Objective

By the end of this lesson, you will have a basic understanding of weight lifting techniques and safety precautions.

Materials and Prep

• Dumbbells or household items like water bottles or canned goods for weight lifting
• Comfortable workout clothes and shoes
• Clear space for movement
• Basic knowledge of proper form and safety measures (you can watch instructional videos if needed)

Activities

• Warm-up: Start with a 5-minute jog in place or jumping jacks to get your heart rate up.
• Squats: Practice bodyweight squats to work on your lower body strength. Remember to keep your back straight and knees behind your toes.
• Bicep Curls: Grab your dumbbells or household items and perform bicep curls. Focus on controlled movements and proper breathing.
• Tricep Extensions: Hold one weight overhead with both hands and bend at the elbows to lower the weight behind your head. Extend your arms back up to the starting position.
• Cool Down: Finish with some light stretching to prevent muscle soreness.

Talking Points

• Proper Form: "Always remember to keep your back straight and engage your core to prevent injuries."
• Breathing: "Inhale during the easier phase of the exercise and exhale during the exertion phase."
• Start Light: "It's important to begin with lighter weights to focus on technique before increasing the load."
• Rest: "Make sure to give your muscles time to rest and recover between weight lifting sessions."
• Stay Hydrated: "Drink plenty of water before, during, and after your workout to stay hydrated."