Push-ups
Target: 12 reps
Lower your chest to the floor, then push back up.
Rep 1 of 3
Workout Complete
| Exercise | Sets x Reps | Time |
|---|
Exercise Reference
| Exercise | How to do it |
|---|---|
| Push-ups | Lower your chest to the floor, then push back up. |
| Squats | Bend your knees and hips, then stand back up. |
| Plank | Hold a straight line from head to heels. |
| Lunges | Step forward and lower your back knee toward the floor. |
| Sit-ups | Curl your torso up toward your knees. |
| Burpees | Drop into a squat, kick back into a plank, then jump back up. |
| Jumping Jacks | Jump while raising your arms overhead and spreading your legs out. |
| Bicycle Crunches | Alternate elbow to opposite knee in a pedaling motion. |
| Calf Raises | Rise up onto your toes, then lower back down slowly. |
| Diamond Push-ups | Form a diamond with your hands under your chest, then lower and push back up. |
| Dumbbell Bent-Over Row | Hinge forward and pull the dumbbells up toward your ribs. |
| Dumbbell Bicep Curls | Curl the dumbbells up toward your shoulders, then lower with control. |
| Dumbbell Chest Press | Lying down, push the dumbbells straight up above your chest. |
| Dumbbell Lateral Raises | Raise the dumbbells out to the sides until your arms are level with your shoulders. |
| Dumbbell Lunges | Hold a dumbbell in each hand and step forward into a lunge, then push back up. |
| Dumbbell Shoulder Press | Press the dumbbells straight overhead, then lower back to shoulder height. |
| Dumbbell Squats | Hold a dumbbell close to your chest and squat down, then stand back up. |
| Dumbbell Tricep Kickbacks | Hinge forward and extend the dumbbells straight back behind you. |
| Glute Bridges | Lie on your back and lift your hips toward the ceiling. |
| High Knees | Jog in place, driving your knees up toward your waist. |
| Jump Squats | Squat down, then explode upward into a jump. |
| Leg Raises | Lie on your back and lift your straight legs toward the ceiling, then lower with control. |
| Mountain Climbers | In a plank, drive your knees toward your chest, alternating quickly. |
| Pike Push-ups | From a downward-dog position, bend your elbows and lower your head toward the floor. |
| Reverse Lunges | Step backward and lower your back knee toward the floor. |
| Russian Twists | Lean back slightly and rotate your torso side to side, tapping the floor each time. |
| Shoulder Taps | In a plank, tap each shoulder with the opposite hand. |
| Side Lunges | Step out to the side and bend that knee while keeping the other leg straight. |
| Side Plank | Balance on one forearm and the side of one foot, keeping your body in a straight line. |
| Skaters | Leap sideways from one foot to the other in a skating motion. |
| Star Jumps | Jump up spreading your arms and legs wide like a star, then land softly. |
| Step-ups | Step up onto a sturdy platform with one leg, then bring the other one up to meet it. |
| Superman Hold | Lie face down and lift your arms and legs off the floor. |
| Tricep Dips | Lower your body using a bench or chair, then push back up. |
| Wall Sit | Slide down a wall until your knees are at a right angle, then hold. |
How should a workout be structured?
A solid session usually covers 5 to 8 exercises, enough to hit different muscle groups without dragging on forever. Each exercise gets 3 rounds here, and a round can be a set number of reps like 12 push-ups or a timed hold like a 45 second plank, whichever suits the move. Rest for about 30 to 45 seconds between rounds and a bit longer, closer to a minute, when you switch to the next exercise.
How do I create my own workout?
You can, just not on this page anymore. Head over to no.excuses.at to build and share your own workout.
Can I save or share the result of my workout?
Yes. Once you finish, a Save as Image button appears on the summary screen that turns your results into a downloadable picture, including the workout name, the date and time, and how long each exercise took. Handy for keeping a record or sending proof to someone, like a coach or training buddy.
Does the tool save or send my workout data anywhere?
No. Everything runs locally in your browser, nothing about your workout is saved or sent to a server. Reloading the page clears it all, and the result image is generated and downloaded straight from your device.