15 Minutes and Functional Strength

You can do a complete functional strength workout in 15 minutes.

An example of a complete workout is as follows(video links are provided for some of the less known exercises):

Upper Body-  push-ups and    pull-ups,  2 sets of 8-10 repetitions (will vary depending on the individual's strength, health,etc.)  If no pull-up bar is available chair dips and bicep curls (with a free-weight or other weighted object of appropriate weight for exerciser's strength) can be substitued.  

chair dip clip  http://www.youtube.com/watch?v=tKjcgfu44sI

Lower Body-  squats ( regular or single leg)  2 sets of  8-10 reps 
or  lunges 2 sets of 8-10 with each leg .
single leg squat clip -
http://www.youtube.com/watch?v=zJCA7pQ1o7g&feature=related


Core-  bridges  2 sets of 10 or 1 set of 20 and "bird dogs" (quadraped exercise) 1 set of 20.
Bird dog clip- http://www.youtube.com/watch?v=zzS66fmX6rc&feature=results_video&playnext=1&list=PL1075D92E879C6CCB

The above workout, or variations, can be performed correctly with appropriate rest intervals between sets, in 15 minutes.  You can also choose specific areas to focus on in your session. Example: upper body and core in one session and lower body in the next, etc.

The exact workout will depend on your goals, your schedule, current level of strength and other individual conditions. 

Remember to seek out appropriate training for any exercises that are unfamiliar to you.

Get your 15 minutes!!!

15 Minutes of Power

You can have an effective power workout in 15 minutes....

5 minute warm-up,  10 minutes of plyometrics and 5 minutes cool down.
Some examples of plyometrics include:  squat jumps, lateral jumps, power skipping, plyo-push-ups, box-jumps, etc. See the link at the bottom of the page for more examples.

What are plyometrics?
"Plyometrics, or "plyos" for short, are a type of exercise designed to produce fast and powerful movements. They are generally used by athletes to improve performance in sports, especially those that involve speed, quickness and power^[1]. In addition, it is possible to find plyometrics used in the fitness field, but to a much lesser degree."(wikipedia).
http://en.wikipedia.org/wiki/Plyometrics

Which plyometric exercises that you focus on will depend on your goals.
15 minutes of this type of activity, 2 or more times a week, will have specific, functional power benefits and specific, cardiovascular benefits. 

Plyometrics are, by nature, very intense. As with all exercise you should check with your physician and seek appropriate education and guidance before implementing any exercise program.

For some examples of plyometric exercises click on the following link (don't let the title dissuade you...plyometrics are not just for men!).

http://artofmanliness.com/2010/05/21/beginners-guide-to-plyometrics/


In just 15 minutes...

15 Minutes....All This Week

In 15 minutes you can:
-warm up 5 minutes,  jog/run for 7  minutes and cool-down for 3 minutes....

-Or just take a nice walk for the whole 15 minutes...

Performing this type of exercise,  2 or more times per week, has definite cardiovascular (and other) benefits. 

Completing even just 15 minutes of exercise will motivate you to find other time periods.

Listen to the Doctor

Follow the link for some compelling advice from Dr.Evans....


http://www.youtube.com/watch?v=aUaInS6HIGo


See you Tuesday....