#fit15 – full body workout in 15 minutes

It’s 2015 and I’m using this theme to my full advantage this year.  #Fit15 is my new favorite plan to help you, no matter how busy you are, get the workout you need every day.  I’ve tested each of the plans I post – and they’re tough, but doable! You’ll be glad you tried them. You can use the Fit Card anywhere for your workout – or look through the entire post for specifics.

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#Fit15 Plan. You can use the Fit Card anywhere for your workout – or look through the entire post for specific details and equipment used for each exercise.  This exercise should take you about 15 minutes to complete.  Use a timer so you can track exercise and rest time. Make your goal to do one 15-minute exercise plan each day – aim for 5 days a week.

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Plank Equipment: You can use the exercise mat or your BOSU on the platform side to complete your planks.  I love my BOSU and try to use it as much as possible, but anything will work.

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Plank Exercise: Plant your hands squarely below your shoulders.  Keep your head square with your shoulders (don’t let it hang) and keep your butt out of the air.  You should be a straight line.  Hold this position for the entire exercise.  Benefits: This exercise will tone you all over.  You may have to work up to one minute, it’s OK to take breaks as you build your strength.

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Squats Equipment: You can use weights for your squats or just do squats. Push yourself for your level of fitness.  I either use no weights or 8 lb weights.

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Squats Exercise: Plant your feet squarely on the ground with toes pointing forward.  Sit into the exercise and get low.  Don’t rush this exercise, it should take you the same time to go up as it does to go down.  Benefits: Squats are a great exercise to tone your butt. Remember to protect your knees by “sitting” into the squat and not letting your knees go past your heels.

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Bicep Curls Equipment: Use weights that are doable, but will wear you out after 45 seconds.

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Bicep Curls Exercise: Keep your back straight, shoulders back and your elbows pinned to your sides. You don’t need to rush this exercise, it should take as long to lift the weights as it takes to lower them.  Benefits: This exercise will tone your arms and strengthen your upper back. You can complete this exercise with any type of weighed object (cans of food, hairdryer, shopping bags).

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Deadlift Equipment: Use heavy weights for this exercise.  Something that will push you, but not injure your back.  You should be tired after 45 seconds. I hold dumbbells in my hands and keep my arms loose through the exercise – but you can also use a bar like this if you have one.

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Deadlifts Exercise: Keep your back straight, shoulders back and lift with your glutes, legs and hamstrings.  Do not lift with your back.  Stand up tall and lean forward, bending your knees slightly as you come down.   Benefits: This exercise will tone your backside.  Make sure you put all of the weight and lifting in your legs and butt – this will offer you the most toning benefits.

 

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