This 15-Minute Full-Body Workout Is Perfect For Beginners

If you’re looking to challenge your entire body—I’m talking legs, butt, core, and arms—in minimal time, I've totally got you with a 15-minute full-body workout that’s perfect for beginners and experienced exercisers alike. This routine features compound movements that combine more than one exercise, so you're really going to get a lot of bang for your fitness buck.

Time: 15 minutes

Equipment: Dumbbells

Good for: Total body

Instructions: Complete the reps as indicated, then immediately continue to the next exercise. Once you’ve finished all five moves, repeat the circuit over from the beginning. Do a total of three rounds. To build strength, I recommend doing this routine one or two times a week, and warming up with a few dynamic stretches.

Squat To Overhead Press

 How to: Stand with your feet hip-width apart and a dumbbell in each hand resting on top of your shoulders, palms facing each other. Sit your hips back and lower down until your thighs are parallel to the ground. As you rise back up, press the weights directly overhead until your arms are completely straight, biceps by ears. Bring the weights back to your shoulders as you lower into a squat. That’s one rep. Watch a demo of the move here. Complete 15 reps, then continue to the next move.

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Plank Row On Knees

How to: Place two dumbbells on the floor shoulder-width apart. Assume a kneeling-plank position, forming a straight line from your knees to your head. Grasp the dumbbells so your hands are elevated off the floor without creasing your wrists. Slowly, pull the left dumbbell to the side of your lower rib cage—your elbow should be pointed up and back. Keep your body stable as you lower the dumbbell back to the floor with control. Then repeat on the other side. That’s one rep. Complete 10 reps on each side, then continue to the next move.

Lateral Squat With Curl

 

 How to: Start in straddle position with hips wider than your shoulders, feet flat, toes facing forward. Hold a dumbbell in each hand, arms bent, palms facing one another. While keeping the left leg straight, shift your weight over your right heel and sit your hips back until your right thigh is parallel to ground. As you lower down, extend your arms and bring the weights to frame your right knee. Drive through your right heel to push yourself back to stand, and curl the dumbbells toward your shoulders. That’s one rep.  Complete 10 reps on each side, then continue to the next move.

Standing Low To High

 

 

How to: Stand with your feet shoulder-distance apart holding a single dumbbell in your hands. With control, lower the weight down and to the outside of your left knee while slightly bending at your hips and internally rotating your right knee (heel raised) so it faces toward the left. In one fluid motion, reverse the movement and continue rotating your torso to the right, pivoting your left leg inward and lifting your left heel. That’s one rep.   Complete 10 reps on each side, then continue to the next move.

Leg Drop With Dumbbell Above Chest

How to: Lie on your back with a dumbbell held in between your hands and extend your arms. (Think wrists over chest NOT your face.) Lift your legs up directly over your hips. Lower your left leg down as low as you can go without your lower back arching up off the mat. Return to start, and repeat on the other side. That’s one rep.  Complete 10 reps, then repeat the circuit from the top.

Betina is a Certified Functional Strength Coach, Corrective Exercise Specialist and Nike Master Trainer, with a focus on influencing positive healthy habits in people’s lives so that they can feel good beyond their workouts.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Why You Should Be Doing Jumping Jacks Today And How To Start

Any home workout is a blessing these days and here’s a simple exercise anyone can easily do anywhere, without any special equipment: jumping jacks. While you may not have given them a thought since your school days, jumping jacks have several health benefits like mobility, increased blood flow, training in the frontal plane, and overall joint motion.

Practicing them in adulthood is strongly advised by health and sports experts and is safe for older adults as long as it’s done correctly. Read on to find out about the important benefits of jumping jacks and how you can properly fit them into your fitness routine. 

 

The major health benefits of jumping jacks 

 

1. Full Body Workout

Jumping jacks are a plyometric aerobic exercise, which means they increase speed, quickness, and power by moving your whole body. Most plyometric exercises include jumping so your muscles exert the most effort and force in short bursts of time. 

 

As you jump, you’re working against the force of gravity and use the weight of your body for resistance. The constant repetition of the moves increases your heart rate, which in turn, increases the amount of blood and oxygen that reaches the muscles. By combining strength work with stamina jumping jacks incorporate your entire body.

2. Improves Heart Health

Jumping jacks elevate your heart rate and this improves cardiovascular fitness. A 2006 study examined the improvement of cardiovascular health in obese men who took part in a 4-week high-intensity training program, which included jumping jacks. The participants saw improvements in their resting heart rate, blood pressure, cholesterol, and body fat levels. The improvement was comparable to that of men in much longer-duration circuit, resistance training, and aerobic exercise programs. 

 

The intensity of jumping jacks makes them an efficient boost for heart health, however, they should be mixed in with another conditioning exercise, according to Jonathan Mike, a professor of exercise science and sports performance at Grand Canyon University in Arizona. As jumping jacks alone are not sustainable for a long duration, you can incorporate them with a cardio workout like cycling.

 

3. May Strengthen Bones

Like many other jumping exercises jumping jacks were found to be beneficial for bone health. As you perform each jumping jack, the muscles actually pull at the bones of the body which strengthens the bones and increases their density. 

 

We tend to lose bone density as we age, so improving it is extremely important. If the loss is significant, osteoporosis, a disease that weakens bones and makes them more likely to break, can occur. Jumping jack help mitigate this loss and can reduce the risk of osteoporosis later in life. 

 

How to perform jumping jacks correctly  

1. Stand up starting with your arm down by your sides. 

 

2. Bend your knees slightly and jump up. 

 

3. As you jump, spread your legs to about shoulder-width apart and stretch your arms out and over your head, so they almost clap together. 

 

4. Return to the starting position and repeat.

 

If you feel like jumping up and down is putting too much pressure on your joints and isn’t physically possible for you, you may try this modified version of jumping jacks: 

 

1. Start by standing up straight with your feet together and your arms at your sides. 

 

2. Raise your arms up over your head and extend your right foot to the side. Return to the starting position.

 

3. Bring your arms back to your sides, then raise them up again and extend your left foot to the side. 

 

4. Repeat this motion, alternating feet each time you raise your arms overhead. 

 

In conclusion, adding jumping jacks to your cardio routine is very easy and beneficial to your heart fitness and overall health. Start with two sets of 10 jumping jacks, and eventually, you'll be able to work your way up to more as you gain stamina and strength. It’s best to alternate days so you give your muscles a chance to recover. Another safety tips to remember are to jump on a flat even surface, wear supportive athletic shoes, and listen to your body - stop if you experience any kind of pain.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement