Do this: Perform each move for 30 seconds, take a 30-second break, and continue to the next exercise. Repeat the cycle until your 15 minutes are up.
1. Judo Pushup
From a pushup position, move your feet forward and raise your hips so your body forms an inverted V. Lower the front of your body with your arms until your chin nears the floor, and then swoop your head and shoulders upward while lowering your hips until they almost touch the floor. Reverse the move, and repeat.
2. Seesaw Lunge (Right Leg)
Stand with your feet hip-width apart, hands on your hips. Step forward with your right leg into a lunge, and lower yourself until your left leg nearly touches the floor. In one motion, rock backward with your right leg into a reverse lunge. Keep shifting between forward and back lunges with the same leg.
3. Plank Reach
Start in a pushup position on a smooth surface. Place your hands on small towels placed in line with your shoulders. Now slide your right hand as far in front of you as possible, and bend your left elbow to lower your body as close to the floor as you can. Return to the start and repeat, sliding your left hand.
4. Seesaw Lunge (Left Leg)
Repeat the seesaw lunge that you did before but this time with your left leg.
5. Squat + Jump Combo
Stand with your feet shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees. Pause, and then stand. Squat again, but after this one, jump as high as you can. Upon landing, perform a normal squat. Keep alternating between squats and jumps.
For more body-transforming workouts, check out these workouts to go — you can burn fat and build muscle at home, at the gym, or on vacation.
Quick test for Shoulder Stability
THE TEST
Place your head, upper back, butt, and arms against a wall. Bend your elbows 90 degrees like you're in a stickup. Slide them to vertical, without elbows or hands leaving the wall.
THE VERDICT
If elbows or hands come off the wall, your shoulder flexibility needs to improve, says Bill Hartman, C.S.C.S. You're at risk for injury when pushing weight over your head.
THE IMPROVEMENT
Work your shoulders with safe moves like lateral dumbbell raises. Do them with your thumbs pointing up, and don't raise your hands much above shoulder height.
Discover and strengthen all of your weaknesses with these seven simple muscle tests.