20 Minute Workout: A Cardio, Abdominal, Upper, and Lower Body Workout

2

20 Minute Workout: A Cardio, Abdominal, Upper, and Lower Body Workout

Prepared for

Professor Briseño

By Jose Guzman; David Reilly; Elizabeth Bennett; Shawndre Cheatham; Steven Wallace

University of North Texas

July 6, 2011

3

Table of Contents

Introduction……………………………………………………………………………….….........4

Exercises……………………………………………………………………………………..........6

Jumping Jacks………………………………………………………………………..........7

Crunches……………………………………………………………………….…….........9

Lunges……………………………………………………………………………............11

Calf Raises……………………………………………………………………….............13

Push-ups……………………………………………………………………....................15

Troubleshooting…………………………………………………………………………….........16

Works Cited.………………....……………………………………………………..………........18

Index ..........………………………………………………………………………………...........19

4

Introduction

Purpose The purpose of this instruction manual is to teach you, in an easy-to-understand manner, how to

do jumping jacks, crunches, lunges, calf raises, and push-ups. Our aim is for you to be able to

spend more time working out and less time reading this manual.

The Authors These instructions represent a collaborative project by five outstanding technical writers: Jose

Guzman, David Reilly, Elizabeth Bennett, Shawndre Cheatham, and Steven Wallace. All of

these team members are currently studying at the University of North Texas under Professor

Briseño, M.A., English and Creative Writing.

Intended Readers This instruction manual is primarily for college students who need a quick workout that is simple

to follow. However, others may find this manual useful as well, whether you are a busy working

professional, or a teenager looking to get in shape.

Required Level of Knowledge The only prior knowledge you will need is a basic understanding of how to do stretches before

exercising. Furthermore, it would be useful, but not necessary, to be familiar with the major

muscle groups in the human body.

Time Required for Completion As the cover of this instruction manual indicates, you should be able to complete this exercise

routine within 20 minutes once you are familiar with each exercise. With five exercises, this

leaves approximately four minutes per exercise.

Necessary Materials and Equipment You will need a minimal amount of material and no equipment to complete the exercises in this

instruction manual. Here is a comprehensive list of the items you will need:

Loose-fitting clothes

Comfortable shoes

An empty wall

At least four square feet of floor space

Full water bottle

Timer or clock

Workout mat (optional)

Dumbbells (optional)

Safety Information Please consult your physician before performing any exercises. You will not be using any

weights for any of these exercises, unless you desire, but you may ask someone to watch you for

increased safety.

5

Caution: Stretch before

exercising to prevent pulling a

muscle.

Conventions and Terminology Throughout this instruction manual, we will use different text formats to give you tips and

warnings. Here is an example of a tip:

As you can see, these tips will appear in a medium blue box. The text in the boxes will contain

the word “Tip.” In addition, we will present cautions in bold text in a dark red box:

These text boxes will contain the word “Caution,” indicating possible minor injury.

You will also notice green and red arrows between figures, directing you through the exercises.

The green arrow means to continue through the exercise, while the red arrow shows you how to

stop. Here is an example of a green arrow:

Continue

Here is an example of a red arrow:

Stop

Additionally, there are a few terms you should know. Here is a list:

Calf muscles

Abdominal muscles

Cardio

Thighs

Hamstrings Calf muscles—the muscles on the back of your legs, located just below your knees

Abdominal muscles—the muscles on the front and sides of your stomach area

Cardio—exercises intended to promote heart health

Thighs—your lower limbs between your hips and knees

Hamstrings—tendons that connect muscles to the knees

Organization of This Manual We organized this instruction manual so you will start with a cardio exercise first—jumping

jacks. Then, you will move on to an abdominal exercise—crunches. After this, you will exercise

your lower body—lunges and calf raises. Finally, you will end your exercise routine with an

upper body exercise—push-ups.

Tip: Spread your feet

farther apart for a more

intense workout.

6

Cardio

Jumping Jacks

7

Caution: Stretch before

exercising to prevent pulling a

muscle.

Jumping Jacks Jumping jacks is a light exercise, good for after stretching. Jumping jacks work a large amount of

your body: calves, thighs, lower back, and arms. It is a cardio workout: it works your heart.

Instructions 1. Stand so that your feet are together and your arms

are relaxed at your sides (see Figure 1.1).

2. Jump so that your legs land shoulder length apart

and your arms move above your head in a clap.

(see Figure 1.2 and Figure 1.3).

3. Jump back up, finishing the movement in Figure 1.4 and landing in the position in Figure

1.1.

4. Repeat the process for four minutes.

5. End in the starting position (see Figure 1.1).

Figure 1.1: Starting

Position

Figure 1.2:

Progression

Mid-Jump

Figure 1.3: Arms, Clapped Together

Figure 1.4: Movements to Return to the Starting

Position

Tip: For a

more

intense

workout,

when you

jump, clap

so that the

back of

your

hands hit.

8

Abdominals

Crunches

9

Figure 2.1:

Standing Straight

Figure 2.4: Bringing

Elbows to Knees Figure 2.5: Getting Up

Figure 2.2: Sitting Down Figure 2.3: Lying

Flat on Back

Caution: Stretch before

exercising to prevent pulling a

muscle.

Crunches Crunches are a great exercise for the abdominal area of your body and strengthening your back.

The key to doing effective crunches lies within proper mechanics, crisp movements, and body

control.

Instructions 1. Stand straight with your hands at you sides (see

Figure 2.1).

2. Look and sit down on the ground with your legs bent

at an angle and your feet flat on the ground (see

Figure 2.2).

3. Lie flat on your back with your hands behind your head (see Figure 2.3).

4. Use your mid-body strength (your abdominal area) to lift your stomach towards your

knees (see Figure 2.4).

5. Repeat steps three and four (see Figure 2.3 and Figure 2.4) for four minutes.

6. Place both of your hands to one side of you on the ground, and then get up (see Figure

2.5). This lessens the chance of straining your back.

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Lower Body

Lunges

11

Caution: Stretch before

exercising to prevent pulling a

muscle.

Figure 3.1: Feet

Shoulder Width

Apart, Start

Figure 3.2: Left

Foot Back

Figure 3.3: Left

Knee Down

Figure 3.4: Left

Knee Back Up

Figure 3.5: Feet

Shoulder Width

Apart, End

Tip: Hold onto a dumbbell for

a more intense workout.

Lunges Lunges are a quick, easy way to work the following: inner and outer thighs, hamstrings, and

calves. Keep your arms at your sides throughout this exercise. Remember to exhale when

kneeling down, and to inhale when standing back up.

Instructions 1. Stand with feet shoulder width apart as shown in

Figure 3.1

2. Bring one foot forward as shown in Figure 3.2, and

place your other foot back.

3. Lower your back knee as shown in Figure 3.3, keeping your forward knee bent.

4. Raise your back knee as shown in Figure 3.4, keeping your forward knee bent.

5. Return to starting position as shown in Figure 3.1.

6. Repeat this process for two minutes for each leg.

7. Stand up straight with your feet shoulder width apart as shown in Figure 3.5.

Tip: As you get more accustomed to

the work out process, spread your feet

further apart for a more intense

workout. Bring your knee down

further to increase the intensity of the

workout.

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Lower Body Calf Raises

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Figure 4.1: Feet

Shoulder Width

Apart

Figure 4.2: Arms

Forward

Figure 4.3: Up

Position

Figure 4.4: Relaxed

Position

Tip: Spread your feet

farther apart for a more

intense workout.

Caution: Stretch before

exercising to prevent pulling a

muscle.

Calf Raises Calf raises are an excellent exercise for strengthening the lower leg muscles. You should have

comfortable shoes on before you start. You will want a solid wall to lean against.

Instructions 1. Stand with your feet shoulder width apart (see

Figure 4.1).

2. Hold your arms straight out with your palms facing

forward, touching a wall (see Figure 4.2).

3. Push the toe of your shoe down as you bring your heel up (see Figure 4.3).

4. Relax to the previous position (see Figure 4.2).

5. Repeat steps two through four for four minutes.

6. Return to your relaxed, standing position (see Figure 4.4).

14

Upper Body

Pushups

15

Figure 5.4: Up Figure 5.1: Standing Figure 5.2: Kneeling Figure 5.3: Crouching

Figure 5.5: Down Figure 5.6: Up Figure 5.7: Crouching Figure 5.8: Kneeling

Caution: Stretch before

exercising to prevent pulling a

muscle.

Push-ups Doing push-ups is a great way to build your chest, arm, and back muscles for a toned definition.

Instructions 1. Stand with your arms at your sides as shown in

Figure 5.1.

2. Get down on both knees as shown in Figure

5.2.

