WORKOUT FROM HOME: 15 MINUTE WORKOUTS FOR EVERY DAY

6 easy exercises, for 7 days of the week. Each workout is a little different. With each workout, you get a mix of cardio, strength building and stretching exercises. From Monday to Sunday, follow this program of easy exercises at home. These exercises can be done at any time of the day. All you need is 15 minutes! 

MONDAY

CARDIO EXERCISES

Side Steps

Side Steps

Positioning:

Stand with your feet together.

 

Movement:

Take one step to the right, and bring your left foot over to your right foot. Then one step to the left and bring your right foot over to your left foot. Maintain a rhythm of your choice, for 3 minutes. Add some arm movements to get your whole body working!

 

Breathing and Safety Tips:

Maintain a straight back throughout the exercise. Be careful not to slip. For a more intense workout, take bigger or quicker steps. This would increase your level effort.

Side Taps

Side Taps

Positioning:

Stand with your feet together. Maintain your body weight in the middle of your body. 

 

Movement:

Step to the right and return your right foot back to the middle. Then, step to the left and return your left foot to the middle. Continue on a sustained rhythm  for 3 minutes. You may add arm or elbow movements to help you with balance.

 

Breathing and Safety Tips:

Soft in the knees, contract your abs, breathe and smile! For a deeper glutes activation, bend your knees, and stick out your bum while doing this exercise. 

STRENGTH BUILDING EXERCISES

Bridge

Fessier Bridges

Positioning:

Lie on your back with your feet hip width apart. Bend your knees at 90 ° and place your arms alongside your body. Relax your neck, place your lower back on the floor and tuck in your stomach. Pull your shoulders away from your ears and rest your shoulders on the ground.

 

Movement:

Raise your pelvis to create a straight line with your thighs and back. Return back to the start position, slowly. Do 5 sets of 10 repetitions.

 

Breathing and Safety Tips:

Exhale while lifting your  pelvis, inhale while returning back to the starting position. Always ensure that your feet are grounded and that your knees are parallel to each other. For added difficulty, you may do one-legged bridges. Straighten a leg in the air and do a bridge. Return to the start position  and swap legs. This would give a challenge to your balance and engage your core too. 

Wall Sits

Wall Sits

Positioning:

Stand with your feet hip width apart. Lean against a wall with your head, shoulder blades and lumbar in contact with the wall (avoid slippery surfaces).

 

Movement:

Slide down into the chair position until your buttocks are at the height of your knees, forming a 90 ° angle. Hold on between 15 sec to 1 min 30 sec depending on your ability and repeat this 5 to 10 times.

 

Breathing and Safety Tips:

Contract your core and glute muscles while doing this exercise. Don't forget to breathe. Relax those shoulders. To make it more challenging, hold additional weights (dumbbells, books, water bottle, etc) while you do this exercise and feel your quards burn!

STRETCH

Quards Stretch

Quards Stretch

Positioning:

Lie down on the ground, on your stomach. Put your arm under your forehead for cushioning. Grab your right ankle to bring it back to the right buttock. The knees are side by side. You should feel the stretch in the front of the right thigh, do the same on the other side.

 

Movement:

Maintain 30 seconds minimum on each side.

 

Breathing and Safety Tips:

Place your pelvis on the ground so as not to arch your back. Take deep breaths. It is during your exhalation that you should bring your heel closer to your buttock gradually. 

Glutes Stretch

Glutes Stretch

Positioning:

Sit at the edge of your chair with your back straight and legs bent. Put the outside of your right ankle on your left knee, keeping your bum well on the chair. Extend your lower back. You feel the stretch in the right buttock.

 

Movement:

Hold the position for 30 seconds and do it a second time. Repeat the process but now, on the other side.

 

Breathing and Safety Tips:

Breathe slowly with an emphasis on the exhale. Go deeper into your stretch gradually, with each breath.

TUESDAY

CARDIO EXERCISES

Side Steps

Side Steps

Positioning:

Stand with your feet together.

 

Movement:

Take one step to the right, and bring your left foot over to your right foot. Then one step to the left and bring your right foot over to your left foot. Maintain a rhythm of your choice, for 3 minutes. Add some arm movements to get your whole body working!

 

Breathing and Safety Tips:

Maintain a straight back throughout the exercise. Be careful not to slip. For a more intense workout, take bigger or quicker steps. This would increase your level effort.

Side Taps

Side Taps

Positioning:

Stand with your feet together. Maintain your body weight in the middle of your body. 

 

Movement:

Step to the right and return your right foot back to the middle. Then, step to the left and return your left foot to the middle. Continue on a sustained rhythm  for 3 minutes. You may add arm or elbow movements to help you with balance.

