Gain muscle strength with this 15-minute workout without equipment –

Are you excited for summer but worried that the holidays will mess up your fitness routine? Drop it! There is no shortage of options for fast and powerful sequences that can be done anywhere, as they do not require machines or accessories.

Read more: 20-minute workout: dry fat and can be done at home

Below, you can check out a workout created by Martin Egwuagu, a master trainer at Nike. The exercises performed by the influencers Bella Lopes It is vanessa aud were designed for the Nike Plus Training Club (N+TC), the brand’s free application that allows access to training that works on strength, endurance and mobility.

The sequence, at an intermediate level, strengthens the whole body – upper and lower limbs and core. Perform the movements at the maximum intensity you can and, in approximately 16 minutes, the training for the day will be paid for. Check out:

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PART 1

Heating

Hip flexion hugging the knee

– (Dani Sampaulo/Nike)

Standing, lift and gently hug one knee towards your chest (pictured). Hold the position for two or three seconds. Do the same with the other side. Perform the movement 20 times.

worms

– (Dani Sampaulo/Nike)

With feet and hands shoulder-width apart, walk your hands forward until you form a high plank (pictured). Move your feet toward your hands again, lifting your hips and keeping your legs straight. Repeat 10 times.

reverse advance

– (Dani Sampaulo/Nike)

With your feet parallel, take a big step back and sink down until your knee is almost touching the ground (pictured). Press into the heel of the front foot to build momentum and return to the starting position. Perform the movement with the other leg. Do 20 repetitions.

PART 2

power development

In this part, perform three sets of each exercise. In total, do three circuits with 30 seconds of rest between each.

Squat with body weight

– (Dani Sampaulo/Nike)

Squat down until your thighs are parallel with the floor. Keep your head and back in line. Don’t put your body weight on your knees. Get up and return to standing position. Do 20 repetitions.

Board

– (Dani Sampaulo/Nike)

In a plank position with your forearms resting on the ground, contract your abs and glutes and keep your back straight (photo). Concentrate your weight on your toes. Move forward on your elbows as far as you can and return to the starting position, with your body parallel to the floor. Do 10 repetitions.

grouped jumps

– (Dani Sampaulo/Nike)

Jump, lifting your knees as high as you can and bringing your arms out in front of you (pictured). Perform the movement as quickly and intensely as possible. Do 6 repetitions.

dip arm flexion

– (Dani Sampaulo/Nike)

Start with feet and hands on the ground, legs and arms extended and hips high (your body makes a backwards V). Slide your torso down and forward until your chest is in line with your hands (photo). Do the reverse path until you return to the starting position. Repeat 10 times.

Squats with alternating base jumps

– (Dani Sampaulo/Nike)

Place your right foot forward and your left foot behind. Bend your knees until the left one is almost touching the ground (photo). Jump and switch legs in the air. Upon landing, descend into a new dip. Do 6 repetitions.

Arm pushup with explosion

– (Dani Sampaulo/Nike)

Doing a push-up, go down slowly and explode up, taking your hands off the ground, as if you were jumping with your arms (photo). Keep your abdomen contracted. When you get back to the ground, fall down doing a new push-up. If it’s difficult, do a traditional pushup. Perform the movement 6 times.

one-way plane

– (Dani Sampaulo/Nike)

With your right arm in front, lean your torso and extend your right leg back until it is aligned with your hips, back and arms (pictured). Repeat the movement on the other side. Do 8 times on each side.

skydiver

– (Dani Sampaulo/Nike)

Lying on your stomach, lift your shoulders off the ground with your arms bent at your sides. Raise your hands above your head and then lie down on the ground again. Press your toes down and squeeze your glutes. If you want to make it difficult, raise your feet along with your torso (photo). Do 10 repetitions.