The Best 15 Minute Exercise for REMOTE WORKERS!

HAPPY 2nd WEEK Working Remotely!

THE BEST 15 MINUTE / 3-(4) MINUTE SONG (HIT) HI-INTENSITY TRAINING FULL BODY WORKOUT

OK – Now you made it through your 1st week working remotely, you struggled to juggle trying to find some time to manage your life, children, work, children, conference calls, children, children, children…

During this time as always – Your health is a priority. I know some of you are frustrated that your Gym is closed, frankly my gym was absolutely filthy and it needed to close. Most of you, if not ALL have dumbbell weights sitting around your house, basement or garage that you never look at or have tripped over for years. Your workout bench has been a table for your laundry baskets and you simply don’t have the time. #Relax #Breathe #Yougotthis . It is time to take care of yourself. Since I hate working out, but love the results there are so many times I need to exercise but don’t have the time. NOW YOU DON’T HAVE AN EXCUSE. I created this workout for myself (I’m sure someone else has the Patent on this, but I don’t care!) *Note: I am not a Certified Trainer nor do I play one on TV. Please consult your Physician before any physical exercise. If you have a physical issue or heart condition that limits your ability to exercise, a call to your doctor for a consultation is mandatory. This exercise WILL increase your heart rate and you will definitely breath heavy and sweat during this workout.

All you need are (3) sets of dumbbells and the weight of the dumbbells is based on your ability as follows: If you can do (10) Bi-Cep curls with your heaviest weight and you struggle to complete while maintaining good posture, then that will be your heaviest weight you use. WORK OUT HACKS! Free-weight plates are a great alternative if you do not have dumbbells. A gallon jug of water is roughly 8 pounds, this is a good alternative if you don’t have weights at all. 

This is (4) minutes of workout with (1) minute of rest then complete the cycle (2) more times until complete. Total time 15 minutes.

SIMPLE RULES FOR THE BEST RESULTS:

Start with (3) sets of weights 1. Light 2. Medium 3. Heavy – You do not need a work-out bench for this!

• 1st Cycle = Light Weight.
• 2nd Cycle = Heavy Weight.  If this is too much at the beginning simply go to a medium weight or stick to the light weights until you build muscle!
• 3rd Cycle = Medium Weight

* If you are doing this correctly then your heart-rate will go up and you will be sweating by the beginning of your 2nd cycle.  I learned a long time ago you can get better results with lighter weights if you have the proper form and technique. If the Cycles are too much to begin with – Just stick with the lightest weight until you build up the strength to increase.

Stretch: Always stretch before you work out in ANY exercise you attempt.

Form: Posture is critical in any workout. When standing up, always tighten your stomach. When lifting weights, lift with purpose, no noodle arms, tighten your grip during your lifts. Don’t cheat. Do not jerk your body in an out of align position – If you are doing that you have too much weight and need to reduce the amount.

Breath: DON’T BE A MOUTH BREATHER! Taking in too much air at one time will make you exhausted. Inhale through your nose, exhale through your mouth. Do not hold your breath through any workout – you’d be surprised the amount of people who hold their breath – Hey! Watch me pass out!

Consistent: Do not stop during your Cycles – Always hold the weights in your hands

CYCLE 1: 4 minute song!

• Shoulder Shrugs (10) X’s Lift with shoulder / hang arms / do not lift with elbows
• Shoulder Rolls (10) X’s Roll should be a full circular motion / hang arms / do not lift with elbows
• Shoulder Press (10) X’s Shoulder to elbow Horizontal / Lift over head
• Bent over Fly’s (10) X’s Lean forward 45 degrees – Arms in front / Elbows bent / Lift out
• Bent over Lifts (10) X’s Lean forward 45 degrees – Arms at side / Lift straight back
• Bent over Tricep Extension (10) X’s Lean forward 45 degrees – Arms at side / extend back for Tri-Ceps
• Hammer Curls (20) X’s Lift in front of you / Elbows at your side / lift toward chin
• Bi-Cep Curls (10) X’s Do not arch your back!
• Calf Extensions (10) X’s Stand Straight / Lift on your toes / Back down / Tighten Calves
• Squats (10) X’s Stand Straight / Squat to a sitting position / Stand back up
• Knee Bends (10) X’s Stand Straight / Step forward one leg – opposite leg, knee towards ground
• Push-Ups (20) X’s
• Bench Press (10) X’s Bench not needed - Lay on your back / Press from chest up
• Bench Flys (10) X’s Bench not needed - Weight over chest / Elbows out / Bring elbows to floor then back up
• Sit-Ups (20) X’s

REST FOR (1) MINUTE THEN REPEAT WORKOUT WITH CYCLES 2 & 3 – REMEMBER TO REST (1) MINUTE IN BETWEEN CYCLES!

GOOD LUCK!