15-Minute Workout You Can Do at Home Any Time of Day
Can’t get to the gym or your favorite workout spot? No worries! Here’s a 15-minute workout* you can do right in your living room or office conference room, any time of day! Do these exercises for 1 minute each or 12-20 repetitions in a circuit with no rest in between. Rest for one minute, then repeat the set two more times for a total of three sets. * If you’re new to fitness or have a known health condition, please be sure to consult with your doctor before starting an exercise program.
Step-up, Curl to Overhead Press – You’ll need hand weights and something to step up on like a ledge, step stool or sturdy chair. If you don’t have something to step up on, just lunge forward.
How to do it:
Stand with your feet in front of a box or step with your feet shoulder-width apart.
Step up on the box with one leg, keeping your foot and knee pointed straight ahead.
Push through your heel and stand up straight, balancing on one leg.
Flex the other leg at your hip and knee.
Once you have your balance, curl and press your weights overhead until both arms are fully extended.
Slowly return the weights to the starting position.
Return your opposite leg to the ground and step off the box.
Repeat on your opposite leg and alternate legs for 12-20 total repetitions.
Squat to Row - You’ll need hand weights or an exercise band for this exercise.
How to do it:
For the squat, begin with both feet shoulders-width apart pointing straight ahead, with your knees over your second and third toes.
With weights at your sides, perform a squat as low as can be safely controlled, keeping your knees over your ankles and weight in your heels, and all your joints aligned straight ahead.
Squeeze your butt while coming to a stand.
For the row, angle your body forward, hinging at the hips, engaging your abs and keeping your back flat.
Flex your elbows and draw your thumbs toward your armpits as you pull the weights toward your trunk and retract your shoulder blades.
Return weights slowly toward the ground by extending your elbows.
Squeeze your butt to come to an upright position, and repeat the squat, alternating the exercises for a total of 12-20 repetitions.
How to do it:
Lie face down on the floor.
Squeeze your butt muscles and pinch your shoulder blades together keeping your arms by your side.
Lift your chest off the floor with your thumbs pointed up and your arms externally rotated, palms facing the floor. Hold for 1-2 seconds.**
Slowly return your body to the ground, keeping your chin tucked so you’re looking at the floor.
Repeat for 12-20 repetitions.
**To make this exercise more difficult, reach your hands forward above your head, palms down. Lift your hands and flex your elbows toward your hips in the shape of a “W” and hold.
Want more ideas of exercises you can do anywhere, anytime, or how to make these exercises more challenging? Contact me at Jennifer@Fitphoria.com.