15 Full-Body Workout Plan Under 15 Minutes

Choosing your perfect workout routine might be difficult sometimes. However many of us don’t understand that if you wanna make it work then it takes more than a day or a few days to find the workout program effective.

Due to a busy lifestyle that most people live nowadays, working out from home has become more and more popular. That brings us to the idea that very many people need a workout that will be super effective is not time-consuming and does not require that much equipment.

Following are the detailed explanations of each exercise. Perform each exercise as it is instructed to you, as many times as it is recommended, so that the ultimate results to be effective.

Spiderman Plank


-To do this exercise first you need to lay face down on the ground with extended legs and then you need to point your toes while you place your hands beneath your shoulders and next you need to push yourself up into the plank position. And then you need to maintain a tight core and flat back and bring your left knee to your right elbow. Then you need to pause and slowly return each to the starting point and next you need to repeat with the other side and keep alternating.

Pilates Swimming


First, you need to lay down flat on your stomach with your arms up over your head and you need to pull your abs in tight. Then you need to raise your lower legs and upper body up off the ground and only your thighs and abs should be touching the ground, so next, you need to pulse your arms. And then legs up and down. Next, you need to move your right arm and left leg together and your left arm and right leg together and then alternate them back and forth for the desired amount of time.


Glute Bridges


This exercise is essential for healthy elbows, as it helps control the movement of the knees, preventing them from crashing inward, but they form the basis for strong knees because weak or inactive stupid can cause all knee problems. This exercise also works to strengthen your mice, hamstring, and abs, while minimally does not press on your knees.

Plank Leg Lift


Get into a modified pushup position with your weight resting on your forearms and toes, elbows directly beneath your shoulders. Your body should form a straight line from your neck to your ankles. From that position, brace your core and lift one foot off the floor. You can hold that position for the entire set—60 to 90 seconds—and then do the second set with the other leg raised, or switch legs halfway through each set.

Side Plank Hip Raises


-Start this exercise in a side plank position, with your right shoulder over your elbow, your body in a straight line in reach your left hand toward the ceiling and then you need to twist your torso forward and slowly place your left arm under your body and then repeat and switch sides.

Jump Squat


Start with your shoulders wide apart and your legs as well. Keep your back straight as you go down with your butt as you ware sitting. Hold it for a few seconds and then go up in the initial position. You are allowed to make several arrangements of 10 repetitions if one set of 20 repetitions is too much for you. The exercise needs to be performed during a period of 30 seconds per each side;



-So, you need to start from a position where you are on all fours and then with your palms slightly wider and than your shoulders and your feet need to be close together. Next you need to keep in mind that your body should form a straight line from head to toe and then lower down until your chest almost touches the ground. And then you need to keep your upper arms at a 45 angle to your torso and go back to the starting position. And then do 10 pushups and then rest for 90 seconds.

Source: Female Fit Body

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