Training for those with little time: how to work out muscles in 15 minutes a day

Lack of time is no longer a reason to refuse to workout. This set of exercises can be completed in just 10-15 minutes. Exercises are shown by Inna Simonova, an elite trainer of fitness studio

FIT4EVER

, an international class master of sports in short track.

Training for those with little time: how to work out muscles in 15 minutes a day

Photo: Kirill Skom

Training for those with little time: how to work out muscles in 15 minutes a day

Photo: Kirill Skom

Training for those with little time: how to work out muscles in 15 minutes a day

  1. Starting position - the bar on straight arms.
  2. Lift the pelvis and use your fingers on your right hand to touch your left foot.

    Important: do not bend your knees.

  3. Return to starting position.
  4. Now lift the pelvis and use your fingers on your left hand to touch the right foot.
  5. Return to starting position.
  6. Perform the exercise 15-20 times.

Training for those with little time: how to work out muscles in 15 minutes a day

Photo: Cyril Skom

Training for those with little time: how to work out muscles in 15 minutes a day

Training for those with little time: how to work out muscles in 15 minutes a day

Photo: Kirill Skom

Training for those with little time: how to work out muscles in 15 minutes a day

Photo: Kirill Skom

Training for those with little time: how to work out muscles in 15 minutes a day

Photo: Kirill Skom

  1. Starting position - standing, legs shoulder-width apart.
  2. Perform a squat with support on the whole foot. In addition, include the muscles of the press.
  3. Climb on your toes.
  4. Lower your entire foot.

  5. Return to the starting position.
  6. Perform the exercise 15-20 times.

Training for those with little time: how to work out muscles in 15 minutes a day

Photo: Kirill Skom

Training for those with little time: how to work out muscles in 15 minutes a day

Photo: Kirill Skom

Training for those with little time: how to work out muscles in 15 minutes a day

Photo: Kirill Skom

Training for those with little time: how to work out muscles in 15 minutes a day

  1. Starting position: focus on the knees and straight arms.
  2. Perform push-ups, arms along the body.
  3. Rise on straight arms and immediately touch your left shoulder with your right hand.

  4. Return to the starting position.
  5. Press up again.
  6. Rise on straight arms and immediately touch your right shoulder with your left hand.
  7. Return to the starting position.
  8. Perform the exercise 15-20 times.

Training for those with little time: how to work out muscles in 15 minutes a day

Photo: Kirill Skom

Training for those with little time: how to work out muscles in 15 minutes a day

Photo: Kirill Skom

Training for those with little time: how to work out muscles in 15 minutes a day

Photo: Kirill Skom

Training for those with little time: how to work out muscles in 15 minutes a day

Photo: Kirill Skom

Training for those with little time: how to work out muscles in 15 minutes a day

Photo: Kirill Skom

Training for those with little time: how to work out muscles in 15 minutes a day

Photo: Kirill Skom

  1. Starting position - standing, legs shoulder-width apart.
  2. With your right foot, lunge back, bend your knees.
  3. Straighten your left foot while lifting your right foot. The right leg is bent at the knee.
  4. Now kick your right foot against an invisible enemy.

    Pull the sock towards you.

  5. Bend your right leg at the knee.
  6. Return to the starting position.
  7. Do the same with your left foot.
  8. Repeat the exercise 15-20 times.

Training for those with little time: how to work out muscles in 15 minutes a day

Photo: Kirill Skom

Training for those with little time: how to work out muscles in 15 minutes a day

Photo: Kirill Skom

Training for those with little time: how to work out muscles in 15 minutes a day

Photo: Kirill Skom

Training for those with little time: how to work out muscles in 15 minutes a day

Photo: Kirill Skom

Training for those with little time: how to work out muscles in 15 minutes a day

Photo: Kirill Skom

Training for those with little time: how to work out muscles in 15 minutes a day

Photo: Kirill Skom

Training for those with little time: how to work out muscles in 15 minutes a day

Photo: Kirill Skom

  1. Starting position: standing, legs slightly wider shoulders.
  2. Sit down, hands in the lock at chin level.
  3. Lower your hands to the floor and "step" forward on them.
  4. Stand on the bar with straight arms.
  5. With your hands, step back.

  6. Return to the squat position. Hands in the lock at chin level.
  7. Return to the starting position.
  8. Perform the exercise 15-20 times.

Training for those with little time: how to work out muscles in 15 minutes a day

Photo: Kirill Skom

Training for those with little time: how to work out muscles in 15 minutes a day

Photo: Kirill Skom

Training for those with little time: how to work out muscles in 15 minutes a day

Photo: Kirill Skom

Training for those with little time: how to work out muscles in 15 minutes a day

Photo: Kirill Skom

Training for those with little time: how to work out muscles in 15 minutes a day

Photo: Kirill Skom

Training for those with little time: how to work out muscles in 15 minutes a day

Photo: Kirill Skom

You will need dumbbells to complete this exercise.

Optimum weight - from 1-3 kilograms, depending on your physical fitness.

  1. Starting position - standing, legs shoulder-width apart. The body is slightly inclined forward, the legs are slightly bent at the knees.
  2. Lift the dumbbells up. Watch your posture.

  3. Bend your elbows - as if you are pulling yourself on a horizontal bar.
  4. Lift the dumbbells up again.
  5. Lower the dumbbells on straight arms, do not spread your arms to the sides.
  6. Perform the exercise 15-20 times.

Training for those with little time: how to work out muscles in 15 minutes a day

Photo: Kirill Skom

Training for those with little time: how to work out muscles in 15 minutes a day

Photo: Kirill Skom

Training for those with little time: how to work out muscles in 15 minutes a day

Photo: Kirill Skom

Training for those with little time: how to work out muscles in 15 minutes a day

Photo: Kirill Skom

Training for those with little time: how to work out muscles in 15 minutes a day

Photo: Kirill Skom

  1. Starting position - “corner”, legs bent knees, hands stretch forward.

  2. Straighten the right leg (if it should remain on the weight), at the same time turn the body around and stretch back with your left hand.
  3. Return to the starting position.
  4. Do the same in the other direction.
  5. Repeat the exercise 15-20 times.

Training for those with little time: how to work out muscles in 15 minutes a day

Photo: Kirill Skom

Training for those with little time: how to work out muscles in 15 minutes a day

Photo: Kirill Skom

Training for those with little time: how to work out muscles in 15 minutes a day

Photo: Kirill Skom

Training for those with little time: how to work out muscles in 15 minutes a day

Photo: Kirill Skom

Training for those with little time: how to work out muscles in 15 minutes a day

Photo: Kirill Skom

  1. The starting position is the bar on straight arms.

  2. Get down on your right elbow.
  3. Get down on your left elbow.
  4. Straighten your right hand.
  5. Straighten your left hand. You are back in starting position.

  6. Perform the exercise 15-20 times.

The Challenger editorial staff thanks the FIT4EVER fitness studio for their help in organizing and conducting the shooting.

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