We get it. Some days you just don't want to sweat. But don't give into the lethargy completely! We created this 15-minute workout for just those days that will not only work your entire body, but also allow you not to leave the floor to do it. Another excuse buster: you don't need any equipment for this workout.
Directions: Repeat this eight-exercise workout twice through. Focus on controlling your movements in each exercise and keeping things smooth and graceful. This will not only help you not sweat, but it will make the moves more challenging.
Lunge With Twist
Reps: 10, alternating sides
- Start in a plank postion, and bring your left leg forward, placing it inside your left hand.
- Reach your left arm toward the ceiling, twisitng your torso to the left.
- Bring your left hand to floor, and reach your left leg back to return to a plank position. This completes one rep.
- Repeat on the other side.
Works: core and shoulders while stretching hips — in the first round, use this as a warmup exercise
Trunk Twist
Reps: 20, alternating sides
- Lying on your back, extend your arms out to your sides to create an anchor. Lift your legs so your hips and knees are at 90-degree angles.
- Starting the movement from your core, rotate your knees to the left, hovering just off the floor. Hold this position for three seconds. This completes one rep. Then, initiating the movement with your abs, slowly rotate your knees to the right.
Works: low abs while warming up the spine — in the first round, use this as a warmup exercise
Crunchy Frog
Reps: 10
- Begin sitting, balanced just behind your sitz bones, and rock back slightly to lift your feet off the floor; gently pull your knees to your chest.
- Release your knees to extend your legs as you roll back, keeping your shoulder blades off the matt, opening your arms to the sides
- Inhale and return to the starting position to complete one rep.
Works: abs and the hip flexors
Bridge With Kick
Reps: 10 on each side
- Start in a bridge position with your hands by your sides.
- Lift your left foot off the floor, straightening your knee but keeping your thighs parallel.
- Kick your left leg up, so the sole of your flexed foot is toward the ceiling.
- Without letting the pelvis drop, slowly lower your left leg so your thighs are even. This completes one rep.
Works: hamstrings, glutes, and core
Triceps Dip and Tabletop Hold
Reps: 15, hold tabletop for 30 seconds
- Sit on the ground with your knees bent and your hands behind you with fingertips pointed toward your butt. Lift your pelvis off the ground, straighten your elbows, and shift your weight back so your shoulders are directly over your hands.
- Slowly bend your elbows to lower your pelvis toward the floor, then press into the floor to straighten, but not lock, your elbows; this completes one rep.
- After 15 reps, press your pelvis up and come into a tabletop position, with your shoulders and knees at 90-degree angles and your torso parallel to the floor. Your butt is working and your chest is stretching in this position.
Works: triceps, back, glutes, and hamstrings; the isometric hold stretches the chest and biceps, too
Side Bridge
Reps: 12 on each side
- Start lying on your left side with your weight on your elbow. Your legs are almost straight and your feet stacked with the right on top. Inhale to prepare.
- Exhale, pull your abs to your spine, and lift your pelvis off the floor, coming into a side elbow-plank. Really lift the bottom of your waist up. Pull your shoulder blade down your back so your shoulder stays away from your ear (this will work your lat, too). You can modify the exercise by placing your bottom knee on the floor.
- Hold for three seconds. Lower your pelvis back to the floor slowly and with control to complete one rep.
Works: shoulder, lats, and obliques
Superman Row
Reps: 10
- Lie on your stomach with your arms reaching overhead.
- Keeping your feet on the floor, arch your upper back to lift your chest off the floor.
- Keeping your torso stable, bend your elbows back and squeeze your shoulder blades together. Then reach your fingertips toward your toes with your palms down and lift your chest another inch away from the floor.
- Sweep your arms forward while lowering your upper body all the way to the mat, returning to the starting position. This completes one rep.
- Take a Child's Pose [1] to stretch out your back after completing a set.
Straight-Leg Roll-Up
Reps: 5
- Begin on your back with your legs straight and arms reaching overhead.
- Lift your head and arms off the floor and begin to roll up to sitting, focusing on the abs rounding the back and keeping the motion smooth. If you have tight hamstrings, try this exercise with your knees bent and your feet flat on the floor.
- Roll back down to the mat slowly, one vertebra at a time. End by reaching your arms overhead to complete one rep.
Works: abs and hip flexors while stretching the back and hamstrings