Week 3

This weeks workout is an interval of 2 minutes of cardio to 1 minute of sculpting. You will continue alternating cardio & sculpting exercises for the entire 15 minutes.  Try and not to rest between exercises but if you need a break. . .take it!
You will need a jumprope and a pair of 5-8 lb. hand weights.

1.  Jumprope - 2 minutes
2.  Overhead military press - 1 minute (weights in hands by shoulders, palms forward, elbows by sides, press hands straight up overhead and return to starting position)
3.  Run in place - 2 minutes
4.  Weighted Squats - 1 minute (squats with weights resting on shoulders)
5.  Jumping Jacks - 2 minutes
6.  Bicep Curls - 1 minute (holding weights by side, arms straight, palms facing forward, curl weights up almost touching shoulders and return to starting position)
7.  Football Run - 2 minutes
8.  Side Lateral Lifts - 1 minute (weights down by side, palms facing inward, lift weights up & out to the side no more than shoulder level, return to starting position)
9.  Alpine Ski - 2 minutes (body weight in your left foot hop laterally to the right, landing softly with a bent knee as if skiing. make the movement as big as you comfortably can keeping the weight only in 1 foot)
10.  Tricep press - 1 minute (holding weights in hands directly overhead, palms facing each other, lower weights behind your head and back up to starting position, keeping elbows pressed in towards your head)

That's It!! This can be repeated for a 30 minute workout.  Don't forget to stay hydrated and drink lots of water!!

Week 2

Hi All! Week 2 consists of 7 Exercises performed back to back for 1 minute each with no rest in-between.  After the first round through take a 1 minute break then repeat the entire sequence again for a 15 minute workout.  You can do the sequence as many times as you want to make it a longer work out.
1. Weighted Jacks
2.  Lunge Switch
3.  Wood Chop
4.  Burpee
5.  Pulse Squat 3 times & Hop
6.  Push Up & Row
7.  Mountain Climber

For an explanation of the exercises, check out the video below:

Monday. . . . . .Day 1-Let's Do This!

It's Monday.  What a great time to start a new fitness program.  If you're new to exercise. . . .that's perfect!  This workout includes moves that you are familiar with and you can modify to suit your fitness level.  If routine exericse is already part of your daily life, great news too. . . adding something new and different into your routine will make your body re-adjust to what it has gotten used to.  Your body remembers what you put it through each day and it gets used to that.  Therefore, when you do the same thing day in and day out, you don't see any changes.  When you introduce something different it "confuses" your body and it has to start working to adapt to those changes.  This is the change. . . .

You will do 1 minute intervals of each exercise with little or no rest in between:

1.  Jumping Jacks-just like in high school

2.  Squats-you can do this move with or without any weight.  If you want to use handweights, you can hold them either down by your side or on your shoulders.  Make sure when  you squat you sit back into your hips, keep your bodyweight in your heels, trying to get your thighs parallel to the floor and performing the squat slowly.  2 counts down, 2 counts up.  Keep good form through out the entire exercise.  If your comfortable with the movement, you can speed it up to 1 count down 1 count up.

3.  Jog in Place-just like it sounds.  Beginners might want a slow jog, more advanced might like to take it up to a faster jog or even a football run.

4.  Push Ups-Perform this move either on your knees or your toes. You can start out on your toes and move to your knees or stay on your knees the entire time. Either way, make sure that your back stays straight, keep your bottom out of the air, bending your elbows lowering your chest as low to the floor as possible.  Do as many as you can in the minute.  If it's only 3 that's ok it will be 4 next time.

5.  Bicycle Crunches-Feet are lifted, knees are at a 90 degree angle, shins parallel to the floor.  Lifting shoulders off the floor, alternate pressing your right shoulder to your lift knee as you extend your right leg straight out.  Change sides and continue repeating for 1 minute.

Repeat the entire sequence 3 times totalling a quick 15 minute work out. 

We'll start with these simple, familiar moves that you have probably seen or done before.  But believe me, there's lots more to come! :) If you have any questions, let me know.

Welcome

Welcome to my blog "Fit in Fifteen".  As a fitness trainer, mother of 3 (12, 4 and 2 months), working full time in sales and finishing my masters in education, I know how hard it is to find time to work out.  I also know how important it is to make the time to exercise for both your physical and mental well being.  Just 15 minutes of exercise a day can make a HUGE difference in your overall health.  I have created this blog to give you easy to follow, 15 minute work outs to help you achieve better physical as well as mental health.  The workouts that will be posted are easy to follow "circuit type" routines. In the beginning you will know most of the moves.  I will provide videos of any moves that you might not be familiar with.  It won't be easy!  It's only 15 minutes, so find the time, make the most of it and do it for yourself!