15-Minute FULL BODY Home Workout for Women - Age Group 30-55 years.

15-Minute FULL BODY  Home Workout for Women - Age Group 30-55 years.

How to get the perfectly toned body of your DREAM ? 

If you want to burn fat, tone up all your muscles & lose belly fat, this blog is all you need. This 15 minute workout program works for both MEN & WOMEN with any body type & consists of  FOUR different sections that are designed to train all the muscle groups. 

Say goodbye to all the extra fat without long hours at the gym & exhausting diets. But yes, good & balanced diet has to be paired with any routine.

FULL BODY EXERCISES :

A.  ABS : 

1) Elbow Plank - start with 10 secs. then as you progress take it up to 30 secs.

Planks are great for working the abs, and the elbow plank is harder on the abs than the traditional plank in push-up position. Start face down on the floor resting on your forearms and knees. Push off the floor, raising  up off your knees onto your toes and resting mainly on your elbows. tighten your glutes and core, do normal breathing.

This exercise improves posture, strengthens lower back, improves arm strength, develop balance, helps flexibility, and CORE STRENGTH.

2) Leg-up Plank - 10 secs. per leg. 

Start in a standard plank with arms and legs straight and shoulders above wrists. Simultaneously raise left leg and right arm off the floor and hold that position for about 3 seconds, then repeat with the opposite arm and leg. Breathing to be normal.

This exercise is a full body exercise, that trains your core, legs, glutes, and shoulders. This also strengthens and tones your whole body, improves your posture and stability, trims down body fat and boost your metabolism.

3) Side Plank - 10 secs. per side.

Start on your side with your feet together and one forearm directly below your shoulder. Contract your core and raise your hips until your body is in a straight line from head to feet. Hold the position without letting  your hips drop for the allotted time (10 seconds) for each set, then repeat on the other side. Breathing to be normal.

This exercise will have a stronger emphasis on the quandratus lumborum - the part of the back side of the abdominal wall that plays a major role in preventing back pain. Ensure that your abdominals and transverse abdominus are engaged the entire time to keep the body rigid.

4) Climbing Plank - 15 secs.

That is the concept behind mountain climbers. Performed from a plank position , you will alternate bringing one knee to your chest , then back out again, speeding up each time until you are "running" against the floor. While it sounds simple, mountain climbers exercise almost the entire body and raise your heart rate. When your knee comes towards your chest then you should breathe out through your mouth.

This exercise is great for building cardio endurance, core strength, and agility. As you perform the move, your shoulders, arms and chest work to stabilize your upper body while your core stabilizes the rest of your body. As the prime mover, your quads get an incredible workout, too. As this is a cardio exercise, you will get heart health benefits and burn calories. 

Initially always start with normal ELBOW PLANK, as you progress, then go for the other plank variations.

B. Legs & Butt :

1) Squats - 20 reps. You can initially start with 8-10 reps.

This is a full body compound movement will tone your muscles, burn fat and build lower body strength. It also improves your balance and coordination, boost your overall endurance and make you stronger. Squats promote an Anabolic environment that promotes muscle growth. 

If there is one exercise you should do everyday, it's the SQUAT. 

Stand facing forward with your chest up, place your feet shoulder width apart or slightly wider with your toes slightly turned outside. Extend your hands straight out in front of you to keep your balance, or as shown in the pics above. Bend your knees and hips , sticking your butt out as if you are sitting on an imaginary chair, keep your chest lifted and your spine neutral and do not let your lower back round. Squat down as lower as you can, keeping your head and chest lifted. Keep your knees over your ankles and press your weight back into your heels. Keep your body tight and push through your heels to bring yourself back to the starting position. Breathe in through you nose when at starting position, then go down and breathe out through your mouth when again at the starting position .

2) Lunges - 15 Lunges.

Lunges are resistance exercise, this tone your legs and abs , increase your flexibility, improve your core stability and torch fat. This compound exercise will shape your glutes, quadriceps, hamstrings, helping transform your body. 

