Workout Manual

By:
Abisay Olivares
Kevin Rivera
Chris Morel
Bianca Williams

"Redirect Notice." UG News. Linilinks, n.d. Web. 15 Apr. 2015.

Table of Contents
Introduction..1

Workout Calendar2

Warm-up and Cool Down3

Chest4

Cardio...7

Legs..9

Abdominals11

Recovery Week..........................................................................................................................13

Conclusion.14

Introduction
This instruction manual is designed to help beginners work out in order to become healthier. The
manual illustrates basic exercises that are feasible to do at home or at your local gym. Some
materials that you may need include the following:

Exercise Mat
Barbell
Weights (10 lbs.- 20 lbs.)
Stopwatch
Local track or tracker to know how far you have ran

This workout manual is a three-week program with a one-week recovery to allow your body rest
because of all the extra strain that your body has endured. Each day of the week you will be
working on a different part of your body in order to be a well-rounded person. Each of the
following sections will include three levels of difficulty in that particular category.
Level 1 is to be done in the first week of exercising, Level 2 is to be done in the second week of
exercising, and Level 3 is to be done in the final week of the program. Level 1 and Level 2 are
directly correlated; the only difference is that in Level 2 you are adding on weights or adding
more reps to the Level 1 exercise. Level 3 is a completely different exercise that is meant to be
the hardest level. Level 3 will push you to the limits that you have built up in the previous two
weeks with Level 1 and Level 2.
Along with doing the following exercises it is optional to drink protein shakes after workouts in
order to build muscle because this manual is designed to tear fat away.

Workout Calendar
You should use this calendar to stay on track with what day of the week is correlated with
which exercise. The calendar down below is a prime example of what the month of May
would look like in 2015 with the exercises added in. Each level is color coated according
to which part of your body you will be exercising that day. For example, on day one you
are doing the level one workout for Chest because the Level 1 is red. So you flip to the
Chest workout page and do level one workout.

Warm-Up and Cool Down

It is always important to warm up before a workout. If you do not warm up and stretch your
muscles before you work them out, you risk pulling or even worse, tearing a muscle. Cooling
down after a workout helps prevent soreness the following day and also helps your body relax
after an extensive workout.

Monday
Warm-up
1. Begin by doing 30 jumping jacks and take a 30 second break before doing step 2
2. Do 5 slow pushups
Cool Down
1. Do 10 pushups, between each pushup wait 5 seconds while staying in pushup position

Tuesday and Thursday

Warm-up
1. Begin by doing 30 jumping jacks and take a 30 second break before doing step 2
2. Touch your toes and hold it three times for 30 seconds each with a 5 second break in between
each set
Cool Down
1. Jog at a slow pace for one minute

Wednesday
Warm-up
1. Begin by doing 30 jumping jacks and take a 30 second break before doing step 2
2. Do 10 squats (Go Slow) and take a 30 second break before doing step 3
Cool Down
1. Squat down all the way down to the ground, and with your arms pull your legs outward
(Groin Stretch)

Friday
Warm-up
1. Begin by doing 30 jumping jacks and take a 30 second break before doing step 2
2. Lay flat on your stomach on the floor and lift your torso off the floor with your arms while
leaving legs down. Your hands should will lined up with your shoulders.
Cool Down
1. Hold pushup position three times for 10 seconds each with a 5 sec break between each cycle
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Chest by Abisay Olivares

The chest, also known as the pectorals major and minor makes everyday tasks like
your simple push-ups more easily. It is an important part of the body, and it helps
give off a more muscular image.
Level One Workout: Push-ups
1. Warm up for 10-15 minutes, for the warm up see page 3. Make sure to focus your warm up
on the chest.
2. Begin by placing yourself in an area where there is plenty of room.
3. Place a workout/yoga matt in front of you, and lay it flat on the floor.
4. Now, lay belly side down on the matt. Make sure you are at a
comfortable position before going onto the next step.
5. As you lay flat, fold your arms next to your sides where your palms
touch the matt and your elbows are pointed up towards the ceiling.
(Refer to image 1).
6. Now, you must make sure your legs are close together and straight
and your toes are touching the matt.

