Physical Fitness Exercises: Level 3

This is the place where you are really starting to work your muscles, and really push for some real muscle tone.

Now obviously, not everyone wants or needs to be a body builder, but most everyone could use some increased muscle tone.

These physical fitness exercises are not about bulking up and getting massive. They are for toning your muscles, and building some more lean muscle for your health, fitness and weight maintenance goal.

For most people the level 3 physical fitness exercises is enough to sustain them. But if you are looking to take it to another level, then it's time to take a look at doing the core exercises, combined with basic weight lifting exercises and some other interesting exercises.

But, Back to Level 3 Physical Fitness Exercises...

Physical Fitness Exercises for Flexibility:

2) Achilles Stretch: to stretch calf muscles on back leg (Achilles tendon). Stand facing wall 2 to 3 feet away. Extend arms, lean into wall. Move left leg forward 1/2 step, right leg backward 1/2 step or more. Lower right heel to floor. Lean hips forward, stretching the calf muscles in the right leg. Hold 5 to 10 counts. Breathe normally. Reverse leg position and repeat.
Suggested repetitions: 3-6 each leg.

3) Modified Seal: to stretch abdominal wall, chest, and front of neck. Lie on the floor with arms extended, stomach down, feet extended, with toes pointed. While exhaling, slowly lift head and push up until arms are bent at right angles, with back arching gently. Keep hips on the floor. Keeping arms bent, hold for 5-10 counts, Return to starting position, inhaling deeply.
Suggested repetitions: 4-6.

4) Half Bow: to stretch the top of the thigh and groin area. Lie on left side. Hold ankle of right foot with right hand just above toes. Slightly arch back. Hold 5 to 10 counts.
Suggested repetitions: 3 – 5.

Physical Fitness Exercises for Strength:

1) Seated Alternate Dumbbell Curls: to strengthen biceps of upper arms. Sit comfortably on a flat bench with arms at side. Hold a pair of dumbbells with an underhand grip, so that palms face up. Bending left elbow, raise dumbbell until left arm is fully flexed. Lower left dumbbell while raising right dumbbell from the elbow until right arm is fully flexed. Breathe normally.
Suggested repetitions: 2 sets of 8 – 10 each arm.

2) Dumbbell Fly: to strengthen chest muscles and improve lateral range of motion in shoulder girdle. Lie on your back on a Flat bench or floor if bench is not available. Grasp dumbbells in each hand over chest. Inhale and lower dumbbell to side with elbow slightly bent.  Raise dumbbell in an arc to the starting position, exhaling in the process.
Suggested repetitions: 8 – 12.

3) Alternate Dumbbell Shrug: to strengthen muscles in shoulders, upper back and neck. Stand comfortably with dumbbells in each hand. Elevate shoulders as high as possible, rolling them first backward and then down to the starting position. Exhale as you lower the shoulders.
Suggested repetitions: 10 forward, 5 backward.

4) One Arm Dumbbell Extension: to strengthen triceps (back of arm) and improve range of motion. Bring weight up to shoulder and lift overhead. Slowly lower it behind the back as far as is comfortable. Extend arm to original position. Inhale on the way down, exhale on the way up.
Suggested repetitions: 8 – 12 on each arm.

5) Dumbbell Calf Raise: to strengthen calf muscle and improve range of motion of ankle joint. Stand with feet shoulder-width apart, weights in each hand, toes on a 2" x 4" block (preferred but not necessary). Raise up on toes lifting heels as high as possible. Slowly lower heels to starting position. Breathe normally.
Suggested repetitions: 5 with heels straight back, 5 with heels turned out, 5 with heels turned in.

6) Dumbbell Half Squats: to strengthen thigh muscles in front. Stand with feet shoulder-width apart and heels on a 2" x 4" block (not necessary, but preferred). Holding weights in each hand, slowly descend to a comfortable position where the tops of the thighs are about at a 45 degree angle to the floor. There is no benefit to a deeper squat. Inhale on the way down. Stand up slowly, keeping knees slightly bent. Exhale on the way up.
Suggested repetitions: 10 -12.
 
7) Modified Sit-up: to improve abdominal strength. Lie on back, feet on the floor, with finger tips behind your ears. Look straight up at ceiling and lift head and shoulders off floor.
Suggested repetitions: 12-15.

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