15 Minute at Home Workout (15MV1)

15 Minute at Home Workout – Version 1

Full disclosure: We do this in our garage so there is a bit more space than the regular living room or space you may do you exercises. All exercises can easily be done at home with possible exception of the jump rope section which I offer an alternative. 

Also, this workout was designed by my kinesiologist (a.k.a my roommate), Ashley. My boyfriend and I have only tried this workout a couple of time but it kicked our big butts in gear after a lazy morning.

 

Now let’s go!

What you need: 

– Yoga mat

– 1 weight (I use 5-10 lbs)

– Jump rope (optional)

– Timer (I use the timer on my smartphone)

 

Warm up (3 minutes)

  • Jog in place (30 sec)
  • Jumping jacks (15 sec)
  • High knees (15 sec)
  • Butt kicks (15 sec)
  • Jog in place (30 sec)
  • March in place with arm circles (20 sec)
  • Frankensteins (15 sec)
  • Shallow squats (20 sec)
  • Jog in place (20 sec)
Frankensteins. For additional details on what is the Frankenstein: http://www.acefitness.org/acefit/healthy-living-article/60/2920/7-not-so-scary-halloween-inspired-exercises/
Frankensteins. For additional details on what is the Frankenstein: http://www.acefitness.org/acefit/healthy-living-article/60/2920/7-not-so-scary-halloween-inspired-exercises/

Circuit #1 (Continue doing the circuit over and over for 3 minutes)

  • 10 Jump squats
  • 20 Mountain climbers
  • 10 Lateral bends
Lateral Bend - To learn more:  http://www.womenfitness.net/xbx_plan.htm
Lateral Bend – To learn more: http://www.womenfitness.net/xbx_plan.htm

Circuit #2 (Continue doing the circuit over and over for 3 minutes)

  • 10 Burpees
  • 10 Lunge and twist (hold on to a weight to add a bit of a challenge)
  • 10 Triceps extensions
Tricep Extension - Details on how to properly do tricep extensions: http://www.fitnesswellnessblog.com/fitness/exercises/proper-method-of-the-triceps-extension.html
Tricep Extension – Details on how to properly do tricep extensions: http://www.fitnesswellnessblog.com/fitness/exercises/proper-method-of-the-triceps-extension.html

Circuit #3  (3 minutes)

  • Jump rope (with or without rope) (2 x 30 sec)
  • Quick feet in place (2 x 30 sec)
  • Superman (2 x 30 sec)
Quick feet. Link to Hope Solo's 15 minute workout!: http://www.fitbie.com/get-fit/hope-solo-s-15-minute-workout
Quick feet. Link to Hope Solo’s 15 minute workout!: http://www.fitbie.com/get-fit/hope-solo-s-15-minute-workout

Cool Down  (3 minutes)

  • Side steps with arm swings
  • Chest and shoulder stretch: interlace fingers behind your back and pump out your chest as far as you can
  • Overhead tricep stretch
  • Let it hang a.k.a touch your toes!
  • Quad stretch of your choice : I like doing the kneeling quad stretch (in the picture on the right)
  • Calf stretch of your choice : I like to simply put my flexed foot against a wall and pulling myself close to the wall. You should feel an awesome stretch in your calf area
  • Child’s pose

    Kneeling Quad Stretch. For more details on doing it right: http://www.popsugar.com/fitness/photo-gallery/33387812/image/33698994/Kneeling-Quad-Stretch

Voila! Now jump in the shower and continue on with your day!

 

What is your favorite 15 minute workout routine?

 

– A

 

 

 

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