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

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 Brise?o 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 Brise?o, 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

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:

Tip: Spread your feet farther apart for a more intense workout.

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:

Caution: Stretch before exercising to prevent pulling a muscle.

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.

 ................
................

In order to avoid copyright disputes, this page is only a partial summary.

Google Online Preview   Download