Here is a workout idea that you can set a timer for 15 minutes and work through. Many of these use dumbbells, but you may use substitutes or no weights at all.
Here are the instructions for the exercises:
Dumbbell Standing Back Fly
- When performing this exercise, ensure that you maintain a flat or slightly arched back
- Try to keep your body parallel to the ground
- Have the dumbbells in each hand
- Move the weights out and away from each other in an arc motion
- The arms should be elevated until they are parallel to the floor
- Slowly lower the weights back down
- Repeat
Deadlifts
- Stand upright, holding a dumbbell in each hand, arms hanging at your sides and your palms inward
- Curl the weight in one hand towards the shoulder in a circular motion.
- Squeeze the bicep at the end of the lift and slowly lower
- Alternate hands and repeat. Keep your body still, elbows locked and palms faced inwards throughout the whole exercise.
Hammer curl
- Stand up straight with arms hanging and dumbbells in both hands, palms facing in.
- Curl the weight in your right hand toward your right shoulder, keeping your palm faced inwards at all times.
- Pause at the top of the lift and then slowly lower.
- Alternate.
Bicep curl
- Stand up straight with arms hanging and dumbbells in both hands, palms facing in.
- Curl dumbbells for both arms at once, twisting your wrists on the way up and keeping your elbows still.
- Slowly lower and repeat.
Tricep extensions
- For this exercise, keep your elbows pointing straight up to the ceiling and in line with one another
- Arms should be parallel and in line with your ear when you extend over top of your head as well as in the downward position.
Squats
- Stand with your head facing forward and your chest held up and out.
- Place your feet shoulder-width apart or slightly wider.
- Sit back and down like you’re sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.
- Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels.
- Push through your heels to stand up straight and bring yourself back to the starting position.
Plank
- Start on the floor on your hands and knees. Place your hands under your shoulders.
- Step your feet back. For more stability, bring your feet wider than hip-distance apart, and bring them closer together for more of a challenge.
- Maintain a straight line from heels through the top of your head, looking down at the floor.
- Now, tighten your abs, quads, glutes, and hold.
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