It’s time for another printable workout from “The Women’s Health Big Book of Exercises”!
This is the first part of “The Best 15 Minute Workout” series. In 4 weeks from now I will add 3 additional workouts for you to choose from, followed by another 4 workouts 4 weeks after that in order to keep things fresh and challenging!
If you have been following my Workout Logs, you might have noticed that I am a big fan of short, intense and effective workout sessions. These series of workouts consist of three 15-minute weight workouts a week and they can double a beginner’s strength. In addition, unlike the average person, who quits a new weight-training program within a month, 96% of the participants in a study made at the University of Kansas easily fit a quickie workout into their lives.
How to Do This Workout
Choose a workout and do it 3 times a week, resting for at least one day after each session. After 2 or 3 weeks, switch to a new workout.
Choose two workouts and alternate between them 3 days a week. Always rest for at least a day after each session. So you might do Workout 1 on Monday and Friday, and Workout 2 on Wednesday. The following week, you’d do Workout 2 on Monday and Friday, and Workout 1 on Wednesday. After 4 weeks, it’s time to choose two new workouts.
- Prior to each workout, do the warm-up
- Always perform the exercises in the order shown
- For each exercise in which you raise and lower a weight, take 2 seconds to lower the weight or your body, pause in the down position, and then take 2 seconds to lift the weight, keeping tension in your muscles the entire time
- When you see a number without a letter next to it (as shown in workout 3), perform the exercise as a straight set, do one set of the exercise, rest for the prescribed amount of time, and then do another set instead of moving to the next exercise until you complete the prescribed about of sets
- When you see a number with a letter, the exercises are to be performed as part of a group. Instead of completing all sets of an exercise at once, do only one set (ex.1A), rest for the prescribed amount of time, then move to the next exercise (ex. 1B), continue in this matter until you complete all of the exercises listed. Once you are done doing your first set, repeat 2 more times.so that you reach 3 full sets
- You’ll notice that sometimes the prescribed amount of rest is : “0”, this means that you should not rest and move directly to the next exercise
- AMAP stand for: As Many As Possible, this means that you should do as many reps as you can
- If any of the given exercises are too hard, feel free to substitute the variation of the movement that allows you to perform the prescribed number of reps. Remember, each set should challenge your muscles to the point where you start to struggle but don’t quite reach complete failure…
- And make no mistake: These workouts aren’t easy! They’re fast paced and intense. So if they’re too hard when you first start, go ahead and take longer rest between sets, and finish as much of the workout as you can in the 15 minutes. In each subsequent workout, try to do a little more, until you’re able to complete the entire routine.
CLICK HERE FOR A FREE PDF PRINTABLE VERSION OF THIS WORKOUT
Are you ready to shape your muscles and melt some fat?
(see the PDF file above for complete Exercise Index/Description)
The Lift Like A Girl Guide: The Sane & Simple way to build a Better Body by Nia Shanks
Lift Like a Girl is a Complete Video Series That Will Show You How to Design Your Own Workout Programs & Follow Eating Patterns Based on Your Experience Level, Lifestyle, and Preferences. Click HERE for more details on this program.