Try this 15 minute workout, focusing on strength, cardio, and core.
Warm-Up (2 Minutes)
Perform each movement for 30 seconds:
1. Arm Crosses with Forward Lunge
2. Inchworm Walk-Outs
3. Lateral Side Steps
4. Butt Kicks
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Workout (12 Minutes)
Perform 3 rounds of the following exercises:
Work for 40 seconds,rest for 20 seconds between each movement.
1. Strength: Wide Arm Push-Ups
-Focus: Chest and shoulders.
-Tip: Hands placed wider than shoulder-width; keep core engaged.
2. Cardio: Jump Squats
-Focus: Explosive lower-body power.
-Scaling Option: Perform regular squats if needed.
3. Core: Side Plank Dips (Left)
-Focus: Obliques and core stability.
-Tip: Lower and lift your hips with control.
4. Cardio: Skater Hops
-Focus: Lateral movement and agility.
-Tip: Jump from side to side, landing softly.
5. Core: Side Plank Dips (Right)
- Same as above, now on the opposite side.
6. Strength: Reverse Lunges
-Focus: Lower body and balance.
-Tip: Alternate legs, keeping your chest upright.
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Cool-Down (1 Minute)
1. Cat-Cow Stretch: Loosen up the spine (30 seconds).
2. Seated Forward Fold: Stretch hamstrings and back (30 seconds).
Challenge Tip: For an extra burn, increase your pace during cardio exercises while maintaining proper form during strength and core movements.
*Consult with a healthcare professional before participating in this online workout program, and exercise at your own risk, as the creators are not responsible for any injuries or health issues that may arise.