The Busy Man’s 15-minute Workout

The Busy Man’s 15-minute Workout

Short on time? No problem: we’ll have you melting in no time at all

This full-body fat fryer is ideal for torching those last couple of inches off your middle. It’s the perfect routine to do at home; substitute the ab wheel for a dumbbell if you’re short of kit.

EXERCISES STEP-BY-STEP

  1. Ab Wheel Rollout

Sets: 2 / Reps: 10 / Rest: 60 seconds

Get on all fours, holding an ab wheel in both hands, (if you don’t have one, use a small barbell with a towel wrapped around it). Roll forward, keeping your back straight, knees on the floor and extending your arms in front of you, then tighten your abs to pull yourself back to the starting position.

Superset 1

Perform one set of both exercises. After the inverted rows, rest 60 secs then return to step-ups and repeat for two rounds total.

  1. Dumbbell Step-Ups

Sets: 2 / Reps: 12 with each leg / Rest: No rest

Stand holding dumbbells at your side with palms facing towards your body. Place your right foot onto the elevated platform and push up through your heel to lift yourself up and place your left foot on the platform. Step back down with your left foot, concentrating on flexing your hip and the knee of your right leg. Repeat on the other side.

  1. Feet Raised inverted Row

Sets: 2 / Reps: 12 / Rest: 60 seconds

Set up a bar in a rack at waist height. Grab it with a wider than shoulder-width overhand grip and hang underneath. Position yourself with heels out in front of you on a raised platform and arms fully extended. Your body should be straight from shoulders to ankles. Flex at the elbows to pull your chest up to the bar. Lower yourself back to the start position under control.

Superset 1

Perform one set of both exercises. After the press-ups, rest 60 secs then return to squats and repeat for two rounds total.

  1. Front Squat

Sets: 2 / Reps: 12 / Rest: No rest

Stand with your feet shoulder-width apart holding a barbell across your upper chest. You can either support the weight on your fingers, with wrists extended, or cross your arms to support the weight. Taking care to keep to not arch your back, push your hips back and bend your knees to lower your body until your thighs are parallel to the floor. Drive your heels into the floor to push yourself explosively back up to the start position.

  1. Press-Up

Sets: 2 / Reps: 12 / Rest: 60 seconds

Set up with your weight supported on your toes and hands beneath your shoulders, body straight. Take care to keep your core locked so a straight line forms between your head, glutes and heels. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.mike-back

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