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Exercise Form Guide

Push-up animation
Push-UpChest · Triceps · Core
  1. Hands shoulder-width, wrists below shoulders. Full plank position.
  2. Lower chest to floor — 3 seconds down, elbows at 45°.
  3. Stop just before chest touches. Push up in 1 second.
  4. Don't let hips sag or pike up. Head neutral.
  5. Breathe: inhale going down, exhale pushing up.
If wrists hurt, make fists instead of flat palms.
Count 3 seconds going down to build more muscle.
Elbows flaring out 90° — puts stress on shoulders. Keep at 45°.
Burpee animation
BurpeeFull Body · Fat Burn
  1. Stand → squat and place hands on floor.
  2. Jump or step feet back to push-up position.
  3. Optional push-up (Phase 2+).
  4. Jump or step feet back to hands.
  5. Stand and jump up, hands clap overhead. Land soft.
Beginner: step feet back instead of jumping.
Land with bent knees — never straight legs.
Squat animation
SquatQuads · Glutes · Hamstrings
  1. Feet shoulder-width, toes 15° outward. Arms forward for balance.
  2. Push hips BACK first, then bend knees.
  3. Lower until thighs parallel. Keep chest up.
  4. Drive through heels to stand. Squeeze glutes at top.
  5. Knees track over toes — don't cave inward.
Heels rising? Widen stance or put book under heels.
Pause 1 second at the bottom for deeper activation.
Leaning forward excessively — keep chest up and core braced.
PlankCore · Lower Back · Glutes
  1. Forearms on floor, elbows directly below shoulders.
  2. Lift hips — straight line from head to heels.
  3. Tuck hips slightly — neutralises lower back.
  4. Squeeze abs, glutes, and thighs. Breathe slowly.
  5. Eyes on floor. Don't crane neck up.
To make harder: extend one arm or lift one leg.
Breathe deeply — holding breath reduces endurance.
Hips sagging down — squeeze everything.
Bicycle Crunch animation
▶ Play Video
Bicycle CrunchUpper + Lower Abs · Obliques
  1. Lie back, fingertips lightly behind ears — DON'T pull neck.
  2. Lift shoulders off floor. Legs at 45°.
  3. Right knee to chest, rotate LEFT shoulder toward it.
  4. Switch: left knee, right shoulder. Slow and controlled.
  5. Lower back PRESSED to floor entire time.
Slow = more muscle. Fast = momentum doing the work.
Pulling neck with hands causing neck pain.
Mountain Climber animation
Mountain ClimberCore · Cardio · Shoulders
  1. Full push-up position. Core tight, hips level.
  2. Drive right knee toward chest. Return. Left knee. Return.
  3. Move like running horizontally.
  4. Don't let hips bounce up and down.
  5. Breathe steadily. Increase pace as you get fitter.
Start slow before going fast.
Cross-body: knee to opposite elbow — harder oblique activation.
Hips rising too high — turns it into yoga, not a workout.
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