15-minute fitness training program: Week 3, Day 1
Hi!
Yes, we have advanced from the 10-minute fitness program to the 15-minute program. Finally! I am very excited after my first 15-minute workout, which went just fine btw. I can really feel my leg muscles, but also my abs.
As in the 10-minute program I will try to alternate intensive exercise programs with cardio, in my case this is mostly running when the weather allows. If you are using this as a program for yourself to follow you can of course choose any cardio exercise. I find running so easy because you just need to put on good shoes and clothes and go out. You don't need any equipment, you can do it anywhere anytime and with anyone if you want.
Ok here is my program for today. You may note that there are only 9 exercises but the total will get you to 15 minutes, approximately. The exercises so far are the same as from the 10-minute program; I am looking for new effective exercises and I would certainly welcome any useful suggestions!
Equipment as always: ankle and wrist weights and 2-kg (4 lbs) extra weights.
Suggestions for music:
Hall & Oates Maneater
The Police-Magic
Eurrhytmics Sweet Dreams
Abba Ring Ring
Blondie Tide is High
Here it goes, hold on to your socks!
1. We start with 15 Burpees, just to warm up. First jump up high, then fall down into a push-up; get up and repeat. Adapt this exercise to what you can; if you cannot manage push-ups just flatten yourself on your stomach and get up again. With the added weights you will feel this one, promise!
2. Thirty (30) Tricky Cats with weights: Stand on your hands and knees. Extend your left arm with the extra weight until shoulder height, while at the same time extending your right leg fully. Alternate arms and legs.
3. Thirty (30) Sit-ups with a twist (and weights): Lie down flat on your back but with your knees bent. Holding the extra weights, twist your torso to the left when sitting up. Lie back down. Twist your torso to the right with the next sit-up.
4. We get 15 Burpees again! Yes, I promised that this program would be intensive!
5. Just to relax a bit: 15 flat crunches: Lie on your back with your legs extended. Come up halfway with your upper body and stretch out your arms towards your toes. Hold on for 10 seconds. Try to really squeeze those belly muscles. By now you should have your breath back.
6. So, to get your heart rate up again: 50 Jumping Jacks. Yeah man! Start standing up, jump out with both legs to a wide-legged stance while stretching out your arms to the side and up. Time to the music.
7. Now more "relaxing" : 90 seconds plank. Get down on the floor supporting yourself on your toes as in a push-up and your elbows. Keep your body straight, do not push your buttocks up!
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8. Get rid of the muscle pain of the running: thirty squats with a frontal lift of the weights. Squat deeply while bringing the weights up to shoulder height. HOLD! So you do not use momentum.
9. Shall we do burpees again? NO, that gets boring. Let us do 15 pushups instead, but instead of the normal version we'll do your hands in a triangle.
Finally here we are, tongue hanging out, heart rate going down, now we are ready for stretching!
Suggested music: Simon & Garfunkel Bridge over Troubled Water
I am happy and if you are following this I hope you are happy too!
Yes, we have advanced from the 10-minute fitness program to the 15-minute program. Finally! I am very excited after my first 15-minute workout, which went just fine btw. I can really feel my leg muscles, but also my abs.
As in the 10-minute program I will try to alternate intensive exercise programs with cardio, in my case this is mostly running when the weather allows. If you are using this as a program for yourself to follow you can of course choose any cardio exercise. I find running so easy because you just need to put on good shoes and clothes and go out. You don't need any equipment, you can do it anywhere anytime and with anyone if you want.
Ok here is my program for today. You may note that there are only 9 exercises but the total will get you to 15 minutes, approximately. The exercises so far are the same as from the 10-minute program; I am looking for new effective exercises and I would certainly welcome any useful suggestions!
Equipment as always: ankle and wrist weights and 2-kg (4 lbs) extra weights.
Suggestions for music:
Hall & Oates Maneater
The Police-Magic
Eurrhytmics Sweet Dreams
Abba Ring Ring
Blondie Tide is High
Here it goes, hold on to your socks!
1. We start with 15 Burpees, just to warm up. First jump up high, then fall down into a push-up; get up and repeat. Adapt this exercise to what you can; if you cannot manage push-ups just flatten yourself on your stomach and get up again. With the added weights you will feel this one, promise!
3. Thirty (30) Sit-ups with a twist (and weights): Lie down flat on your back but with your knees bent. Holding the extra weights, twist your torso to the left when sitting up. Lie back down. Twist your torso to the right with the next sit-up.
5. Just to relax a bit: 15 flat crunches: Lie on your back with your legs extended. Come up halfway with your upper body and stretch out your arms towards your toes. Hold on for 10 seconds. Try to really squeeze those belly muscles. By now you should have your breath back.
6. So, to get your heart rate up again: 50 Jumping Jacks. Yeah man! Start standing up, jump out with both legs to a wide-legged stance while stretching out your arms to the side and up. Time to the music.
7. Now more "relaxing" : 90 seconds plank. Get down on the floor supporting yourself on your toes as in a push-up and your elbows. Keep your body straight, do not push your buttocks up!
tripleclicks.com
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8. Get rid of the muscle pain of the running: thirty squats with a frontal lift of the weights. Squat deeply while bringing the weights up to shoulder height. HOLD! So you do not use momentum.
9. Shall we do burpees again? NO, that gets boring. Let us do 15 pushups instead, but instead of the normal version we'll do your hands in a triangle.
Finally here we are, tongue hanging out, heart rate going down, now we are ready for stretching!
Suggested music: Simon & Garfunkel Bridge over Troubled Water
I am happy and if you are following this I hope you are happy too!
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