15 Minute Full-Body Floor Exercise

If you ever tell yourself that you don't have time to workout, you aren't alone. 

But you, me and probably many others are usually lying to ourselves. 

We use the fact that we are busy most of the day as an excuse to skip out on at least a little physical activity. 

Sometimes, if I have any other obligations, even short easy ones, I automatically take the day off from physical activity. 

I only realized about this phenomenon a few days ago when I was at work.

One of my co-workers at Sprouts started bringing a workout band to work with her every day and during downtime or breaks, takes the opportunity to get her arms moving.

I thought that if she could take time during her shift to stay active, then my excuse of being busy was just actually me just being lazy.

So this inspired me to make a 15 minute full-body workout that I could do anywhere and allow myself to workout any chance I get some downtime and adequate space. 

I figured giving myself the ability to quickly knock out a workout would open my eyes up to more opportunities to do so than I realized I had before. This will also allow me to stay productive by taking advantage of down-time.

So here is my plan.

1.) 10 push-ups

2.) 10 slow crunches

3.) 10 lunges (each leg)

4.) 30 sec forearm plank

Forearm Plank

5.) 30 cycling Russian twists 

6.) 10 push-ups 

7.) 10 slow crunches 

 

8.) 10 lunges (each leg) 

9.) 30 second low plank (low push-up position)

10.) 30 second feet lift

Feet lift

11.) 30 second wall sit

12.) 30 second rest

Side leg lifts

13.) 15 side leg lifts (each side)

14.) 10 leg circles forward + backward (each leg) 

        - same position as side leg lifts

 15.) 10 slow crunches

16.) 20 donkey kicks (each leg)

                                                      17.) 10 push-ups 

This took me about 15 minutes. It will be different for everyone, but that is okay. If you have more time, I would recommend stretching after your work out or starting with some sort of dynamic warm-up such as jumping jacks to get your heart rate up. If you don't have as much time, or it takes you a little longer to complete, pick some of your favorites and hit those. Just make sure to get enough variety to exercise the entire body.

My goal in this is to make a quick full-body workout that I can memorize and do during down-time.  This is still a work in progress, so I may come back to this in the future with a revised plan. If I find different workouts that are floor based, I might start interchanging different ones here and there.

Stay updated these next couple weeks for updates on how the workout has been working for me and if I add anything new to spice it up!