15 minute full body workout...
- composureactive
- May 19, 2015
- 3 min read
I road tested this routine yesterday and it was tough... BUT, it was only 15 minutes and if you have some dumbells or something you can use as weights, it can be done at home or in the gym. I actually went for a little run round the stray (a beautiful spot of land round my home town which is not allowed to be built on) before this routine. I also completed it twice through (30mins), so if you had enough time it is possible! Although, I did have to lie down for several minutes when I had finished!
These exercises focus on inner thigh and abs. However, they are all using more than just one muscle and so you will feel you have completed a full body workout by the time you have finished!
Good Luck and I hope you enjoy :)
1.
Side Lunge through to Forward Lunge
SETS - 1/2
REPS - 10 on each side
On the same leg, go from a side lunge with the weight in front of you. Keep your back straight, try not to bend in the spine, bend from the hip. Then, step forward and raise the weight above your head. Complete ten on both sides. If you are struggling to keep your balance, try without the weight first.
2.
The Yoga Thigh Burner with a Twist
SETS - 1/2
REPS - 10 in total
I added an extra element to this exercise. I am standing on a wobble board to work my stability at the same time. You can get this same feeling from doing this exercise standing on a bed, or in the gym on a bosu ball. Alternatively, just stick to solid ground! The most important part of this exercise is that you are keeping your hips facing forward and only twisting your torso.
3.
Narrow Squat with Over Head Press
SETS - 1/2
REPS - 10
This may feel a little odd to start with, because you are used to being told to do squats hip width appart. Well this time, to target the inner thigh, we need our feet together. Be careful not to arch the back as you go into the squat and raise the weight above your head.
4.
Inner Thigh Leg Lifts
SETS - 1/2
REPS - 10 on each leg
Lie on your side, and once you have your balance, raise the lower leg. Repeat ten times on each side.
5.
Chair Leg Raise
SETS - 1/2
REPS - 10
Hold the weight between your feet and raise and lower your knees ten times.
6.
The Roll Out
SETS - 1/2
REPS - 10
Start by loosening the weights on your dumbell so they are able to roll. Get your self into a half plank position and roll forwards and backwards ten times.
7.
Downward Dog with Leg Split
SETS - 1/2
REPS - 10
Start in downward dog position, raise one leg and then bring it through to your elbow in plank position. Repeat ten times on each leg.
8.
Row with Twist
SETS - 1/2
REPS - 10 on each side
This one is a simple dumbell row, with an added twist from your torso.
9.
Over Head Circle
SETS - 1/2
REPS - 10
Again, I chose to do this on a wobble board to add an extra dimension to the exercise. Simply, hold in your core and circle the weight above your head.
10.
The Leaning Genie
SETS - 1/2
REPS - 10
Simply, lean back with the weight at your chest. Try not to arch your back!
Bonus Arm Workout-
Three exercises with a resistance band.
One or Two Sets and Ten Reps for each...
The Row
The Bicep Curl
& The Press Up
Good Luck and I hope you have fun and sweat lots!
If you are interested in a programme that is tailored to your particular needs, don't hesitate to get in contact on facebook, twitter or email! @ComposureActive
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