 

Breathing and Safety Tips:

Soft in the knees, contract your abs, breathe and smile! For a deeper glutes activation, bend your knees, and stick out your bum while doing this exercise. 

STRENGTH BUILDING EXERCISES

One legged Stand

One-Legged Stand

Positioning:

Stand next to a wall or something that you can hold on to (just in case). Take off your shoes for better grip. Stand straight with your knees locked. 

 

Movement:

Peel off your left foot, approximately 5 cm from the ground and balance on your right leg. Do 2 x 1 minute to the right then left foot.

 

Breathing and Safety Tips:

Contract your abs by sucking in your tummy when you breathe out. An active body center helps maintain balance. In case you lose balance, grab on to a large and stable object (like a table or a chair). 

Adductors

Adductors Strengthening

Positioning: 

Lie down on the ground, on one side. Bend your upper leg and place it in front. Straighten your lower leg. The lower leg will do all the work!

 

Movement:

Point the sole if your foot up to the ceiling. Lift your leg up as high as you can. Do between 3 and 5 sets of 20 repetitions, changing sides after each set.

 

Breathing and Safety Tips:

Contract your abs by tucking in your belly, do not arch. Exhale when you raise the leg, breathe in when you lower it.

STRETCH

Calf stretch

Calf Stretch

Positioning:

Face a wall. Put both hands against the wall, as if you were pushing it away. Bend the front leg and stretch the back leg.

 

Movement:

Sink the heel, of your back leg, into the ground. You will be stretching the calf of your back leg, and therefore, you should feel a pull on your back leg calf. Maintain 30 seconds minimum on each side.

 

Breathing and Safety Tips:

Ensure that your back is straight. Your feet should be flat on the floor and toes are pointing to the wall. Breathe deeply throughout the stretch. Try to sink your heel deeper into the ground with each breath.

Groin Stretch

Groin Stretch

Positioning:

Sit on the ground with your legs stretched apart.

 

Movement:

Place both arms in front of you. Walk your hands forward until you feel a slight tension in your groin muscles. Hold that posture for 30 seconds and do it a second time.

 

Breathing and Safety Tips:

Remember to lengthen your lower back before placing your hands forward. Breathe deeply. When you exhale, try to walk your hands further forward, to go deeper into the stretch.

WEDNESDAY

CARDIO EXERCISES

Cushion Squats

Cushion Squats

Positioning:

Stand with your feet apart, wider than the width of your hips. A cushion in your hands. 

 

Movement:

Bend your legs keeping your back straight and bring the cushion to the ground. when you stand up, bring the cushion above your head. Do this exercise for 3 minutes.

 

Breathing and Safety Tips:

Keep your knees pointing forward. Ensure that your body weight is channeled to your heels. Your knees should not go further than your toes. Engage your core to protect your back! Inhale when you squat, and exhale when you come back up.

Butt Kicks

Butt Kicks

Positioning:

Stand with your feet hip-width apart.

 

Movement:

Bend your right leg so that the heel touches the right buttock. Bring your right leg back down. Repeat the same with the left leg. If needed, you may make arm movements as if you are rowing: pull the elbows towards you when the heel touches the buttock. Maintain a reasonable rhythm for 3 minutes.

 

Breathing and Safety Tips:

Keep your back straight and engage your core. Breathe at a steady pace and smile!

STRENGTH BUILDING EXERCISES

Wall Push Ups

Wall Push Ups

Positioning:

With your arms stretched-out, face a wall. Place your hands at shoulder height and  a little further apart than the width of your shoulders. Point your fingers towards the ceiling. Take a step back to be slightly tilted and transfer your weight to your arms and toes.

 

Movement:

Push your body weight towards the wall and let your elbows bend. Right before your chest touches the wall, push yourself back to the starting position. Do between 3 and 5 sets of 20 repetitions.

 

Breathing and Safety Tips:

Inhale, bend your arms, you see the wall very closely, exhale while pushing back to return to the initial position.

Triceps Strengthening

Triceps Strengthening 

Positioning:

Stand up with your feet hip-width apart. Drop your arms beside your body with your palms facing behind. 

 

Movement:

While keeping your arms straight and solid, perform toned beats of your arms backwards. Keep your pace and do 3 to 5 sets of 30 seconds.

 

Breathing and Safety Tips:

Pull your shoulders away from your ears. Keep your arms in-line with your shoulders. Breathe regularly.

STRETCH

Triceps Stretch

Triceps Stretch

Positioning:

Stand with your feet hip-width apart. Raise your right arm and folded it to your right ear. Touch the back of your neck with your right hand.

