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15 Minute Beginner Workout

- Jumping Jacks for 45 seconds

15 second rest

- Prisoner squats for 45 seconds (regular squats with hands behind your head, elbows pointing outwards)

15 second rest

- Tricep push ups for 45 seconds (crab position with your hips as high as they can go and arms stretched, bend arms slightly then press back up with your hips remaining high and then repeat)

15 second rest

- Plank for 45 seconds

15 second rest

- Tip toe crunches for 45 seconds (lie on the ground with your legs up in the air and then using your arms, try to touch you toes, then lower your upper back down and repeat - never bring your legs down)

15 second rest

- Butt kickers for 45 seconds

15 second rest

- Hip thrusts for 45 seconds (start in a seated position with your knees and feet flat on the floor and with your shoulder blades against a bench, not your neck, squeeze your glutes and core and lift hips up until your back is parallel to the floor, hold for 3 seconds and then lower to starting position to repeat)

15 second rest

- Mountain climbers for 45 seconds

15 second rest

- Skaters for 45 seconds (start in a small squat, jump sideways as far to the left, landing on your left leg, bring your right leg behind to your left ankle, and don't let it touch the floor - reverse direction by jumping to the right with your right leg)

15 second rest

- High knees for 45 seconds

15 second rest

- Russian Twist for 45 seconds (sit on the floor with your knees bent and heels resting on the ground, lean back to about a 45 degree angle, turn your torso to the right and touch your hand to the ground, come back to center and repeat on other side)

15 second rest

- Wall sit for 45 seconds

15 second rest

- Wall push ups for 45 seconds (face a wall, a little further than arms length away, bend arms to touch your nose to the wall, then push back up and repeat)

15 second rest

- Jump lunges for 45 seconds (lunge forward with your left leg, jump in the air and switch feet your feet so you land in a lunge with your right leg and continue)

15 second rest

- Criss crosses for 45 seconds (jump to land with your legs out a little further than shoulder width apart, cross your feet so you land with your left leg in front and right leg behind, then repeat switching what leg comes in front each time)

You have completed you workout!




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