TT Assignment 3 New

How to Do Body
Conditioning
ExERCISES
 Exercises
 Benefits
 Cautions
 When to talk with a pro
 Takeaway
Body conditioning exercises target your whole body, using lots of

different muscles to strengthen, shape, and tone your body. They may
combine several types of exercise, such as flexibility, strength, and
resistance training.
Body conditioning improves endurance, increases flexibility, and
establishes a balanced, stable physique.
These valuable exercises offer a wealth of positive benefits to your

overall health and fitness level. Regularly do these moves to build
power, coordination, and speed. This allows you to improve your
athletic performance and feel better while going about your daily
routine.
Exercises
Get your blood flowing, heart pumping, and muscles flexing with
these body conditioning exercises. For best results, incorporate a few
of them into your daily routine, or do a longer session two to three
times per week.
Squat jumps
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Use control to land as softly and quietly as possible. Intensify this
exercise by replacing the regular jump with a tuck jump.
Instructions:
1. Stand with your feet slightly wider than shoulder-width.

2. Slowly lower down into a squat position.
3. Engage your core and lower body as you jump explosively,
extending your arms overhead.
4. Lower back down to the squat position as soon as you land.
5. Do 2 to 4 sets of 10 to 15 repetitions.
Mountain climbers
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Instructions:
1. Begin in a high plank.

2. Keep your spine straight as you engage your core and draw in
your right knee toward your chest.
3. Extend your right leg back to the starting position.
4. Repeat on the left side.
5. Continue for 1 minute.
6. Repeat 2 to 4 times.
Burpees
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To make this exercise more challenging, do 2 to 4 push ups in a row

while in the plank position. Or try out some of these variations.
Instructions:
1. Stand with your feet shoulder-width apart.

2. Slowly lower down into a squat position.
3. Place your hands on the floor directly under your shoulders.
4. Walk or jump your feet back to come into a high plank.
5. Walk or jump your feet to the outside of your hands as you
come back into a squat position.
6. Engage your core as you jump up as high as you can, and extend
your arms overhead.
Split jacks
This total-body cardiovascular exercise targets your glutes, quads, and
hamstrings.
Instructions:
1. Stand in a lunge position with your left foot forward.

2. Extend your right arm overhead and left arm alongside your
body.
3. Explosively jump and switch the position of your feet to bring
your right foot forward.
4. At the same time, change the position of your hands by reaching
your left arm overhead and your right arm back.
5. Continue for 30 seconds.
6. Repeat 2 to 4 times.
Box jumps
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Instructions:
1. Stand in front of a box or sturdy bench.

2. Use both legs to explosively jump onto the box, raising your
arms overhead.
3. Jump back down to the starting position, bending your knees
slightly as you land.
Lateral lunges
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This exercise utilizes the muscles along the sides of your legs,
targeting your hips, glutes, and thighs.
Instructions:
1. Stand with your feet shoulder-width apart.

2. Press firmly into your right foot as you take a big step to the side
with your left foot.
3. Slowly lower your hips down and bend your left leg, keeping
your right leg straight.
4. Raise back up to standing, and step your left foot back to the
starting position.
5. Do the opposite side.
6. Do 2 to 3 sets of 8 to16 repetitions.
Benefits
Body conditioning exercises are a form of anaerobic exercise. They’re
immensely beneficial to your physical health and overall well-being,
making them a vital part of any fitness routine.
Since they don’t require equipment, you can do them anywhere. This
is ideal when you’re traveling or have a time constraint.
Boosts cardiovascular health

The aerobic advantages of these exercises boost your cardiovascular
and respiratory systems, lowering your risk for developing heart
disease and type 2 diabetes.
They strengthen your musculoskeletal system, slow down bone loss,

and improve bone density, all of which help prevent osteoporosis.
Helps burn calories
Increased muscle mass helps you burn calories and stay fit. Muscle
cells burn more calories than fat cells, even while at rest. It’s
especially important to do strengthening exercises, since aging causes
muscle loss and slows your resting metabolic rate.
Prevents cognitive decline

