This document discusses stretching and strength exercises for the upper body, core, and lower body. It recommends stretching for 15-30 seconds before and after workouts to increase flexibility and prevent injuries. For the upper body, it mentions exercises that work the chest, biceps, shoulders, back and overlapping muscle groups, which can be done with or without weights. The core section notes major muscle groups like the abdominals and obliques that make up the core. Exercises are suggested to prevent injuries and improve posture. The lower body section lists muscles like the glutes, hamstrings and quadriceps that can be worked out even without a gym membership.

1. Strength Exercise! Sara Bierman, Courtney Boydston, Cindi Houser, Tony Fraccalvieri

2. Stretching Why? Increases flexibility Loosens muscles to prevents stiffness Unblocks twisted nerves, allowing muscles and nerves to better connect

3. Stretching When? Before each work out as a warm-up After each work out as a cool down Both equally as important!

4. Stretching How long? 15-30 seconds for each stretch Can be repeated if muscle isn’t loosened enough. It is important not to force a stretch and do the process gradually.

5. Stretching

6. Upper Body Includes: Chest Biceps Shoulders Upper Back Exercises Usually overlap Can use dumbbells or your own weight

7. Upper Body There are a many components important for upper body: chest exercises, triceps, biceps, shoulders and back You can work more than one muscle group at a time Men normally want to build up more muscle in their chest and shoulders and arms of course, but it is important that woman exercise these areas as well. To Build muscle you probably want to work with weights.

8. Upper Body

9. Core Not just the stomach! Major muscles of the core include: Abdominals Pelvic floor muscles Obliques Lower Back

10. Core The core is extremely important Can prevent injuries, back and neck pain Straighten posture Weak Core muscles associated with back pain

11. Core

12. Lower Body Includes: Gluteus Hamstrings Quadriceps Calves No gym membership? Do not fret.

13. Lower Body