With everyday responsibilities and tasks, it’s not hard to find excuses not to go to the gym or even to do a simple workout at home. Lucky for you, the set of exercises you’ll see below takes just 15 minutes and manages to get your entire body working.
We who do incredible.club, we know perfectly well how busy everyday life can be, becoming an obstacle to the practice of physical exercises. With that in mind, we suggest a 15-minute workout that you can do using just one bottle.
1. Squat with lunge
Position yourself with your feet in line with your hips and shoulders. Squat down without taking your body forward during the movement. Keep your heels firmly on the ground and your buttocks parallel to them. Return to the starting position, always with your feet aligned with your hips and shoulders. Then, bring one foot forward and the other back as you lower one knee . Don’t forget to keep your pecs high. The next movement should be a step backwards, so you can repeat the exercise with the other leg. Step forward and bring the opposite leg back until the other knee drops toward the floor. Perform the exercises for 45 seconds and rest for 15 seconds. Do three sets.
2. Four-point walk with chest flexion
Start by standing with your body straight. Lean your torso forward, placing your hands on the floor a few inches in front of your feet (which should be in line with your shoulders). Then, step forward using your hands until your body is in a chest push-up position. push-up and use your hands to return to the starting position, standing. Perform the exercises for 45 seconds and rest for 15 seconds. Do three sets.
3. Flexion touching shoulders and knees
Start in a plank position and ensure greater stability by keeping your feet slightly wider than your hips. Take your left hand to your right shoulder, returning it to the floor in sequence. Repeat the same movement using your right hand to touch your left shoulder. Bring your left knee forward and touch it with your right hand. Return to starting position. Repeat with right knee and left hand. Then do a push-up. Perform the exercises for 45 seconds and rest for 15 seconds. Do three sets.
4. Sitting Torso Rotation
Sit on the floor. Bend your knees up and keep your legs still, forming a “V” with them. Then, with a bottle of water in your hands, rotate your torso to the left. Then do the movement in the opposite direction. Perform the exercises for 45 seconds and rest for 15 seconds. Do three sets.
Bonus: 15-minute bottle workout
Take a bottle (the larger the diameter the better) and place it between your legs just below the groin. Keep your feet parallel and as close together as you can. Using your inner thighs, squeeze the bottle. : move your hips in circles and then in a straight line, bringing your pelvis forward and contracting your abdominal muscles. Do the exercise gradually and slowly. You don’t need to add unnecessary intensity or strain your knees. Start with the bottle just below your groin, squeezing it with your thighs. Then place it between your groin and your knees, squeezing it with your knees and thighs. The final position of the bottle should be between your knees, using only your knees to squeeze it.
Remember: always respect your rhythm and the limits of your body, trying to do the exercises safely. If you feel dizzy, short of breath, or any other bodily discomfort, immediately stop exercising and seek medical help in your region.
What type of physical training suits you best? Do you exercise regularly? Do you prefer working out at home or at the gym? Leave a comment telling us about your relationship with the fitness world.
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