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15 Minute Workout (At Home, Equipment-Free)

April 24, 2019

There’s no equipment needed to get your heart pumping and your body moving. This 15 minute workout can be done at home. Set your timer and get moving. Make sure you Warm-up and cool-down for 2-3 min.

15 Minute Workout

Repeat this combo circuit 3 times for a total of 15 minutes.

1. High Knees

(30 Seconds) Set Up: Begin standing on the floor. As if you were running in place, lift your feet off the ground one at a time, bringing your knees to waist level. Action: Increase your speed while maintaining good form. Perform for 30 seconds.

2. Side to Side Push Up

(60 Seconds) Set Up: Begin in a full plank with feet shoulder width apart. Your body should be a straight line from head to toe. Action: Step the right foot and right hand to the side so your hands are wider than shoulder width, then lower into a push up. Step your hands and feet to the left and perform another push-up. Repeat. Modify: Do the push-ups on your knees and step with your hands only.

3. Stationary Lunge

(60 seconds) switch legs @ 30 seconds Set Up: Stagger your feet and make sure your front heel is firmly on the ground and your torso is erect. Place hands on your hips or grab a pair of dumbbells for additional resistance. Action: Slowly lower your body as deep as possible, keeping your front heel firmly on the ground. Lift your body up to start position and repeat for 30 seconds before switching sides.

4. Mountain Climbers

(30 Seconds) Set Up: Start in a push up position with your arms shoulder width apart, arms in line with chest and legs extended outward. Action: Keeping upper body still, bend one knee up towards your chest and then return to original position while you bend and raise the other knee. Alternate legs keeping your back flat and core engaged. Repeat for 30 seconds.

5. Dips (use a coffee table, chair or bench)

(30 Seconds) Set Up: Place your arms on the end of a coffee table or chair and keep them straight. Make sure your butt is off the bench and legs straight in front of you. Action: Slowly lower your body by bending your elbows. Keep your elbows as close as possible throughout the movement. Use your triceps to raise your body to starting position. Repeat for 30 seconds.

6. Plank Reach

(60 seconds) Set Up: Get into push up position, shoulder width apart on the floor and palms flat on the ground. Feet are hip width, keeping your abs tight and back flat. Action: Lift one arm straight out in front of you, fingers pointer forward while stabilizing with your opposite hand. Return to starting position and repeat with the opposite arm. Left, Right equals one rep. Repeat for 60 seconds.

Rest

30 seconds 

15 Minute at Home Workout Video 




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