Conditioning your body helps you feel better overall as you gain
confidence, reduce depressive symptoms, and feel better mentally.
According to a 2019 study, strength training may boost your mental

function and prevent cognitive decline.
The study found that middle-aged and older adults who participated in
12 weeks of intense resistance training showed improvement in their
delayed verbal memory performance when compared to the control
group, who didn’t exercise.
Builds muscle and strength

As you build muscle and trim fat, you’ll have more power, stamina,
and agility while doing daily tasks, such as lifting heavy items,
carrying large bags, and climbing stairs.
Your muscles work faster and more effectively, making all kinds of
movement easier, from reaching down while in a seated position to
jumping higher during a volleyball game.
Increases flexibility
Moving through body conditioning exercises trains your body to open

up and move in different ways. Lengthening and extending your
muscles is vital for improving flexibility, range of motion, and
mobility.
You’ll also develop balance, stability, and coordination. All of these

help prevent injury and falls that are common as you age.
As you start to feel better in your body, you may feel more inspired,
motivated, or confident. This can lead to positive changes in other
areas of your life.
You may be emboldened to try moving your body in different ways

during a kickboxing, ballroom dancing, or rock climbing course.
Cautions
You should have a reasonable level of fitness, energy, and mobility to
move through these positions with ease. If you’re concerned you
don’t, check in with your doctor.
If you’re new to fitness or have any injuries or medical concerns, use

caution and begin slowly. Modify the exercises to suit your body as
necessary. This way you can get used to the movements before
moving on to more difficult moves.
Talk to your doctor if you have any medical conditions, take

medications, or are concerned with a specific area of your body.
Always do a warmup and cooldown before and after your workout

session so your body is properly adjusted. Use correct form,
technique, and alignment while doing these exercises. Avoid any
movement that causes you pain or discomfort.
Listen to your body. Take a rest day, or choose a restorative activity

on days you’re sick, tired, or injured.
When to talk with a pro

Talk to a fitness professional if you’d like to kick your workout
routine into high gear. A qualified trainer can create a personal plan
that’s suited to your fitness level, goals, and strengths. They’ll teach
you the correct form and technique so you can maximize your
workouts.
A fitness professional can provide valuable feedback and teach you

how to adjust misalignments in your body so you’re staying safe.
They can also teach you how to modify or intensify each exercise.
A personal trainer will likely be a helpful, positive influence on your

exercise sessions, allowing you to stick to your fitness plan and get
the results you want.
The bottom line

Do these body conditioning exercises to ensure that your whole body
is fit, strong, and agile. Following a healthy exercise plan has a
positive effect on how you feel while exercising and moving through
your daily activities. It can even improve how you sit at your desk or
while driving.
Along with your fitness plan, stay hydrated, follow a healthy diet, and
get plenty of quality sleep each night.
Continue to challenge yourself to regularly learn new movements.

Enjoy all of the advantages you stand to gain from a well-rounded
fitness plan.

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How to Do Body

Body conditioning exercises target your whole body, using lots of

These valuable exercises offer a wealth of positive benefits to your

1. Stand with your feet slightly wider than shoulder-width.

1. Begin in a high plank.

To make this exercise more challenging, do 2 to 4 push ups in a row

1. Stand with your feet shoulder-width apart.

1. Stand in a lunge position with your left foot forward.

1. Stand in front of a box or sturdy bench.

1. Stand with your feet shoulder-width apart.

Boosts cardiovascular health

They strengthen your musculoskeletal system, slow down bone loss,

Prevents cognitive decline

According to a 2019 study, strength training may boost your mental

Builds muscle and strength

Moving through body conditioning exercises trains your body to open

You’ll also develop balance, stability, and coordination. All of these

You may be emboldened to try moving your body in different ways

If you’re new to fitness or have any injuries or medical concerns, use

Talk to your doctor if you have any medical conditions, take

Always do a warmup and cooldown before and after your workout

Listen to your body. Take a rest day, or choose a restorative activity

When to talk with a pro

A fitness professional can provide valuable feedback and teach you

A personal trainer will likely be a helpful, positive influence on your

The bottom line

Continue to challenge yourself to regularly learn new movements.

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