#15minuteathomeworkoutroutine

Advanced, we have made it to the last level. 

Strength/Upper Body: Spiderman Pushups

Go into a standard push-up position, supporting your weight on your toes and hands. Your back is flat and your core is tight. Your hands should be directly beneath your shoulders.

Lower yourself into a push-up. Focus the tension in the chest.

As you descend, bring your right leg up and to the side. Try to touch the knee to the elbow. As you push yourself back up, return the leg to its original position.

 Repeat with the other side.

Strength/Lower Body: Jump Squats

Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.

Cross your arms in front of your body, place your hands behind your head or at the sides of your head.

Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair. Keep your back straight at all times.

Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.

Pause for a count of one.

In an explosive movement, drive down through your heels pushing yourself up off the floor with your quads. At the same time extend our arms out above you.

Land with your knees slightly bent to absorb the impact.

Strength/Core: Toe Reach Crunches

Lay on a yoga/exercise mat or towel with your back flat on the floor and your legs straight and in the air with the soles of your feet facing up.

Outstretch your arms above your chest so that they run parallel to your legs.

Lifting your shoulders off the floor, reach up and touch your toes with your fingertips.

Lower your shoulders back to the floor to complete one rep.

Now that we have an idea of what our cardio options are, let’s delve into level one routine...

Strength/Upper Body: Incline Pushups

Set up a bench or stable elevated surface. Begin with both hands on the bench at shoulder-width or just outside of shoulder-width.

Place your feet straight behind you while you tighten your abs and engage the hips. Your hips should not dip or elevate too high during the movement.

Slowly lower yourself towards the bench. Once your upper arms are parallel with the floor, pause, and return to the starting position.

Strength/Upper Body: Knee Pushups

Come to the ground on your knees. Tighten your core and maintain a flat back.

Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.

Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.

Without locking your elbows, push yourself back to the starting position by straightening your arms.

Strength/Lower Body: Alternating Bodyweight Lunges

Stand straight — that’s the starting position. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time. Look forward.

Pause, then push off your left foot off the floor and return to the starting position as quickly as you can.

On your next rep, step forward with your right leg. Continue to alternate back and forth — doing one rep with your left, then one rep with your right.

Strength/Lower Body: Box (or Chair) Squats: 

Place a chair behind you. Stand up straight with a tight core and flat back. Fold your arms in front. Your feet should be shoulder-width and toes and pointing forward.

Slowly descend by bending your knees and driving your hips back. Keep your chest and head up.

Touch the chair with your butt then slowly rise back to the starting position.

Strength/Core: Knee Plank

Lie face down on the ground with your legs together and your arms at your sides. Position your hands beneath your shoulders.

Tighten your core and elevate your upper body off the ground, stabilizing yourself with your forearms. Your feet, shins, and knees will remain on the ground.

Do not allow your hips to drop down. Hold the tension in your core for the prescribed amount of time. Slowly release back to the starting position.

Aren’t options great? Here are some cardio options....

Cardio Option 1: Jumping Jacks

Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.

Bend your knees slightly then straighten and push through the balls of your feet while straightening your knees to jump up spreading your legs to wider than hip width apart.

As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.

As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.

Cardio Option 2: Seal Jacks

Stand tall with your core braced, chest up, and arms at your sides. Begin the movement by jumping into the air.

As you jump, move your legs out to the side. Also, bring your arms up in front of you and clap your hands together.

Once your feet touch the ground, jump back into the starting position with your legs together and hands at your sides.

Cardio Option 3: Frog Jumps

Standing straight up, bring your feet outside of shoulder width.

Squat down by bending at the knees and driving your hips back.

Keeping your chest up, forcefully push off the ground with the balls of your feet.

Land on the balls of your feet, remaining in the squatting position. Your legs will remain wide.

Cardio Option 4: High Knees

Begin jogging in place, lifting the knees as high as you can.

Try to lift your knees up to hip level but keep the core tight to support your back.

For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them. Bring the knees towards your hands instead of reaching the hands to the knees!

Cardio Option 5: Speed Skaters

Keep your core tight and back flat as you bend slightly forward.

Perform a small jump to the right. As you do, bring your left leg behind you and tap the ground. At the same time, bring your left arm in front of you.

Jump to the left, bringing your right leg behind you and your right arm in front of you.

Repeat the movement, alternating back and forth.

Cardio Option 6: Burpees

Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.

In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.

Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)

Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.

Complete 1 full push up.

Jump your feet forward to just behind your hands.

Use an explosive motion to push through your heels and return to the start position