If you hate working out, and you are tired of long, drawn out and boring work outs, then you will be happy to know that you can throw them away and get better results in only fifteen minutes. Working out properly is all about getting the most out of the time that you spend working out. This is a simple fifteen minute workout that can benefit your health, build strength and give you numerous other health benefits. If you hate long, boring work outs, then this fifteen minutes to fit workout is exactly what you need.
Step 1 - Pushups!
The trick to getting the most out of push ups is to do them right. You should begin laying face down on the floor with your hands placed slightly wider than shoulder width on the floor, thumbs lined up with chest. Curl your toes under, spread your feet hip-width apart. Maintain proper alignment through the entire motion. Avoid sagging in the middle when you lift yourself up off the floor. Contract the muscles in your chest and raise your body up until you have fully extended your arms. Repeat.
Step 2 - Chair Squats!
This exercise needs to be performed along with a chair, and make sure to choose a sturdy one. Stand in front of the chair, facing away from it. Your feet should be shoulder-width apart. Keep your head up, then slowly lower yourself to sit in the chair, lowering your body until your legs bend at a 90-degree angle. Contract your quads, the front portion of your thigh, and then slowly lift yourself back up into the start position. Do not fully extend your legs, but always keep them slightly bent. Repeat.
Step 3 - Wall Push!
Stand facing toward the wall, spreading your feet shoulder-width apart. Put your hands on the wall, fingers slightly lower than shoulders. Thumbs and forefingers should be forming a triangle, and feet should be far enough from the wall that you are slightly at an angle. Bent your elbows down, leaning your upper body in the direction of the wall. Project your chest toward the wall. Support your body with your arms. When your face is almost touching against the wall, you can stop. Contract your triceps and slowly return yourself to the beginning position. Do not fully extend your elbows. Repeat.
Step 4 - Ab Crunch!
Finally, lay on your back on a soft surface. Make sure that you are relaxing your lower back against the floor. Bend your knees into a 45-degree angle. Keep both of your feet on the floor, cross your arms on your chest and raise your head and your upper torso up away from the floor while contracting your upper abdominal muscles. Your shoulders should slightly leave the floor. Now return to the starting position, but do not let your head touch the floor. Repeat.
It's that simple!
Photo Credits: whyld
Originally posted 2009-08-13 05:50:43. Republished by Blog Post Promoter
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5 comments ↓
Good list. To mix things up a bit I would suggest alternate lunges either side to side or front to back.
Forgive my ignorance, but the article makes it seem like I should only do one repeat of each exercise. How do these exercises fit into the 15 minutes? Otherwise, great article. Thanks!
Good list of exercises for a short list. Anything you can do to fit exercise into your day is beneficial!
Awesome post, especially for people that don’t have a lot of time during the day. You really don’t need to spend hours a day at the gym to be in great shape.
All you need is your own body weight and knowledge of a few exercises to be in great shape.
Ken Rogers
I agree with being efficient with your workouts. My clients train 2-3x per week with me 30 minutes each time. Endless routines are a waste of time.
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