15 minute workout
This workout consists of five different exercises that will be done for 60 seconds each, three times.
- Exercise 1: Burpee
To perform a burpee, drop into a squat and place your hands on the ground. Extend your feet backwards into a pushup plank position and then immediately bring your knees back to your chest. Take your hands off the ground and go back a standing position.More difficult option: When you’re in the plank position, do a pushup, and as soon as you stand you can go into a jump. Be sure to land softly and go back into your squat.
- Exercise 2: Mountain Climber
Begin by assuming the pushup plank position. Bracing yourself with your shoulders, run your knees alternatively to your chest.More difficult option: Assume an elbow plank position. Instead of bringing your knees to your chest, take them to the outside of your armpit, one after the other.
- Exercise 3: Divebomber Push-up
Begin in a downward dog position, with hands shoulder-width apart and feet spread. Then, bend your arms and slowly lower your chest to the ground without letting it hit the floor. Once your torso is parallel to the floor, extend your arms from the elbows and enter an up dog position. Use your lateral muscles and shoulders to return to the start position.More difficult option: Instead of returning to the start position from the up dog position, you can reverse the motion to swoop back through to the start.
- Exercise 4: Stationary Lunge
Begin standing with feet together, shoulder-width apart. Step forward with one leg and lower your body in a lunge position, making sure your front knee does not move over your toes. Return to the standing position.More difficult option: Perform split squat jumps by beginning in the full lunge position. From there, explode straight up and scissor your legs in the air so that you land in the lunge position, with the opposite leg forward.
- Exercise 5: Rotational balances
Begin seated with heels off the ground and torso angled slightly back. Rotate your head and shoulders to one side of your body, so that your hands almost touch the ground, and then immediately reverse the motion to the opposite side.More difficult option: You can extend backwards into a reverse plank position after each full side-to-side rotation, and then crunch back into the seated position to perform another rotation.
-Mike, Duke University