 

Movement:

Place your left arm on the right elbow. Press down lightly. When you feel a little tension in the back of the right arm (in the triceps) hold the position for 30 seconds. Do it a second time. Do the same on the other side.

 

Breathing and Safety Tips:

Make sure to tilt your pelvis forward so as not to arch your back. Keep your back straight. Breathe deeply and when you exhale go deeper into the stretch.

Pecs Stretch

Pecs Stretch

Positioning:

Standing, place your hand flat on a wall at the height of your shoulder. Straighten your arm.

 

Movement:

Keeping your arm straightened and hand firmly planted on the wall, rotate your body to the opposite side (if you right hand is on the wall, rotate your body to the left and vise versa). You should feel some tension in front of the shoulder and in the arm. Maintain the stretch for at least 30 seconds on each side.

 

Breathing and Safety Tips:

Do not force a deep stretch. As soon as you feel the stretch breathe deeply. Go into a deeper stretch with each exhalation.

THURSDAY

CARDIO EXERCISES

Cushion Squats

Cushion Squats

Positioning:

Stand with your feet apart, wider than the width of your hips. A cushion in your hands. 

 

Movement:

Bend your legs keeping your back straight and bring the cushion to the ground. when you stand up, bring the cushion above your head. Do this exercise for 3 minutes.

 

Breathing and Safety Tips:

Keep your knees pointing forward. Ensure that your body weight is channeled to your heels. Your knees should not go further than your toes. Engage your core to protect your back! Inhale when you squat, and exhale when you come back up.

Butt Kicks

Butt Kicks

Positioning:

Stand with your feet hip-width apart.

 

Movement:

Bend your right leg so that the heel touches the right buttock. Bring your right leg back down. Repeat the same with the left leg. If needed, you may make arm movements as if you are rowing: pull the elbows towards you when the heel touches the buttock. Maintain a reasonable rhythm for 3 minutes.

 

Breathing and Safety Tips:

Keep your back straight and engage your core. Breathe at a steady pace and smile!

STRENGTH BUILDING EXERCISES

Arm Rotations

Arm Rotations

Positioning:

Standing with your feet hip-width apart, stretch out your arms to the sides. Your arms should be at the same level as your shoulders and your palms facing the floor. 

 

Movement:

Make quick and small circles forward and then the same thing with quick and small circles in the other direction.Keep the rhythm and maintain 1 minute of small quick circles inward and 1 minute outward.

 

Breathing and Safety Tips:

Pull your shoulders away from your ears. Keep your arms at shoulder height. Breathe regularly.

Bicep Curls

Bicep Curls

Positioning:

Stand with your feet hip-width apart, you can bring one leg slightly more forward for stability.

 

Movement:

With your left hand on your waist, stretch out your right arm along your body, with a bottle in hand. With a bending movement of the elbow, bring the bottle towards your right shoulder and slowly lower the bottle. Do between 3 and 5 sets of 10 repetitions for each arm.

You can vary the grips on your bottle: palms of the hand towards the sky, towards the ground or to the side.

 

Breathing and Safety Tips:

Keep the elbow close to your body. Control your movement and do not compensate by going up the shoulders. Contract your abs and do not arch your back. Exhale when you bend your arm, inhale when you lower your arm. You may vary the weight of your bottle by adding more water or less water. 

STRETCH

Chair Stretch

Back Stretch

Positioning:

Standing with a chair in front of you, put your hands on the back of the chair. Move your feet back, legs a little further apart than the width of your shoulders and lengthen your back.

 

Movement:

Place your head between the outstretched arms. Pull the chest down to the floor. Your hips should remain above the ankles. You will feel that your spine becomes free and maybe a stretch at the back of your legs. Hold the stretch for 30 seconds and do it a second time.

 

Breathing and Safety Tips:

Do not force the stretch. Take deep breaths. If you are less flexible, bend your legs slightly. It should not be painful.

Bicep Stretch

Bicep Stretch

Positioning:

Stand with your feet hip-width apart and relax your knees. 

 

Movement:

With your right arm outstretched in front of you, palm facing out and fingers down. Using your left hand, push your fingers towards you. You will feel  stretch on the inside of your arm. Hold the stretch for 30 seconds and do it a second time. Repeat the exercise on the other side.That's it, you stretch your forearm and your biceps. 

 

Breathing and Safety Tips:

Keep your shoulders low and away from your ears. Take deep breaths.

FRIDAY

CARDIO EXERCISES

Knee Raises

Knee Raises

Positioning:

Stand up, back straight and contract those abs. 

