are aligned with your toes. Engage your core throughout the movement to support your lower back. As you rise back to the starting position, drive through your heels and squeeze your glutes at the top.

Repetitions and Sets

Perform 3 sets of 12 squats. Take a short break between each set to catch your breath and ensure you can maintain proper form in the next set. Gradually, as you become more comfortable and build strength, you can increase the intensity by adding weights or trying different squat variations.

Common Mistakes to Avoid

Avoid letting your knees cave inward during the squat. This can place unnecessary stress on your joints. Also, do not round your back; this can lead to back injuries. Always keep your chest up and your back straight. Finally, ensure you are going low enough to engage the target muscles effectively.

By focusing on these key points, you will be able to perform squats safely and effectively, contributing to your overall strength and fitness goals.

During this section, focus on executing 3 sets of 10 deadlifts. The primary objective is to ensure proper posture to avoid injury and maximize the effectiveness of the lift.

Instructions:

1. Begin by positioning your feet shoulder-width apart. Your toes should point slightly outward.

2. Grip the barbell with both hands, keeping them just outside your knees. You can use an overhand grip or a mixed grip, depending on your comfort level.

3. Lower your hips and bend your knees slightly, ensuring your back remains straight and your chest is up.

4. Engage your core muscles and lift the barbell by straightening your hips and knees simultaneously. Keep the barbell close to your body as you lift.

5. Once you are standing upright, pause briefly and then lower the barbell back to the ground in a controlled manner, bending your hips and knees.

Key Points:

1. Maintain a neutral spine throughout the lift to prevent injury.

2. Engage your core muscles to provide stability and support.

3. Focus on using your legs and hips to lift the weight, not your back.

4. Ensure the barbell travels in a straight line as close to your body as possible.

Remember to breathe steadily and consistently throughout the exercise. Inhale as you prepare to lift and exhale as you complete the lift. Proper breathing will help maintain stability and control.

During the Bench Press section, the focus is on building upper body strength, particularly targeting the chest, shoulders, and triceps. It is essential to maintain proper form to maximize effectiveness and minimize the risk of injury.

Instructions

Lie flat on your back on the bench with your feet firmly planted on the ground. Grip the barbell with hands slightly wider than shoulder-width apart. Lower the barbell to your chest, ensuring your elbows are at a 90-degree angle. Push the barbell back up to the starting position, fully extending your arms.

Repetitions and Sets

Complete 3 sets of 8 repetitions. Begin with a weight that you are comfortable with and gradually increase the weight with each set. Ensure that your form remains consistent as the weight increases.

Safety Tips

Always have a spotter when performing bench presses, especially when increasing the weight. Keep your back flat and avoid arching it during the lift. Breathe in as you lower the bar and breathe out as you push it back up.

Common Mistakes

Avoid flaring your elbows out to the side as this can strain your shoulders. Do not bounce the bar off your chest; instead, lower it in a controlled manner. Ensure your feet remain flat on the ground to provide stability throughout the exercise.

After completing the bench press exercises, transition into a cool-down phase to help your muscles recover and reduce the risk of injury. This phase is essential for gradually bringing your heart rate down and relieving any muscle tension built up during the workout.

Begin with a series of gentle stretching exercises. Start by stretching your quadriceps. Stand on one leg, bring the other heel toward your buttocks, and hold it with your hand. Maintain this position for 20-30 seconds and then switch legs.

Next, focus on your hamstrings. Sit on the ground with one leg extended and the other bent so that the sole of your foot touches the inner thigh of the extended leg. Reach toward the toes of the extended leg, holding the stretch for 20-30 seconds, then switch legs.

Proceed with a calf stretch. Stand facing a wall with your hands pressing against it. Extend one leg back and press the heel into the ground while bending the front knee. Hold this stretch for 20-30 seconds, then switch legs.

Move on to upper body stretches, starting with your chest. Clasp your hands behind your back and gently lift them, feeling a stretch across your chest. Hold for 20-30 seconds.

For your shoulders, bring one arm across your body and use the other arm to press it closer to your chest. Hold for 20-30 seconds, then switch arms.

Lastly, perform a triceps stretch by extending one arm overhead, bending it at the elbow, and using the opposite hand to gently press the elbow back. Hold for 20-30 seconds on each side.

Conclude the cool-down with some deep breathing exercises to help you relax and re-center your focus. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. Repeat this breathing pattern for about one minute.

By incorporating these stretches and breathing exercises, you will help your body transition smoothly from an intense workout to a state of rest, promoting better recovery and overall well-being.

Warming up is a crucial part of any weight lifting session, especially for beginners. It prepares your body for the physical demands of lifting weights and helps prevent injuries. A proper warm-up routine increases blood flow to your muscles, enhances flexibility, and improves overall performance.

Start with a light cardio exercise to get your heart rate up. This can include jogging in place, jumping jacks, or a brisk walk around the gym. Spend about 2 minutes on this initial cardio warm-up.

Next, move on to dynamic stretches to target the major muscle groups you will be using during your weight lifting session. Perform each of the following stretches for about 30 seconds:

• Arm Circles: Extend your arms out to the sides and make small circles, gradually increasing the size of the circles.
• Leg Swings: Stand on one leg and swing the other leg forward and backward, then switch legs.
• Torso Twists: Stand with your feet shoulder-width apart and twist your torso from side to side, keeping your hips facing forward.

Incorporate long stretches to further enhance flexibility and range of motion. Hold each of the following stretches for about 30 seconds:

• Hamstring Stretch: Sit on the ground with one leg extended and the other leg bent, reaching towards your toes.
• Quadriceps Stretch: Stand on one leg, pulling the other foot towards your buttocks, and hold for balance.
• Shoulder Stretch: Extend one arm across your chest and use the other arm to gently press it towards your body.

By following this warm-up routine, you will ensure that your muscles are adequately prepared for the weight lifting exercises ahead. Remember, a good warm-up is key to a safe and effective workout.

Back hold Child supported on back with parent's hand under back of head and under lower back Eye to eye contact In circle around teacher Parent and child move backwards around teacher in a circle Parent and child participate

Keep moving

Development

Needs to be able to lie flat on back

Development in Water

Needs to be able to lie on back with ears in water

Child free standing in pool • Random configuration around pool • Child moves hips forward and backward imitating a wiggly worm

Parent with child on back Teacher holds up mirror Parent with child on back move in circle Encourage child to look at mirror Continue in circle to repeat

For children who are not comfortable lying back, instruct parents to hold with a little more assistance (cheek-to-cheek or child's head at their chest).