15 Minutes – Workout Plan That You Can do Anywhere, Anytime

| August 26, 2023 | Bodybuilding and Fitness Nutrition | No Comments

The best thing about bodyweight exercise is that it’s convenient and there’s never an excuse not to do it. So here are 13 bodyweight exercises that you can do almost anywhere. Perform each exercise for 40 seconds, rest for 20 seconds, and then move on to the next one. Do all the exercises once for a total of 15 minutes.

Triangle push-ups

  • Get down on the floor in an elevated position.
  • Place your hands in line with your shoulders and under the center of your chest, thumbs, and index fingers touching to form a triangle.
  • Your body should form a straight line from head to heels.
  • From here, slowly bend your elbows to lower your body until your chest is a few inches above the floor.
  • Pause, then reverse the movement to return to the start.

Bicycle Crunch

  • Lie flat on the floor, hands raised to the sides of your head, and raise your bent legs up so that your shins are parallel to the floor.
  • Support your core to maintain contact between your lower back and the ground throughout the exercise.
  • From here, squeeze your abs to lift your upper back off the ground and bring one elbow to meet the opposite knee.
  • As you do this, extend the other leg straight up a few inches above the ground.
  • Change sides.

Jump squat

  • Stand with your feet shoulder-width apart and your hands behind your head.
  • From here, squat down until your legs are roughly parallel to the ground, keeping your chest and back neutral.
  • Forcefully extend your knees, hips, and ankles to jump as high as possible.
  • Land softly on the ground and immediately lower back into a squat before returning to the starting position.

Speed ​​Skater

  • Stand on your right leg with your left foot on the ground behind you for balance.
  • From here, bend at the knees and hips to lower slightly toward the floor and step onto your left foot, letting your arms swing with you.
  • Go changing sides immediately.

Wide push-ups

  • Drop to the ground in an elevated position.
  • Place your hands slightly wider than shoulder width and in line with your shoulders.
  • Your body should form a straight line from head to heels.
  • Slowly bend your elbows to lower your body until your chest is a few inches above the floor.
  • Pause, then reverse the movement to return to the start.

Straight leg raise

  • Lie on your back on the floor with your legs together and place your hands under your butt for balance.
  • From here, keeping your legs together and as straight as possible, squeeze your abs to slowly raise your legs until your thighs are perpendicular to the floor.
  • Reverse the movement to return to the start.

Pull-ups

  • Stand under a low, sturdy tree branch and grasp the branch with a grip wider than shoulder width.
  • From here, with your arms fully extended, hold on and bend your knees to lift your feet up.
  • Keeping the core tight, hang on the branch for the prescribed time, or, if strength allows, pull yourself up.
  • When the clavicles reach the branch, slowly reverse the movement to start over.

Glute Bridge

  • Lie on your back with knees bent and feet flat on the floor, arms resting at your sides.
  • Brace your core and press your lower back into the floor, making sure to keep your back flat throughout the exercise.
  • From here, squeeze your glutes and drive through your heels to lift your hips until your body forms a straight line from your upper back to your knees.
  • Pause, then reverse the movement to return to the start.

Side Plank

  • Lie on your left side on the floor, with your left forearm under your shoulder, your left hip resting on the floor, and your right foot stacked on top of your left.
  • From here, hold onto your core and lift your hips so that your body forms a straight line from head to heels.
  • Repeat on the right side.

Mountain Climber

  • Get on the floor in a plank position with your hands placed directly under your shoulders.
  • Your body should form a straight line from head to heels.
  • From here, with your toes anchored to the ground and bracing your core for balance, bring one knee to your chest.
  • Immediately switch sides, returning your foot to the ground as you raise your opposite knee to your chest.