Image 1

7. During these procedures, keep your head facing up and forward the entire time that you are
doing the push up.
8. Once you are in this position you will begin to push up with your
arms until they are fully extended, and your knees come off the
ground. You are now in the push up position. (Refer to image 2).
9. When your arms reach full extension, keep your core tight and make
sure your back maintains completely straight.
10. Next, you will bend your arms as you allow yourself to go back down
to where you started.
11. As you begin to go down, make sure to stop about three inches from
the ground. This is where your core should remain the tightest.

Image 2

12. Hold it in this position for a good three seconds and then repeat.
13. After completing your first rep, if you feel that you have mastered the workout you can
continue onto doing nine more reps.
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14. Repeat the process two more times, to complete a total of three sets.

Safety tips/reminders:
Make sure to remain still during the process of this workout, and allow yourself time to rest in
between reps and or sets.

Level Two Workout: Push-ups with more reps and weight

After completing level one you learned how to effectively do a simple push up. Now in level
two, you will do the same workout but with a bit more intensity.
1. Warm up 10-15 minutes, see page 3.
2. Before starting this workout, find a light 5-10 lb weight plate to use. If you do not want to
use a weight plate, then just skip to step 5 and add an extra set with 12-15 reps.
3. This next step requires you to place yourself in push up position.
(Refer to level one workout if instructions are needed to do this
position).
4. Once in this position, ask a partner to grab the weight plate that you
chose and to place it flat on your back. If no one is available, just
apply the weight yourself. Place it on your back carefully. (Refer to
Figure 1.1).
5. Now that the weight is on your back, carefully perform a correct push
up as learned in level one.

Figure 1.1

6. For this workout, you will complete 4 sets with 12-15 reps in each set with the weight
applied. If no weight was applied you will complete 5 sets with 12-15 reps.

Safety tips/reminders:
Do not choose a heavy weight, as it could hurt you. Also, when the weight is on your back do the
push-ups slowly and carefully.

Level Three Workout: Bench Press

This is an entirely new workout that will help build your chest. This is called the bench press
workout.
1. Warm up for 10-15 minutes, see page 3.

2. Start by finding a bench press.

3. Do not apply weight, for this workout you will do it entirely with the bar.
4. Next, lay on the bench press and find the center of the bar and then place both of your hands
roughly around 12 inches from each other.
5. Once you are gripping the bar begin by lifting up your chest a little to cause your back to
curve and keep your feet flat on the floor.
6. Once you are comfortable begin by lifting the bar. (Figure 1.2).
7. Once you have lifted the bar, bring it down slowly to where it touches your chest gently.
(Figure 1.3).
8. Then lift it back up slowly. When you reach the top try to keep your core tight and squeeze
your chest every time you reach the top.

Figure 1.2

Figure 1.3

Safety tips/reminders
Refer to the pictures to ensure you are doing the workout correctly.
Summary:
Make sure to do the cool down on page 3. Bench pressing and pushups are very effective
workouts for any beginner trying to build their chest. Maintain the correct posture and stay
determined, and you will see results.
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Cardio by Chris Morel

Cardio works your whole body, slows your heart rate, and makes everyday tasks
like bringing in groceries from your car much easier. By doing cardio twice a
week, you will be able to do things you could never do and you will have much
more energy during the day.
Level 1 Workout (Short Distance Running)
1.
2.
3.
4.
5.
6.
7.
8.

