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    The Workout: How To Do Squats

    Uploaded by

    Leslie Paguio
    This document provides instructions for a basic bodyweight workout consisting of 4 exercises: 15 squats, 15 pushups, a 30 second plank hold, and 15 bicycle crunches. Detailed instructions are given for how to perform each exercise. The workout is described as effective for building a sweat and getting a good morning shower afterwards.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    The Workout: How To Do Squats

    Uploaded by

    Leslie Paguio
    7 views2 pages
    This document provides instructions for a basic bodyweight workout consisting of 4 exercises: 15 squats, 15 pushups, a 30 second plank hold, and 15 bicycle crunches. Detailed instructions are given for how to perform each exercise. The workout is described as effective for building a sweat and getting a good morning shower afterwards.

    Original Description:

    exercises

    Original Title

    6 Minute Exercise

    Copyright

    © © All Rights Reserved

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    DOCX, PDF, TXT or read online from Scribd

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    This document provides instructions for a basic bodyweight workout consisting of 4 exercises: 15 squats, 15 pushups, a 30 second plank hold, and 15 bicycle crunches. Detailed instructions are given for how to perform each exercise. The workout is described as effective for building a sweat and getting a good morning shower afterwards.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    7 views2 pages

    The Workout: How To Do Squats

    Uploaded by

    Leslie Paguio
    This document provides instructions for a basic bodyweight workout consisting of 4 exercises: 15 squats, 15 pushups, a 30 second plank hold, and 15 bicycle crunches. Detailed instructions are given for how to perform each exercise. The workout is described as effective for building a sweat and getting a good morning shower afterwards.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 2

    The workout

    So let's get started - first, we'll give you the workout itself, and then explain what each move does for your
    body (and how to do them!)

     15 squats
     15 push-ups
     30 second plank hold
     15 bicycle crunches

    That's really all there is to it - perform each exercise with minimal rest in between and aim for 1 to 3 sets in
    total. This really works up a sweat and you'll enjoy your morning shower afterwards!

    How to Do Squats:

    1. Stand with your feet shoulder-width apart.


    2. Contract your abs and lower your body as far as you can by pushing your hips back and bending your
    knees until your thighs are parallel to the floor. Pause, and return back up to the starting position. Continue
    for the prescribe number of repetitions. Do 15 squats.

    How to Do Push-ups

    1. Get down on all your fours in a pushup position with your arms straight and your hands placed slightly
    wider than shoulder-width apart.
    2. Your body should form a straight line from your ankles to your head. Lower your body until your chest
    nearly touches the floor. Pause, and then push back up. Continue for the prescribe number of
    repetitions. Do 15 pushups
    How to Do a Plank Exercise

    1. Get down on the floor and lay face down on your stomach and bend your elbows and rest your weight no
    your forearms and not on your hands.
    2. Your body should form a straight line from shoulders to ankles. Contract your abs and Engage your core
    by sucking your belly button into your spine. Do 30 sec plank hold.

    How to Do Bicycle Crunches

    1. Lie flat on the floor with lower back on the ground. Put your hands behind your head, without locking
    your fingers together then bring your knees in towards your chest and lift your shoulder blade off the
    ground.
    2. Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to
    the left, bringing your right elbow towards he left knee. Make sure your rib cage is moving and not just
    your elbows. Now switch sides and do the same motion on the other side to complete one rep. Continue
    alternating from side to side until completing the prescribe number of reps. Do 15 bicycle crunches.

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