15 Minute Workout – November

One of the biggest challenges people have with incorporating physical activity into their daily life is not having enough time to fit it in! A trip to the gym can get overwhelming when you are working, in school, a parent, trying to cook, clean, have a social life, etc. That being said almost all of us can find 15 minutes in our day.

This 15 minute workout is aimed to fight the Thanksgiving bulge!

15 Minute Work Workout

Strength (5 minutes)

Push Ups (3 x 20 seconds OR 3 sets of 10-20 reps)

  • 1 set normal arm push-ups
  • 1 set elbows in arm push-ups
  • 1 set hershey kiss or diamond push-ups
  • Try to do as many of these push-ups without being on your knees, that being said if this is too difficult then do the knee push-ups! They work your arms too

Straight Leg Crunches (2 x 30 seconds OR 2 x 25 crunches)

  • Legs straight & do a normal crunch! Works lower abdominal muscles (the typical ‘pooch’ spot)

Front Arm Raises (2 x 30 seconds OR 3 x 10-20 reps)

  • Use cans as weights if you do not have access to weights at home

Leg lifts (2 x 30 seconds OR 2 x 25 reps)

Leg Lifts via women's health mag!

Leg Lifts via women’s health mag!

Lateral Arm Raises (2 x 30 seconds OR 3 x 10-20 reps)

  • Use cans as weights if you do not have access to weights at home

Cardio (5 minutes)

Squat Jumps (2 x 30 seconds OR 3 x 10-20 reps)

  • Squat down, touch your hands on the ground, and jump up reaching your arms to the sky

Standing High Knees (2 x 30 seconds)

  • Run with high knees in place

Mountain Climbers (2 x 30 seconds)

Mountain climbers via workoutlabs.com

Mountain climbers via workoutlabs.com

Standing Butt Kickers (2 x 30 seconds)

  • Run with your heels kicking your butt in place

Jumping Jacks (2 x 30 seconds OR 3 x 10-20 reps)

Flexibility (5 minutes)

Standing Straddle Stretch (20 seconds to the right, left, and middle)

Back Stretch Series (20 seconds each stretch)

  • Lay on back, pull both knees to chest x 20 seconds
  • Lay on back, pull right knee to chest x 20 seconds and then pull left knee to chest x 20 seconds

Arm Overhead Stretch (30 seconds per arm)

Arm Across Stretch (30 seconds per arm)

Achilles Stretch (30 seconds per leg)

My name is Emma Petshow and I am a 3rd year naturopathic medical student at the National College of Natural Medicine in Portland, OR. For more about myself, check out my bio. This blog is intended for information about preventive health and lifestyle improvement. The information contained on this blog is not to be used as medical advice. Please consult with your primary health provider before starting a new exercise regimen. For specific medical advice you should consult your physician.
Halloween fun this past weekend! I do more than workout, cook, and study

Halloween fun this past weekend! I do more than workout, cook, and study

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