FITNESS BLOG

December 26, 2009

Fifteen minute at-home workout, no equipment needed

100x - jumping jacks
100x - high-knee jumps
... 2 sets

25x each leg - standing lunges
10x - sit ups
... 2 sets

15x - Plyometric jumps onto stool
10x - push ups
... 2 sets

Jumping jacks - Make sure your hands touch at the top, jump on the balls of your feet, keep your spine aligned and your face looking forward.

High-knee jumps - This exercise is like running in place, except you bring your knees as high up as you can. You may want to keep your hands in front of you around the middle of your chest as a marker for your knees to reach.

Standing lunges - Make sure your knees don't bend below 90 degrees. If you have them, use free weights, such as dumbbells.

Sit ups - Put your hands behind your head, keep your spine aligned, including your neck i.e. try not to bring your chin to your clavicle.

Plyometric jumps onto stool - Jump onto and off of a stool at least one foot high without pause. Make sure that the stool is stable enough for this.

Push ups - Keep hands a little wider than shoulder width, keep back aligned, tighten your abs, and instead of watching the floor, watch the wall in front of you in order to keep your back aligned.