15-Minute ANYTIME, ANYWHERE WORKOUT

WORK OUT ANY TIME
The 15-Minute Anytime, Anywhere Workout

PUBLISHED: OCTOBER 14, 2013 | BY CAITLIN CARLSON

You don’t need a pricey new fitness class to shake up your routine. Work out any time, in any place, with this total-body plan—which uses nothing but a household hand towel—created by Melissa Paris, a New York City–based personal trainer. “The key to seeing continued results and avoiding plateaus is to keep challenging your body in different ways, whether that’s with new moves, a new environment, or new equipment,” says Paris. “Incorporating a towel into your routine is a no-cost and efficient way to take your workout to the next level.”

That’s because with every exercise, the towel provides either friction (as in the lateral lunge) or tension (as in the seated oblique twist) to help engage muscles that would otherwise be missing the action.

So rather than using the towel to dry off, use it to break a sweat. Complete the exercises as instructed, moving from one to the next with little or no rest in between. Stop for 30 to 60 seconds at the end (if needed), then repeat up to two more times.

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MOVE 1Leg Curl

Lie faceup on the floor, knees bent and both heels on a towel; lift your hips until your body forms a straight line from knees to shoulders (a). Slide your heels away from you as far as you can without dropping your hips (b). Pause, then return to start. That’s one rep. Do 15.

MOVE 2Seated Oblique Twist

Sit on the floor and hold the towel taut between your hands, arms straight and extended at shoulder height; lean back and raise your feet about a foot off the floor, keeping your core tight and knees bent (a). Pull the right end of the towel toward the floor, rotating your shoulders and torso (b). Pause, then rotate back to center and repeat on the other side. That’s one rep. Do 20.

MOVE 3Lateral Lunge

Stand with your feet shoulder-width apart, hands on hips, and your right foot on a towel (a). Bend your left knee and push your hips back as you slide your right foot out to the side as far as you can (b). Pause, then pull that foot back to start. That’s one rep. Do 15, then switch sides and repeat.

MOVE 4Superman Press

Lie facedown on the floor, chest lifted, and hold a towel taut between your hands in front of your shoulders, elbows bent (a). Press the towel away from you until your arms are straight (b). Return to start. That’s one rep. Do 20.

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Preventing Knee Injuries With These Exercises

3 Knee-Strengthening Moves
Keep knee injuries at bay with these smart exercises

Achy knees? Weak legs may be to blame. When the muscles surrounding the knee aren’t strong, your knee takes up the slack—putting extra pressure on the joint that can lead to pain and, worse, injury. These exercises strengthen the muscles around your knee, keeping it protected.

Lunge
Starting position:
• Step backwards with your left foot, with your hands on your hips.
• Keep your right foot and knee in alignment with each other.

Movement:
• Bend your right leg until your thigh is parallel to the floor.
• Hold for 2 seconds, then slowly rise back up. Repeat 15 times, then switch legs.

Strength Training

Best Stretches For a Lean Body
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Leg Exercises: Exercises for Legs and Thigh Toning Workouts

Walk off the pounds with high-energy, fun-filled walking workouts.
Adduction
Starting Position:
• Lie on your left side with your left leg extended. Your right knee should be bent in front of you at a 90 degree angle.
• Support your head with your left hand, and place your right hand flat against the floor in front of you.

Movement:
• Lift your left leg up 4-5 inches. Hold for 2 seconds at the top, then lower.
• Repeat 15 times, then switch legs.

Abduction
Starting Position:
• Lie on your left side with both legs extended.
• Support your head with your left hand, and place your right hand flat against the floor in front of you.

Movement:
• Lift your right leg up about 12 inches. Hold for 2 seconds at the top, then lower.
• Repeat 15 times, then switch legs.

Published August 2013, Prevention