Warm-up See Page 3

Begin by standing straight up
Line your feet up about shoulder width apart pointing forward
If you are left handed take a small step forward with your right
foot, if right handed, take a small step forward with your left foot
keeping it pointing forward
Bend your arms at the elbow at a 90 degree angle, and line your
forearm parallel to the ground
Line up your fingers into a straight line on each hand and point
them straight forward
Turn your hands to where your palms face each other and point
your fingers straight ahead, while still holding the 90 degree angle
at your elbows
If your:

- Left foot is in front: Keeping the 90 degree angle in your elbow,

raise your right hand to cheek level and put your left hand next to your
butt

Figure 2.1:
Running position

- Right foot is in front: Keeping the 90 degree angle in your elbow, raise your left hand to cheek
level and put your right hand next to your butt
9. Take a step with your back foot, and move each arm to the opposite position
10. Repeat this motion and you will be running correctly
11. Jog for 2 minutes straight 5 times
12. Cool Down (See Page 3)
Reminders:
The first level is designed to start getting you in shape so you should go at a slow pace

Level 2 Workout (Long Distance Running)

1. Warm-up See Page 3
2. Refer to step one for how to run correctly
3. Jog for 5 minutes 3 times
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4. Cool Down (See Page 3)

Reminders:
The second level is designed to be tougher but you should still go at a slow pace.

Level 3 Workout (Sprinting)

1.
2.
3.
4.

Warm-Up See Page 3

Refer to step one for how to run correctly
Run for 10 seconds 5 times at a faster speed than before
Cool Down (See Page 3)

Reminders:
The third level should be tough, pace yourself since it is only 10 second increments

Summary
Make sure to do the cool down on Page 3. Running works out your whole body from your legs to
your arms. The benefits of running are almost endless from toning your whole body to even
slowing your resting heart rate. But too much running can cause arthritis in your hips and knees
when you are older, so dont overdo it.

Legs
Working out your legs can be as easy as going up and down the stairs. Leg day is
meant to get workout all parts of your leg including: gluteus maximus, calves,
hamstrings, and quadriceps.
Level 1 Workout: Lunges
1.Warm-up (See Page 3)
2.Begin by standing straight up with your hands on your hips
3.Extend your right leg forward so that your legs are 5 feet apart (This is called
Scissor Position see figure 3.1)
4. Lean forward so that right leg bends forward so that your knee is directly
over your ankle (This should cause your leg to be in a 90 degree angle)

Figure 3.1
5.Keep your left leg straight and have your left heel up as your bend your right leg to a 90-degree
angle (See figure 3.2 to see how your body should be lined up with one leg bent to a 90 degree
angle and the opposite leg is kept straight)
6.One lunge consists of doing step 4 and 5 and then straightening your legs to Scissor Position
7. Do 3 sets of 15 lunges on your right leg with a 30 second break
between each set
8.Once complete, alternate to your left leg and repeat step 4 and 5
9.Cool Down (See Page 3)

Figure 3.1

Reminders:
Only bend your knee so that it is directly in line with your ankle.
Do not have your knee go further than this because this could cause
some serious damage.

Figure 3.2

Level 2 Workout (Lunges with a Barbell)

1. Collect an average size barbell and have it ready for use
2. Warm-up (See page3)
3. In addition to all of Level 1 steps, add 10 lb weights on each side of
the barbell
4. Place the barbell on your shoulders
5. Place your hands on the barbell so that they are 6 inches away from
your head on both sides
6. Keep your back straight as your do your lunges with each leg and
Figure 3.3
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complete 3 sets of 15 lunges for each leg (See Figure 3.3 for example)
7. Cool Down (See Page 3)
Reminders:
Make Sure that your back is straight at all times during this level because if you are hunched
over you can pull a muscle in your back.
Continue to have sure that your knee does not pass your ankle.

Level 3 Workout (Squats)

1. Warm-Up (See Page 3)
2. Start by standing straight up
3. Start with your legs shoulder length apart. Line up your feet so that
they are even with your shoulders.
4. Put your arms out in front of your body
5. Keep your back straight as you bend your knees to a 90 degree angle
6. One cycle includes bending your legs to a 90 degrees angle and
standing straight up again
7. Complete 3 sets of 15 cycles with a 30 second break between each
set
8. Cool Down (See Page 3)

Figure 3.4

Summary
These three levels should help you build muscles on your legs. Some benefits of working out
your legs are that it becomes easier to climb stairs and your body becomes more flexible and this
can help you in running and having longer strides. Most people typically forget leg day because
they are more interested in building a 6-pack or biceps. But, no one should ever forget leg day
because it is literally the foundation on which your body stands.