 

Movement:

Bring your right knee up and touch it with your left elbow. Do the same on the other side. Do you feel your heart rate gradually increasing? Do the exercise for 3 minutes.

 

Breathing and Safety Tips:

Keep your back straight when you raise your knees. Maintain your steady breath.

Toe Taps

Toe Taps

Positioning:

Standing with your feet hip-width apart. Contract your abs.

 

Movement:

Tap your toes in front of you alternately. Do this exercise for 3 minutes.

 

Breathing and Safety Tips:

Keep your back straight with your stomach tight at all times. 

STRENGTH BUILDING EXERCISES

Assisted Planks

Assisted Planks

Positioning:

Facing the ground, put your elbows directly below your shoulders. Place your knees on the ground at hip-width distance.

 

Movement:

Walk your knees slightly backwards so that your entire body weight is on your arms. Your back should be parallel to the ground. Hold the position! You should mainly feel the abs warm.Do 3 sets of 15 sec.

 

Breathing and Safety Tips:

Contract your abs. Be careful not to tense your shoulders. Inhale and when you exhale, tuck in your stomach. Be careful to stay straight, without arching your back. If you can, lift your knees and walk your feet back so to create a straight from your feet all the way your neck. That would give you a better ab workout!

Bird Dog

Bird Dog

Positioning:

Position yourself on all fours, with your wrists right below your shoulders and your knees right below your hips. 

 

Movement:

With your back flat, raise your right arm in front and your left leg behind, maintain your posture. Do the same on the other side. Do 3 sets of 15 seconds.

 

Breathing and Safety Tips:

Keep both shoulders and your pelvis facing the ground. Contract the abdominal muscles by pressing the navel towards the back. Do not arch your back. Contract your belly when exhaling. 

STRETCH

Cat Cow

Cat Cow

Positioning:

Position yourself on all fours, with your wrists directly below your shoulders and the knees directly below your hips. Flatten your back.

 

Movement:

Do the cow pose by looking to your ceiling and arching your back. Lengthen your navel. Slowly return to a flat back position. Then make the cat pose by rounding your back and looking at your navel, your chin to your chest. Alternate between cow and cat pose slowly for 1 minute.

 

Breathing and Safety Tips:

Remember to make a slow and elongated movement, do not hurt your back. Mobilize your entire back, from the base of your skull to your tailbone. Inhale on the cow pose, exhale on the cat pose.

Forward Bend

Forward Bend

Positioning:

Stand straight, feet together and shoulders relaxed. Slow down your breathing. 

 

Movement:

Roll your head gently forward then followed by your cervical, middle of the back, lumbar and finally your pelvis. Let your arms hang quietly and try to descend as low as possible. To go back up, bend your knees and slowly unroll your body. By doing this exercise 3 times daily you will see your flexibility get better.

 

Breathing and Safety Tips:

Do not use force and avoid jolts. Breathe deeply.

SATURDAY

CARDIO EXERCISES

Knee Raises

Knee Raises

Positioning:

Stand up, back straight and contract those abs. 

 

Movement:

Bring your right knee up and touch it with your left elbow. Do the same on the other side. Do you feel your heart rate gradually increasing? Do the exercise for 3 minutes.

 

Breathing and Safety Tips:

Keep your back straight when you raise your knees. Maintain your steady breath.

Toe Taps

Toe Taps

Positioning:

Standing with your feet hip-width apart. Contract your abs.

 

Movement:

Tap your toes in front of you alternately. Do this exercise for 3 minutes.

 

Breathing and Safety Tips:

Keep your back straight with your stomach tight at all times. 

STRENGTH BUILDING EXERCISES

Side Plank

Side Planks

Positioning:

Lie on the floor, on one side. 

 

Movement:

On your elbow and knee, lift your hips. Align your shoulders, hips and knees. Hold the position! You should feel your obliques (the muscles on the sides of your abs) heat up. Do 3 sets of 15 seconds on each side.

 

Breathing and Safety Tips:

Contract your abs. Be careful not to tense your shoulders. Breathe in and when you breathe out, tuck in your stomach. Don't arch your back.

Wall Sits

Wall Sits

Positioning:

Stand with your feet hip width apart. Lean against a wall with your head, shoulder blades and lumbar in contact with the wall (avoid slippery surfaces).

 

Movement:

Slide down into the chair position until your buttocks are at the height of your knees, forming a 90 ° angle. Hold on between 15 sec to 1 min 30 sec depending on your ability and repeat this 5 to 10 times.

