15 minute workout for beginners | Free No-Equipment Workout Tutorial

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15 minute workout for beginners is a No-

Equipment Workout series That can Sculpt Your

Abs and Arms.

 

This 15-minute workout for beginners is  Developed by Las Vegas-based trainer Alyssa West, she is an instructor at TruFusion, this nine-move workout will hit many of the different muscles in your core and arms.So, get ready to work your obliques, your lower abs, shoulders, biceps and your triceps. You must love it….Hope it will be your best home workout tutorial.

ladyfitness gym 15 minute workout for beginners best workout at home workout youtube video free no equipment easy workout videos youtube low impact cardio full body workout videos

15 minute workout for beginners Free No-Equipment Workout Tutorial

 

“Working the muscles of the arms and the abs helps you to maintain balance, good posture and an overall strong physique,” says West. 

“body-weight exercises can challenge more of your body than a supported weight workout might. 

 

For a quick example, a push up will recruit more muscles to work then a seated shoulder press will.”


Note this, You should Hit it first thing in the morning or after work or anytime in between—this no-equipment workout routine is less than 15 minutes long.

 

How to Do The 15-Minute No-Equipment Workout for beginners?

You will Perform each workout for one minute, resting 30 seconds after each move.

 


If you get comfortable, you can swap that 30 seconds of rest for jogging in place, suggests West. you can Keep track of your reps, and try to squeeze in more every time and you do the workout, she adds.

 

 

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15 minute workout for beginners Free No-Equipment Workout Tutorial

 
 
 

Here The Step of 15 minute workout for

beginners:

 

  •  Plank to Dolphin:1 minute
  •  Push-Up;1 minute
  •  Plank Tap:1 minute
  •  Forearm Side Plank With Twist:1 minute per side
  • Bicycle Crunch:1 minute
  •  Plank to Downward Dog:1 minute
  • Diamond Push-Up:1 minute
  •  Lateral Plank Walk:1 minute
  • Boat Pose:1 minute

 

 

1. Plank to Dolphin:1 minute(15 minute workout for beginners)

“Plank to Dolphin is a great warm-up for your shoulders, arms, and core,” says West. “We need the shoulders warm for the push-ups to come.
 

ladyfitness gym 15 minute workout for beginners best workout at home workout youtube video free no equipment easy workout videos youtube low impact cardio full body workout videos

ladyfitness gym 15 minute workout for beginners best workout at home workout youtube video free no equipment easy workout videos youtube low impact cardio full body workout videos

 

 

  • At first, Start in a forearm plank with arms parallel to each other and palms flat on the floor.
  • Second, Lift hips up and back, creating an inverted V with the body.
  • Third, Pause, then slowly lower back into a forearm plank.
  • Finally, Continue for 1 minute.

 

 


2. Push-Up;1 minute


Then, Push-ups work your abs, arms and shoulders all at once, says West—win, win and win.
 
ladyfitness gym 15 minute workout for beginners best workout at home workout youtube video free no equipment easy workout videos youtube low impact cardio full body workout videos
 

 

  • First, You should start with a high plank with the shoulders above the wrists and the spine long.
  • Second, Bend your elbows and lower your body to the floor. You should drop to your knees if needed.
  • Third, Push through the palms of your hands to straighten the arms.
  • Finally, Continue for 1 minute.

 


 

3. Plank Tap:1 minute(15 minute workout for beginners)

“Adding your shoulder taps to a plank increases the work needed to maintain stability and contribute to the toned shoulders,” says West.

 
ladyfitness gym 15 minute workout for beginners best workout at home workout youtube video free no equipment easy workout videos youtube low impact cardio full body workout videos
 
ladyfitness gym 15 minute workout for beginners best workout at home workout youtube video free no equipment easy workout videos youtube low impact cardio full body workout videos

 

  • First, Start in a high plank with your feet hip-width apart.
  • Second, tap every hand to your opposite shoulder whereas participating your core and glutes for keeping your hips as still as possible.
  • Finally, Continue for 1 minute.


4.Forearm Side Plank With Twist:1 minute per side(15 minute workout for beginners)

“No core workout should be complete without side work,” says West. A side plank alone is challenging, and your twist adds extra oomph.

 
ladyfitness gym 15 minute workout for beginners best workout at home workout youtube video free no equipment easy workout videos youtube low impact cardio full body workout videos
 
ladyfitness gym 15 minute workout for beginners best workout at home workout youtube video free no equipment easy workout videos youtube low impact cardio full body workout videos

 

  • First, Start with a forearm side plank on your left side with the left elbow resting on your floor below the shoulder.
  • Second, Place the right arm behind your head.
  • Third, Rotate the torso toward your floor, bringing the right elbow to meet your left hand.
  • Finally, Don’t let the hips drop. Continue for 1 minute. Then repeat for 1 minute on your opposite side.