It is important to do lunges properly, so that you do not put strain on your joints. Keep your upper body straight, with your shoulders back and relaxed and chin up. Make a point to stare at front of you and do not look down, engage your core.  Step forward with one leg, lowering your hips until both knees are bent at about a 90 deree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your knee do not touch the floor. Keep the weight to your heel as you push back to the starting position.

Inhale at starting position, then take the lunge , then exhale when back to starting position.

3) Basic Glute Bridge / Hip Raise - 15 reps.

This exercise isolates and strengthens your glutes(butt) muscles and hamstrings (back of the thigh). When done correctly, the move can also enhance core stability by targeting your abdominal muscles of lower back and hip.

If you have a workout routine, it is easy to add the bridge in or pair it with other moves to create your own full body workout. This exercise is also a good warm-up exercise and a basic rehab exercise to improve core and spinal stabilization. 

For this move the target muscle is the erector spinae which runs the length of your back from your neck to tailbone. A basic bridge stretches the stabilizers of the posteriors, gluteus  maximus, and hamstrings. Your overall strength will improve as these muscles groups get stronger. A strong core will also improve your posture and can help ease lower back pain.

Lie on your back with your hands at your sides, knees bent, and feet flat on the floor under your knees. Tighten your abdominal and buttock muscles by pushing your low back into the ground before you push up. Raise your hips to create a straight line from your knees to shoulders. Squeeze your core and pull your belly button back towards your spine. Hold for 5-8 seconds, and then return to your starting position, and then immediately again raise your hips,  but make sure your hips should not touch the floor . You can start initially with 6-8 reps and as you progress can go up to maximum 10-15 reps. When you raise your hip then to exhale.

C. Arms & Chest :

1) Arm Circles - with light weight dumbbells. 40 circles, if can not go for 40 circles at one go, then do 2 sets of 20 circles each.

This exercise gets your blood moving and can help to build muscle tone in your shoulders, triceps, and biceps.

Stand with your feet shoulders-width apart and extend your arms parallel to the floor. Circle your arms forward using small controlled motions, gradually making the circles bigger until you feel a stretch in your triceps. As you progress , you can take light dumbbells to increase the level of difficulty (as shown in the pic above). Reverse the direction of the circles after completing the first set of 20 reps of front rotation. Breathing to be normal.

2) Bicep Curls - with light dumbbells , 2 sets of  10-12 reps each.

The biceps curl is a highly recognizable weight-training exercise that works the muscles of the upper arm, and to a lesser extent, those of the lower arm. It is a great exercise for seeing results in strength and definition. Curls work the biceps muscles at the front of the upper arm, and also the muscles of the lower arm - brachialis and brachioradialis. You use these muscles anytime you pick something up, which is common throughout daily life. Doing the standing arm and learn to use your arm muscles correctly, bracing with your core muscles.

Select dumbbells of a weight you can lift 10 times (reps) with good form. Suggested starting weights are 2 to 5 pounds per dumbbell, slowly can increase to 10 pounds. Begin standing tall with your feet about hip-width apart. Keep your abdominal muscles engaged. Hold one dumbbell in each hand. Let your arms relax down at the sides of your body with palms facing forward. Keeping your upper arms stable and shoulders relaxed, bend at the elbow and lift the weights so that the dumbbells approch your shoulders. Your elbows should stay tucked in close to your ribs. Exhale while lifting. Then lower the weights to the starting position. Start with 8-10 curls/reps per set , as you progress can do 10-12 curls/reps per set, go for 2 sets.

Concentrate on proper form rather than rapid execution, taking as much time to lower the weight as you do to lift it. Do not recruit the shoulders or torso to swing the weights up when doing the dumbbell curl.  Keep the shoulders relaxed and watch that they don't move forward to initiate the movement. Choose lighter weights or reduce the number of repetitions if this occurs.

3) Bend-over Double Arm Tricep Kickbacks -  for triceps,  with light dumbbells, 2 sets of  10-12 reps each.

The triceps are the large muscles on the back of the upper arms that are responsible for elbow, shoulder, and forearm movements. Working out your triceps helps to build upper body strength and is an essential part of any strength training routine. Strong triceps stabilize your shoulder joint and are important for daily activities and sports such as tennis, volleyball, and basketball. 

