15-minute fitness training workout program, week 3, day 3
Hi!
If you come here more often for new programs you will have noticed that I don't post every day. I simply can't manage to find the time to find new exercises every day. So I can't entirely stick to my original idea. However, that does not mean I don't exercise....I simply take one of the older programs and if it is from the 10-minute program, I do 50% more reps. Probably what you do too. But that is of course not the intention of this blog.
So today you are going to get a splitter-new 15-minute exercise program. I just finished it and it is demanding, so adapt it after your needs and possibilities. I promise I will update with pictures this weekend. Equipment: besides ankle weights, wrist weights and extra 2 kg weights today's program requires a chair or sofa or stepping board. Tip: I alternate exercises between reps, for instance I do 10 push-ups, 30 seconds plank with leg lifts, repeat twice. It is easier than doing it all after each other.
1. Side plank with leg lifts: Lie on your left side. Rest your weight on your left elbow and the outside of your right foot (so the knees are off the floor). Try to keep your body as straight as possible. Now lift up the upper leg. Keep it up for 30 seconds (about 15 reps). Change side.
2. Thirty push-ups with your feet on a chair/bank/sofa. Face-down, rest your weight on your straight arms and your feet on the chair, keep your body as straight as possible.Now bend your elbows and try to touch the ground with your nose. If you cannot manage full push-ups, rest your lower legs up to the knee on the chair.
3. Plank with leg lifts: Face down rest your weight on your elbows and your toes. Keep your body straight. Now lift one straight leg, Alternate legs. Keep this up for 30 seconds, 3 reps. By now your muscles must have begun shaking. Keep going! We're halfway through!
4. One-legged squat with a leg up. Stand with your back to a chair/sofa/bank. Put one foot on it sole up. Now squat with the other leg. 30 reps for each leg.
5. Step-up with weights. Step up onto a chair, a stepping board or anything handy. If you have extra weights use these as well. 30 reps each leg.
6. Plank with arm lifts: Have the extra weights handy. Make a plank (face down on the floor, rest your weight on your elbows and toes) and then lift one extra weight from the floor towards your shoulder. 30 seconds, this is about 20 times. Alternate with another exercise and repeat twice, so in total 3 times.
Awaiting the pictures I have a funny video of the day for you:
FunGuppy.com
Since my running shoes look terrible,
I am going to get myself a nice new set of shoes sometime:
If you come here more often for new programs you will have noticed that I don't post every day. I simply can't manage to find the time to find new exercises every day. So I can't entirely stick to my original idea. However, that does not mean I don't exercise....I simply take one of the older programs and if it is from the 10-minute program, I do 50% more reps. Probably what you do too. But that is of course not the intention of this blog.
So today you are going to get a splitter-new 15-minute exercise program. I just finished it and it is demanding, so adapt it after your needs and possibilities. I promise I will update with pictures this weekend. Equipment: besides ankle weights, wrist weights and extra 2 kg weights today's program requires a chair or sofa or stepping board. Tip: I alternate exercises between reps, for instance I do 10 push-ups, 30 seconds plank with leg lifts, repeat twice. It is easier than doing it all after each other.
1. Side plank with leg lifts: Lie on your left side. Rest your weight on your left elbow and the outside of your right foot (so the knees are off the floor). Try to keep your body as straight as possible. Now lift up the upper leg. Keep it up for 30 seconds (about 15 reps). Change side.
tripleclicks.com2. Thirty push-ups with your feet on a chair/bank/sofa. Face-down, rest your weight on your straight arms and your feet on the chair, keep your body as straight as possible.Now bend your elbows and try to touch the ground with your nose. If you cannot manage full push-ups, rest your lower legs up to the knee on the chair.
3. Plank with leg lifts: Face down rest your weight on your elbows and your toes. Keep your body straight. Now lift one straight leg, Alternate legs. Keep this up for 30 seconds, 3 reps. By now your muscles must have begun shaking. Keep going! We're halfway through!
4. One-legged squat with a leg up. Stand with your back to a chair/sofa/bank. Put one foot on it sole up. Now squat with the other leg. 30 reps for each leg.
5. Step-up with weights. Step up onto a chair, a stepping board or anything handy. If you have extra weights use these as well. 30 reps each leg.
6. Plank with arm lifts: Have the extra weights handy. Make a plank (face down on the floor, rest your weight on your elbows and toes) and then lift one extra weight from the floor towards your shoulder. 30 seconds, this is about 20 times. Alternate with another exercise and repeat twice, so in total 3 times.
Awaiting the pictures I have a funny video of the day for you:
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