 


5. Bicycle Crunch:1 minute

“Bicycle crunches let your arms rest but create enormous work in your midsection by moving the upper body and lower body simultaneously,” says West. “The emphasis is on bringing the opposite elbow and knee together while still maintaining a flat back on your floor.”

 
ladyfitness gym 15 minute workout for beginners best workout at home workout youtube video free no equipment easy workout videos youtube low impact cardio full body workout videos
 
ladyfitness gym 15 minute workout for beginners best workout at home workout youtube video free no equipment easy workout videos youtube low impact cardio full body workout videos

 

  • At first, Sit on the floor with knees bent, feet lifted, and hands behind head.
  • Second, Keep chest up and back straight as you lean back to engage abs.
  • Third, Twist to bring right elbow to left knee and straighten right leg.
  • Finally, Continue for 1 minute.

 



6. Plank to Downward Dog:

 
1 minute”You should Shift forward into a plank from Down Dog requires an immense amount of control and strength,” says West.
 
ladyfitness gym 15 minute workout for beginners best workout at home workout youtube video free no equipment easy workout videos youtube low impact cardio full body workout videos
 
ladyfitness gym 15 minute workout for beginners best workout at home workout youtube video free no equipment easy workout videos youtube low impact cardio full body workout videos

 

  • First, You should start with a high plank with your wrists under the shoulders and the feet hip-width apart.
  • Second, Push the hips up and back to move into a Downward Dog with the heels reaching toward your floor.
  • Third, Keep the core tight and shift your weight forward to come back into a high plank.
  • Finally, Continue for 1 minute.

Last 3 steps of 15 minute workout for beginners


7. Diamond Push-Up:1 minute

Diamond push-ups can make the back of the arms seriously work, while your push-up position still challenges the core, says West.

 
ladyfitness gym 15 minute workout for beginners best workout at home workout youtube video free no equipment easy workout videos youtube low impact cardio full body workout videos
 
ladyfitness gym 15 minute workout for beginners best workout at home workout youtube video free no equipment easy workout videos youtube low impact cardio full body workout videos

 

 

  • At first, You should start with a high plank. Then, You should Walk your hands together so that the thumbs and forefingers form a triangle.
  • Second, Bend elbows to lower the torso toward your floor to do a complete push-up.
  • Third, If this is too challenging, you can lower your knees to the floor.
  • Finally, Continue for 1 minute.


8. Lateral Plank Walk:1 minute

 



“The whole core challenges this one exercise to maintain a stable and keep everything in motion,” says West. “The arms are challenged first by your position and then your movement side to side.”

 
ladyfitness gym 15 minute workout for beginners best workout at home workout youtube video free no equipment easy workout videos youtube low impact cardio full body workout videos

 

ladyfitness gym 15 minute workout for beginners best workout at home workout youtube video free no equipment easy workout videos youtube low impact cardio full body workout videos

 

ladyfitness gym 15 minute workout for beginners best workout at home workout youtube video free no equipment easy workout videos youtube low impact cardio full body workout videos

 

  • First, You should start with a high plank with your shoulders above the wrists and abs tight.
  • Second, You should step right foot and right hand to the right side, immediately following with your left foot and left hand. 
  • You can Take a few “steps” in one direction and walk in the opposite direction.
  • Finally, Continue for 1 minute.


9. Boat Pose:1 minute(15 minute workout for beginners)


 

“You’ll definitely feel a minute of a boat with your belly drawn in and your chest lifted,” says West. It’s tough to hold this for your full 60 seconds, but there’s no better way to end your workout than with a challenge, right?

 
ladyfitness gym 15 minute workout for beginners best workout at home workout youtube video free no equipment easy workout videos youtube low impact cardio full body workout videos

 

  • At first, You should sit with your knees bent, feet flat on the floor. Grasp the legs under the thighs, then slightly above your knees.
  • Second, Lean back slightly. Lift your feet off the floor so that the shins are parallel to your floor.
  • Third, Extend the arms straight out in front of you at shoulder height with palms facing up.
  • Fourth, Straighten and raise the legs toward your ceiling until your body forms a V shape.
  • Finally, Hold this position for 1 minute.

This was the 15 minute workout for beginners

Hope You liked it

Read More: Weight Loss without diet control

 

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