15-Minute Beginner's Bodyweight Home Workout - UMC - H.E.A.L.T.H

15-Minute Beginner’s Bodyweight
Home Workout
Perform 10-15 repetitions of each exercise for 1 set.
Complete 2-3 sets of each exercise.
Modified versions of certain exercises can be performed
if the original exercise is too challenging.
Warm Up
2-3 Minutes of Cardio: Walking, Jogging, Jumping Jacks, etc.
Push Up
Lay face down with hands close to shoulders, keeping weight on your
hands and toes.
Push with arms and chest to full extension.
Keep your body straight throughout the movement, not letting your hips
rise or fall.
http://2healthfitness.com/1_10_Exercise.html
Modified: Simply put your weight on your knees instead of your toes. If
still too challenging perform a Wall Pushup by leaning against a wall
and pressing back to upright position.

http://chrissyfitness.blogspot.com/2010/04/beginner-push-ups-for-girls.html
http://www.womenshealthmag.com/fitness/pushup-­‐start-­‐with-­‐wall-­‐pushup
Sit-Up / Curl-Up
Lie on your back and bend your knees to a 90 degree angle with feet flat
on the floor.
Place hands across your chest or behind your ears.
Contract abdominal muscles and raise shoulder-blades and torso until
you reach an upright position.
Hold for a second then slowly lower back to the starting position.
http://spinaldecompression.wordpress.com/2008/08/04/back-pain-remedies-do-100-sit-upscrunches-per-day/
Bodyweight Squat
Stand upright with feet shoulder with apart.
Lower by pushing your hips back and down.
Lower until your thighs are parallel to the floor.
Keep weight on your heels of the feet the entire time.
Push through your heels and rise back to the starting position.

http://www.fitness4u.co.nz/training-tips/bodyweight-squats
Modified Bodyweight Squat
Perform the above exercise the same way except lowering your hips
until your buttocks touches a chair.
http://www.atenderheart.com/exercises.html
Triceps Dips
Position your hands shoulder width apart on a stable chair keeping arms
straight, legs bent and feet shoulder width apart.
Slowly bend your elbows and lower upper body towards the floor until
elbows are at a 90 degree angle, keeping back close to the chair.
Straighten arms and push back up to starting position.
To make this exercise more difficult straighten out knees and place feet
farther from chair.

http://munfitnessblog.com/triceps-workout-2-triceps-dip/
Lunges
Stand upright with legs shoulder width apart.
Step forward with one leg and bend knee until thigh is parallel to the
floor.
Push back up to starting position and perform with the other leg.
Modified
Decrease range of motion (quarter/half lunge) or place lead foot on a
chair or step.
http://www.realsimple.com/health/fitness-exercise/workouts/get-toned-shoulders-in-fifteen-minutes-00000000025422/page2.html
http://exercise.about.com/od/lowerbodyworkouts/ss/howtolunge_3.htm