 

Breathing and Safety Tips:

Contract your core and glute muscles while doing this exercise. Don't forget to breathe. Relax those shoulders. To make it more challenging, hold additional weights (dumbbells, books, water bottle, etc) while you do this exercise and feel your quards burn!

STRETCH

Quards Stretch

Quards Stretch

Positioning:

Kneel on the ground and bring your right foot in front of you. It is like you are going to propose to someone.

 

Movement:

Align your knee to your right ankle. You should feel a tension in the left quard, if it is not bring your right foot forward. Place both hands on the knee in front of you and straighten your back. Hold the stretch for 30 seconds and do it a second time.

 

Breathing and Safety Tips:

Take the time to settle into the stretch, this muscle needs time to relax. Do not arch your back. Hold your belly by tucking the navel slightly. Breathe deeply and take advantage of the exhalation to let your hips descend. Do not bounce while stretching.

Side Stretch

Side Stretch

Positioning:

Stand with your right hand at your waist. 

 

Movement:

Point your left arm towards the ceiling then tilt slightly to the right. Hold the position and do the same on the other side. Maintain the posture for at least 30 seconds on each side.

 

Breathing and Safety Tips:

Always stretch upward before tilting to the side. Do not arch your back. 

SUNDAY

CARDIO EXERCISES

Do A Mix Of Your Favourite Cardio Exercises Of The Week, For 6 Minute

You can even do all 6 exercises! 1 minute per exercise!

Butt Kicks
Cushion Squats
Side Taps
Knee Raises
Toe Taps
Side Steps

STRENGTH BUILDING EXERCISES

Superman

Superman

Positioning:

Lie on the ground, on your stomach. Arms outstretched in front of you and legs outstretched.

 

Movement:

Lift your arms and legs from the ground. Keep your abdomen as grounded as possible . You will work your lower back muscles and glutes. Maintain the position and do between 3 and 5 sets of 20 seconds.

 

Breathing and Safety Tips:

Contract your abs. Focus your energy downwards, rather than arching your back.

Transverse Ab Muscles Strengthening

Strengthening Transverse Ab Muscles

Positioning:

Sit or stand with your back straight. Sink your feet to the ground and try to stretch the top of your head to reach the ceiling. 

 

Movement:

Take 10 breaths. With each breath, you will contract the transverse abdominal muscles which goes around your waist. It is a deep muscle that protects the back. Take a deep breath in and fill your belly. As you exhale slowly, imagine something wrapping around you waist. Contract those muscles. 

 

Breathing and Safety Tips:

Breathe in and when you breathe out, think of tucking in your navel, as if you were going into pants that are slightly too small. Breathe in again and when you breathe out the second time, draw the navel even further. Do not relax your belly during inhale. Ensure that your exhale is longer than your inhale. 

STRETCH

Quards Stretch

Quards Stretch

Positioning:

Lie down on the ground, on your stomach. Put your arm under your forehead for cushioning. Grab your right ankle to bring it back to the right buttock. The knees are side by side. You should feel the stretch in the front of the right thigh, do the same on the other side.

 

Movement:

Maintain 30 seconds minimum on each side.

 

Breathing and Safety Tips:

Place your pelvis on the ground so as not to arch your back. Take deep breaths. It is during your exhalation that you should bring your heel closer to your buttock gradually. 

Glutes Stretch

Glutes Stretch

Positioning:

Lie down on your back and bend your legs. Rest the outside of your right ankle on your left knee. 

 

Movement:

Bring your right hand in between your legs and hug you left thigh. Interlock fingers with your left hand. Pull your left leg closer to you. This should stretch in your glutes on the right. Do the same on the other side. Hold a minimum of 30 seconds on each side.

 

Breathing and Safety Tips:

Put a cushion at the nape of the neck for comfort. Make sure your hips are grounded. Take deep breaths.

BREATHING EXERCISE

Feeling breathless? Or want to reduce some stress? Try this breathing exercise!

Sit on the floor against a wall or lie on your back:

Inhale slowly and deeply through your nose. 
- Place one hand on your belly and exhale through your mouth, slightly tucking in your belly (push into your belly, with your hand)
1. Then inhale through your nose, only swelling your belly (the belly swells) 
2. Blow slowly through the mouth (exhalation is slower than your inhale)
3. Do this for 10 respiratory cycles
4. Repeat the exercise thrice

 

Breathing Tip:

- Inspiration over 2 seconds while inflating the belly 
- Expiration over 4 seconds while retracting the belly

If you managed to complete all the exercises for 7 days in a week, then CONGRATULATIONS!!! You managed to pry away from Netflix-ing!!

- MEELEN SIDHU, DIGITAL SPORT LEADER, FITNESS

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