Nowadays despite the increasing popularity of the so-called “body positive” the gym is still stocked with people who believe that appearance matters. Sometimes our desire to get rid of extra pounds is based in terms of health as the excess weight can do nothing but harm to your body.
As you know, having the desire is not enough; some free time is also needed to do a fitness routine regularly. The absence of regularity can prevent you from achieving your goal as soon as possible.
The rhythm of modern life is so fast that it leads to the development of new tendencies in fitness. A short workout is one of these such tendencies. The main purpose of this workout is to perform all the exercises very quickly without long breaks between them. Today we are going to show you a simple 15-minute workout which can be done at home or in the hotel. It requires no equipment or skills.
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#1. Up Down Plank (Elbow Push-Up)
- Start with your palms and feet touching the floor and your body in a straight line (push-up position).
- Lift your right hand off the ground and then place your right forearm on the ground where you hand just was. Do the same with your left arm.
- Now pick your right forearm off the ground and put your palm back on the ground. Follow again with your left arm. This completes one repetition.
#2. Pilates Swimming
- Lay down flat on your stomach with your arms up over your head. Pull your abs in tight.
- Raise your lower legs and upper body up off the ground (only your thighs and abs should be touching the ground).
- Now pulse your arms and legs up and down. Move your right arm and left leg together and your left arm and right leg together. Alternate them back and forth for the desired amount of time.
#3. One Leg Bridge
- Step inside of a tied resistance band. Separate your feet to shoulder-width. Place a slight bend in the knees while you keep your chest up.
- Slowly step to the side with the right foot. Your stance should be well outside of shoulder-width.
- Pause then step with the left foot in the same direction as the right. Keep stepping out with the right until the set is complete then switch sides.
- Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward. Cross your arms in front of your body, place your hands behind your head (prisoner squat) or at the sides of your head.
- Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair. Keep your back straight at all times.
- Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do not let your knees extend out beyond the level of your toes.
- Return to the start position by pushing down through your heels and extending your hips forward until you are standing straight. Repeat.
#5. Dumbbell Step-Ups
- Place a bench in front of you. Hold a pair of dumbbells and stand facing the bench. Brace your core and keep your gaze straight ahead.
- Bring your right knee up and step up on to the bench. Placing all of the effort in your right leg, bring your body up into a standing position on the bench.
- Slowly lower yourself to the starting position and switch legs.
#6.Alternating Curtsy Lunge
- Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
- Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
- Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.
- Lie down on the floor. Your back should be flat and your knees bent at an approximately 60 degree angle. Keeping your feet flat on the floor, cross your wrists over your chest. This is the starting position.
- Bring your upper body up so that your shoulder blades are just off the floor and your body forms a C-shape. Exhale as you do so and hold the contraction for a second.
- Slowly move down to the starting position. Exhale as you do so. Repeat for the desired number of reps.
- Lie on your back on an exercise mat, keeping your lower back pressed against the mat. Gently support your neck by bracing your hands against the back of your head.
- Lift your upper body off the mat while bringing your knees to up above your torso and keeping your legs parallel to the floor.
- Extend your right leg straight out without letting it touch the floor. Keep your left knee bent and your left leg parallel to the floor. Using your abdominals, crunch upwards and sideways, extending your right elbow to your left knee.
- Alternating elbows and knees, now extend your left leg while bringing your right knee toward your torso (similar to riding a bicycle), and crunch sideways so that your left elbow extends toward your right knee. Continue to repeat, alternating knees and elbows.
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