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Abdominals by Kevin Rivera

Abdominals work the core of your body. This is how you get those rock hard abs that people dream of. In
addition to improving your appearance, this exercise will improve your overall well-being. This means
you will generally feel happier, your metabolism will increase, and your sexual health will increase.

For abdominals you will do crunches and planks. When you warm up and cool down, please
refer to page 3.

Level 1 Crunches
1. Warm up.
2. Lay down on the mat face-up.
3. Lift your head slightly and put both of your hands on the back
of your head.
4. Spread your legs shoulder-width apart. Make sure your feet
are flat on the floor.
5. Bend your knees so that your thigh and calf are at a 90 angle.
6. Push the upper half of your body towards your knees without
moving any part of your body below your hips.
7. Return the upper half of your body to the floor slowly.
8. Repeat steps 6-7 twenty times with no interruption.
9. Take a 30-second break.
10. Repeat steps 6-7 thirty times with no interruption.
11. Take a 30-second break.
12. Repeat steps 6-7 twenty times with no interruption.
13. Cool down.

Figure 4.1

Level 2 Crunches
1. Repeat level 1 steps 1-7 fifty times with no interruption.
2. Take a 30-second break.
3. Repeat level 1 steps 1-7 sixty times with no
interruption.
4. Take a 30-second break.
5. Repeat level 1 steps 1-7 fifty times with no
interruption.
6. Cool down.

Level 3 Planks
1. Lay down on the mat face-down.
2. Make two fists with your hands.
3. Spread your arms and legs shoulder-width apart.

Figure 4.2

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4. Raise your body using your elbows, fists, and the tip of your feet. These should be the only
body parts touching the floor, and should never leave the floor.
5. Hold this position for 120 seconds.
6. Cool down.

Summary
Regular abdominal work will make you better physically, emotionally, and sexually. These
results take time, so they will not be instant. In addition to these exercises it would be a good
idea to go on some form of a diet. Diets are not discussed in this book in detail, but they will give
you faster results for a better body.

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Recovery Week
Recovery Week is the fourth week of the month that does not have exercises assigned to it. This
week should be utilized for rest and stretching because of the physical strain that you have had
your body endure. Some key things that you should do during recovery week include:

Focus on Core Balance by doing balancing exercises

Stretch daily on the part of your body that you feel sore
Eat 3 servings of fruit daily
Eat/drink of protein to build muscle
Utilize this time to find another exercise manual that best suits your ends since you have
completed this workout manual

Recovery is a very important step and this is a way to take the stress off of your body from the
workouts all week. Many overachievers may try to skip this step because they do not see a point
in this final step. However, this step prevents injury to your muscles and helps prepare you for
the next step in your exercise process.

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Conclusion
Working out is a very essential thing to do. It allows you to maintain a healthier lifestyle. It
benefits anyone who is trying to make a change in his or her bodies. Exercising challenges you
physically and emotionally because it pushes you to new heights. It can help you look better and
especially feel better because exercising builds your confidence in yourself.
Working on your chest gives off a more muscular look, while doing legs helps keep your body
proportional. Cardio and abs are also very necessary when working out. Cardio works out your
entire body, it keeps you in shape and gives you a lean figure. Abs are required for anyone who
wants a better looking stomach, or for anyone who doesnt want that extra stomach fat. This
manual is designed for both men and women who want to learn healthy and safe ways to
exercise.
Apart from working out, a proper diet is also very helpful to ensure progress in your workouts.
Anyone who wants to see results must have the proper nutrition as well.

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