3. Lean forward and crouch as shown in Figure 5.3.

4. Lift your knees off the floor while straightening your body. Keep your arms straight.

Make sure your back is straight and your head facing forward as shown in Figure 5.4.

5. Move your body slowly towards the floor while keeping your back straight. Your

elbows should begin to bend outward as shown in Figure 5.5.

6. Tap your chest on the floor, and use your arms to push yourself back up as shown in

Figure 5.4.

7. Repeat steps five and six for four minutes.

8. Hold your body up with your arms as shown in Figure 5.6.

9. Place your knees on the floor as shown in Figure 5.7.

10. Lift your body up as shown in Figure 5.8. Then stand up, and you are done.

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Troubleshooting General Problems

Problem Cause Solution

Sharp pain/numbness Pulled muscle/muscle tear Stop workout. Contact

physician immediately.

Shortness of breath Asthma/improper breathing

during workout

Stop workout. Check with

your physician to see if you

have asthma. If not, refer to

breathing techniques in

workout sections.

Dizziness Dehydration/preexisting

medical condition

Stop workout. Check with

your physician to see if you

have any preexisting medical

condition. Remember to keep

drinking water during

workout.

Back pain Pulled muscle/bad posture Stop workout. Consult with

your physician to see if you

pulled a muscle. Check

posture during workout.

Cardio

Problem Cause Solution

Shortness of breath Asthma/ improper breathing

during exercise

Check with your physician to

see if you have asthma. If not,

refer to breathing techniques

in cardio section.

Muscle spasms Improper breathing during

exercise

Refer to breathing techniques

in cardio section.

Sharp pain/numbness Pulled muscle/muscle tear Stretch thoroughly before

exercise, and contact

physician if problem reoccurs.

Abdominals

Problem Cause Solution

Neck pain Improper hand techniques Refer to hand positioning

techniques in abdominal

section.

Dizziness Drop in blood pressure Exercise slower; if problem

persists, consult your

physician.

Back pain Lying on a hard surface Try lying on a floor mat.

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Lower Body

Problem Cause Solution

Sharp pain/numbness Pulled muscle/muscle tear Consult your physician.

Stretch before you exercise.

Injured ankle Rolled/sprained ankle Wear ankle braces; if problem

persists, consult your

physician.

Shortness of breath Asthma/improper breathing

techniques

Check with your physician to

see if you have asthma. If not,

refer to breathing techniques.

Upper Body

Problem Cause Solution

Dizziness Improper form Keep your head straight

during exercise.

Sharp pain Torn muscle Consult your physician.

Stretch before you exercise.

Place ice on injury.

Shortness of breath Asthma/improper breathing

techniques

Check with your physician to

see if you have asthma. If not,

refer to breathing techniques.

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Works Cited

Street sign picture on the front cover. Eating Healthy Plans. Web. Accessed: 6 July, 2011

<www.foodsensenow.com>

Caution symbol introduced on page 5. Gluten Free Tips and Information. Web.

Accessed: 6 July, 2011. <inspire4health.com>

Jumping jacks drawing on page 6. Jumping Jacks. Web. Accessed: 6 July, 2011.

<www.rasmenia.com>

Crunches drawing on page 8. Abdos Diet Exercise. Web. Accessed: 6 July, 2011.

<www.wineinyourdiet.com>

Lunges drawing on page 10. Dumbbell Lunges. Web. Accessed: 6 July, 2011.

<www.jefit.com>

Calf raises drawing on page 12. Buns of Steel. Web. Accessed: 6 July, 2011.

<www.bodyforwomen.com.au>

Push-ups drawing on page 14. The Ultimate Home Gym Exercises. Web. Accessed: 6 July, 2011.

<www.ehomegymexercises.com>

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Index

A Abdominal, 2, 5, 8, 9, 16

Arm, 7, 11, 13, 15

B Back, 5, 7, 9, 11, 15, 16

Breathing, 16, 17

C Calf, 3, 4, 5, 12, 13, 18

Cardio, 2, 5, 6, 7, 16

Crunch, 3, 4, 5, 8, 9, 18

D Dumbbell, 4, 11, 18

E Elbow, 15

H Hamstrings, 5, 11

I Injury, 5, 17

J Jumping jacks, 3, 4, 5, 6, 7, 18

K Knee, 5, 9, 11, 15

L Leg, 4, 5, 7, 9, 11, 13

Lunges, 3, 4, 5, 10, 11, 18

P Push-up, 3, 4, 5, 15, 18

T Thigh, 5, 7, 11