TAKE 15!

Who needs or wants to spend all day at the gym?  Instead set aside 15 minutes and use your own body weight to  get this killer workout at home.  Repeat this circuit four times per session and aim for at least two to three sessions per week:
Hip Ups (works arms and oblique’s)
Lie on right side, with elbow directly underneath your shoulder, forearm on the floor.  Place left foot on top of right foot.  Raise hips so that your body is in a straight line from head to heels.  Hold for 10 seconds, slowly lower hip back to floor.  Do 12 reps, then switch sides. 

Glute Bridge(works glutes, hamstrings and lower back)
Place a sturdy chair against a wall with the seat facing you.  Lie flat on your back, arms at sides, knees bent in a 90 degree angle, resting heels on chair.  Using only your legs, push your hips upward as high as you can.  Thighs should be in a straight line with back.  Hold for 5 seconds, slowly lower hips back to starting position, do 20 reps

Plank(works core, shoulders and lower back)
Lie on stomach, then prop yourself up on forearms and toes (with elbows directly under shoulders) until your body is in a straight line.  Make sure to keep abs pulled in toward your spine.  Hold for 20-30 seconds, then release.  Do 3 times with a 15 second break in between each rep.

January/February 2012 Weight Watchers Magazine


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