Start initially with dumbbells that are 2 to 5 pounds each and gradually increase the weight as you gain strength. 

Hold a dumbbell in each hand with your palms facing in toward each other, keeping your knees bent slightly. Engage your core and maintain a straight spine as you hinge forward at the waist, bringing your torso almost parallel to the floor. Keep your upper arms in close to your body and your head in line with your spine , tucking your chin in slightly. On an exhale, engage your triceps by straightening your elbows. Hold your upper arms still, only moving your forearms during this movement. Pause here , then inhale to return the weights to the starting position. 

4) Push-ups - 20 reps . If can not go for 20 reps at one go, then do 2 sets of 10 reps each.

Most people hate push-ups, however, nothing beats this exercise when it comes to increasing body strength. This complex compound move works on your delts, pecs, and triceps. It also strengthens your legs and core muscles, improves sports performance, and makes activities easier. 

Get on the floor with all fours, positioning your hands slightly wider than your shoulders . Extend your legs back so that you are balanced on your hands and toes. Keep your body in a straight line from head to toe without sagging in the middle or arching your back. You can place your feet close together or bit wider as comfortable for you. Before you begin any movement, contract your abs and tighten your belly button towards your spine. Keep a tight core throughout the entire push-ups.

Inhale as you slowly bend your elbow and lower yourself until your elbows are at 90 degree angle. Exhale as you begin contracting your chest muscles and pushing back up through your hands to the start position, do lock your elbows and keep them slightly bend.

D. Fat Burners :

1) Standing Elbow to Knee - 20 reps per side.

   

Primary muscles worked in this exercise are Anterior and medial deltoid (shoulders),  gluteal muscles (buttocks), hamstrings (back of thigh), and stabilization from abdominals (stomach) and erector spine (lower back).

Place both hands  behind your head with your elbows wide. Lift your right knee up as you twist to the right, pulling your abs toward your spine. Lower your right leg to complete one rep. Switch sides bringing your knee up and twisting to the left. 

2) Mountain Climbers - start with 10 reps ( Left+Right leg 1 time each=1 rep) , then as you progress take it up to 20 reps.

This exercise targets full body, but specially your arms, shoulders, quads, and core. As you perform the move, your shoulders, arms, and chest work to stabilize your upper body while your core stabilizes the rest of your body. As the prime mover, your quads get an incredible workout , too. As this is a cardio exercise, you will get heart health benefits and burn calories.

Get into a plank position, making sure to distribute your weight evenly between your hands and your toes. Your hands should be about shoulder-with apart, back flat, abs engaged, and head in alignment. Pull your right knee into your chest as far as you can. Switch legs, pulling one knee out and bringing the other in. Keep your hips down, run your knees in and out as far and as fast as you can. Alternate inhaling and exhaling with each leg change. When you are focused on the move, you might find yourself holding your breath. Remember to breathe. 

3) Burpees - this is the hardest but also the most efficient. Start with 10 reps, but do not do more than 15 reps.

  

The exercise may seem easy, but it is quite challenging, dynamic and never boring. Bupees offer a full body workout and hit every muscle, including your arms, shoulders, chest, core, quads, hamstrings, glutes, calves, while keeping your heart rate up for the whole time. This is perfect for cardio and strength training, it burns lots of calories. 

Stand with your feet shoulder width apart, weight on your heels and arms to your side, push your hips back bend your knees and lower your body into a squat, place your hands on the floor directly infront of you and just inside your feet, shift your weight on to your hands , jump your feet back to softly land on the balls of your feet in a plank position. your body should form a straight line from your head to heels.Jump your feet back so that they land just outside of your hand . Reach your arms overhead and explosively jump up into the air. Land and immediately lower back into a squat for your next rep. Avoid snaking your body off the ground by lifting the chest first and leaving the hips on the ground when raising your body back up off the floor.

Rest Period :

A., B., C. = 30 secs between exercises , if doing in sets then 10-15 secs between sets.

D. = 50-60 secs between exercises.

                        

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