Your 15 minute workout program
Original Poster: zefff
Forum: Others
Posted On: 22-10-2006, 16:25
Orginal Post: zefff: What is the ultimate 15 minute morning workout? I have mine which I have done for a few years now as much as I can most mornings, with slight alterations depending on what I feel I need to do more of on a particular day.
I try to include:
1) a quick form (2 mins)
2) straight punches or shadow box in mirror (3 mins)
3) pressups (2 mins)
4) burpees (2.5 mins)
5) chin ups (2.5 mins)
6) quick stretch of groin and hips (3 mins)
What would be your ultimate 15 mins workout/daily warmup?
Post: bamboo:
Me and my daughter go for nightly walk up a hill then run around the soccer field till I can't go any more.
Kids will run you ragged.
I mostly do yoga for my workout.
-bamboo>
Post: angryrocker4:
15 minutes is all?>
Post: zefff:
yes 15 mins is all. What would you squeeze in?
TBH I am looking for fresh ideas to mix up my morning jig before I jump in the shower.>
Post: angryrocker4:
Med ball pushups, one armed
sprint about 50 feet down
burpees X10
sprint back
100lb bag slams (fun)
bear crawl down (fast)
walk out pushups
Crab walk back
jumpin jacks 10 top, 10 in front
criss cross down
med ball twists, 10 a side
Or replace any with lunges, body weight squats, jump rope, etc. I do all these mixed up into different exercise sets for conditioning for 45 mins total. Noticed a huge difference.>
Post: zefff:
Thats great! Thats mostly the kind of exercises I am looking for apart from the ones that require aparatus and a 50 foot space. A few questions though:
Its good to hear you know bear and crab walk, I am a master of monkey run, dog run and lizard walk 8) :roll: but I dont know your styles. Is bear similar to monkey but slower movement because of more input and higher workload on the arms? Also how does crab work? I cant do these in the mornings but they are good to know cos moving like an animal is very hard work!
Whats a walk out push up, can you describe this please?
How does a jumping jack in front work?
What is criss cross down?
cheers.>
Post: angryrocker4:
Bear is ass up in the hear, on hands and feet, and just going, not sure what monkey is.
Crab walk is being on hands and feet, but with feet in front and your stomach facing up, arms behind you.
Walk out push ups are from standing, you bend down to a squat, put your hands down and walk out with your hands to a pushup position and do a push up, and walk back up with your hands.
Jumpin jack is the same, except arms go in front instead of over head.
Criss crossess are moving sideways, the lead foot moving to the side and the rear crossing in front then on the next step, crossing behing your lead foot.>
Cleans and Presses for reps>
Post: Robert_RedBeard:
I just started getting in shape again. I had several jobs in a row that were all sitting. I am working my way back intoa routine. All this week I am walking at least 3 miles a day. A little more if I can but at least 3.
I do 15 minutes of what I call "Mall Walking". You know, the old people that walk really fast around the mall for exercise. I just do it around the park while my kids play. That makes up almost 2 miles of the minimum 3 a day. And I do about 2.3 miles a day walking the little girl to and from school.
My 15 minutes will change for a few weeks till I am in full swing. This is what I will do in 15 minutes once I get more fit.
2 Minutes Jumping Jacks or Jump Rope
3 Minutes Pushups or Squats
3 Minutes Pullups or Ankle Raises
3 Minutes Crunches ot Leg Lifts
1 Minute Low kicks
1 Minute Punches
1 Minute Sprawls
I have two canvas sacks that I put gravel from the park into for weight. I will also be doing the walking along with this.>
Post: Ninja Kl0wn:
This is the bodyweight circuit I've been doing for a few weeks, and I'm loving it so far. No rest between exercises, period. Do in circuit fashion to failure on everything.
Handstand pushups, with each subsequent round begin to use the wall for foot support and work down until you're doing normal pushups.
Wide grip pullups, at the top move your body all the way to once side so that one arm is supporting the majority of your weight, then go to the other side, then back to a dead hang. The thicker the bar you use the better, kill those damn hands and forearms.
Once you feel you've only got a rep or two left in you on pullups, hold yourself at the top and do hanging leg raises.
Drop down and immediately start doing jumping squats.
Dips, then pistols. Return to step 1 and repeat until time is up or you collapse like a house of cards.>
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