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Workout Instruction Guide

The document provides a comprehensive workout instruction guide detailing various exercises including push-ups, dips, and core workouts. Each exercise is described with specific starting positions and movements to follow. The guide aims to assist individuals in performing effective bodyweight exercises for strength and conditioning.

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Amkc Gaming Mania
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30 views3 pages

Workout Instruction Guide

The document provides a comprehensive workout instruction guide detailing various exercises including push-ups, dips, and core workouts. Each exercise is described with specific starting positions and movements to follow. The guide aims to assist individuals in performing effective bodyweight exercises for strength and conditioning.

Uploaded by

Amkc Gaming Mania
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Workout Instruction Guide

Standard Push-ups

Start in a plank position. Lower your chest to the floor while keeping elbows close to your body.

Push back up.

Diamond Push-ups

Place hands close together under your chest forming a diamond shape. Lower chest and push up.

Pike Push-ups

Form an inverted V shape with your body. Lower head toward the floor by bending elbows. Push

back up.

Chair Dips

Place hands behind you on a chair, legs extended. Lower body by bending elbows, then push back

up.

Doorway Rows

Use a towel or door handle for support. Lean back and pull your body forward to complete a row.

Backpack Bicep Curls

Hold a backpack with both hands and curl it upward by bending your elbows.

Superman Hold

Lie face down, lift arms and legs off the ground, hold for time to engage back muscles.

Towel Curls

Use a towel and resistance from a partner or object. Curl by bending elbows.

Leg Raises

Lie on your back, lift legs to 90 degrees without bending knees, lower slowly.

Plank

Hold a push-up position with forearms on the ground. Keep body straight and abs tight.
Russian Twists

Sit, lift feet slightly, and twist torso left and right holding an object.

Burpees

Squat down, kick feet back, do a push-up, return to squat and jump up.

Jump Squats

Do a squat and explode upward into a jump. Land softly and repeat.

Incline Push-ups

Place hands on elevated surface (like a table) and perform a push-up.

Flutter Kicks

Lie on back, lift legs and alternate quick up-and-down movements.

Bicycle Crunches

Lie on back, cycle legs in the air while touching opposite elbow to knee.

Side Planks

Lie on your side, prop up on one forearm, lift hips and hold position.

Mountain Climbers

Start in plank and drive knees toward chest alternately at a fast pace.

Elevated Push-ups

Feet on an elevated surface, perform push-ups to emphasize upper chest.

Single-leg Squats

Stand on one leg, lower into a squat while keeping balance, then rise.

Tempo Rows

Perform rows slowly, especially the lowering phase to build control.

Plank Reach-outs

From plank position, reach one arm forward without losing balance.
Heel Taps

Lie on back with knees bent, tap heels side to side engaging obliques.

Hollow Body Holds

Lie on back, lift legs and shoulders off the floor and hold position.

Lying Leg Raises

Lie flat, lift legs straight up and slowly lower back down.

Plank with Shoulder Taps

From plank position, tap one shoulder with opposite hand alternately.

Reverse Crunches

Lie flat, bring knees to chest and lift hips off the floor.

Toe Touches

Lie flat, reach hands toward toes in a crunch motion.

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