15 Minute Morning Blaster *REVISED*

Good Morning Everyone:

Below is a 6 week at home work-out plan that you can do every morning and it will only take you 15 minutes, (yes just 15 minutes)

NO EXCUSES!!!

You will Need:

• A positive Mind and Determination
• Fitness Mat
• Towel
• Jump Rope
• Timer
• Sneakers
• An Ab Ball (if you don't have one you can do the alternate ab work-out)
• An Ab Roller ( or 2 socks and a smooth floor surface)
• 2 weights of your choice.

READY.SET.LETS GO!!

MONDAY, WEDNESDAY, FRIDAY(Cardio)

Start with a 2 minute warm-up with your jump rope. Or Jog in place. remember to get those knees UP.
Do this Circuit with no breaks in between:

30 Second Jump Rope
30 seconds Jumping Jacks

30 second Burpees

30 second Jump rope

30 Second Mountain Climbers
30 Second Jump Squats on a elevated item(like a box)
30 second Jump rope

30 second high knees

30 Tuck Jumps
30 Football Runs (High Speed)
Rest 1 minute then Repeat 

 

TUESDAY, THURSDAY, SATURDAY(Strength)

2 minute Warm up with rope of Jog in place. You will take 15 second rest in between sets.
 

10 squats

10 lunges

Max out push-ups

10 squated toe raises
Max out Pull Ups(shoulder press will take place of this if you don't have a bar)

10 Shoulder press (use a challenging weight)

25 crunches on ab Ball, (or reverse crunches with your feet on a high surface like the couch)

10 leg raises (seated on mat)

10 oblique Twist crunches(each side)

10 Ab Rollers, (or simulate the Ab roller with two socks on your hands and slide forward and back)
30 seconds Plank Holds

Rest 1 minute then Repeat

 

SUNDAY(REST)

You got this. Keep Track of your Max efforts. and Every week increase your reps by 5 or 5 seconds. This series should last for 6 weeks.