You can do a lot with 15 minutes. One of the best investments you can make with your time is in Health and Fitness. For those of us with very busy schedules the RBG-15 is a great way to “get your regimen in” without it taking away too much of your valuable time from other areas of your life. The RBG-15 Workout is easy to do and you will feel it. Reap Benefits Guaranteed. Let’s do it.
The RBG-15 Workout
What you need:
- A open space near a wall.
- A chair, couch or crate.
- A stop watch timer or just use your phone.
The Regimen: Do as many of each exercise in the order listed below without stopping for one minute. if you need to stop, stop for the least amount of seconds possible and then continue. The goal is to keep working for the entire minute.
Set your timer to 15 minutes. Press start when you are ready. Go directly from one exercise to the next until the Rest period.
1 min Push Ups
1 min Crunches
1 min Calve Raises
1 min Rest
1 min Dips
1 min Leg raises
1 min Squats
1 min Rest
1 min Planks
1 min Ab-Salutes (30 seconds each side)
1 min Thrones
1 min Rest
1 min Cobras
1 min Twisting Sit-Ups
1 min Jumping Jacks
Done. 15 minutes of FOCUS! #RBG SALUTE
ADDITIONAL INFO ON EXERCISES FOR SAFETY AND PROPER FORM:
Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your hands behind your head so your thumbs are behind your ears. Don’t lace your fingers together. Hold your elbows out to the sides but rounded slightly in.Tilt your chin slightly, leaving a few inches of space between your chin and your chest. Gently pull your abdominals inward. Curl up and forward so that your head, neck, and shoulder blades lift off the floor. Hold for a moment at the top of the movement and then lower slowly back down.
Stand on the edge of a step. Or a weight. or a crate etc. Stand tall with your abdominals pulled in, the balls of your feet firmly planted on the step, and your heels hanging over the edge. Raise your heels a few inches above the edge of the step so that you’re on your tiptoes/ball of foot. Hold the position for a moment, and then lower your heels below the platform, feeling a stretch in your calf muscles.
Position your hands shoulder width apart on a secured bench or stable chair. Move your butt in front of the bench with your legs bent and feet placed about hip width apart on the floor. Straighten out your arms and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints. Now slowly bend at your elbows and lower your upper body down towards the floor until your arms are at about a 90 degree angle. Be sure to keep your back close to the bench.Once you reach the bottom of the movement, slowly press off with your hands, and push yourself straight back up to the starting position.
Lie on the floor on your back with your legs together and fully extended. Slowly raise your legs, from the hips, keeping your legs in a straight line. Keep your toes pointed, back flat on the ground and hands to your side. Raise your legs to a 90-degree angle and then slowly lower them back to the ground but without touching the ground. Repeat.
Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. Sit back and down like you’re sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels. Keep your body tight and push through your heels to bring yourself back to the starting position. Repeat.
Place your forearms on the mat with your shoulders aligned directly over your elbows. Clasp your hands in front of you. Extend your legs behind you and rest on your toes. Your hips should not be lifted to the ceiling, nor should your back be arched. You should look to attain a straight line between your shoulders and toes. Tighten your abdominal muscles to help you hold the position correctly, and hold it. Breathe. throughout the move. It’s an easy mistake to try and hold your breath during the exertion, but it’ll actually be easier if you focus on breathing evenly. Doing so sends vital oxygen to your muscles and helps them stay strong longer.
Ab-Salutes (30 seconds each side)
The Ab-Salute is a modified sit-up/leg raise exercise in which you begin by lying on the floor, at an oblique angle like in figure A. One hand up behind your head. The other on the floor for stability. Holding both legs together You “sit up” so that your elbow touches your knee like stic is doing on the cover of The Workout album. The sideways tilt of your body works the side of your abs or obliques. Do 30 secs on your left side, then 30 secs on your right. You can see a live demonstration of the Ab-salute in Stic.man’s music video “Let it Burn” from The Workout Album as well.
Stand with your feet about one shoulder width apart and lean against a wall. Bend your knees slightly less than 90°. Don’t plant your feet too close to the wall. Extend both arms in front of your chest and breathe slowly and concentrated. Look straight forward and hold this position.
Start in the “up” position of a regular pushup with your feet spread wider than shoulder width. Walk your hands backwards so that your butt is in the air, your arms and legs are straight, and you are looking back through your legs. From the side, your body should resemble an inverted “V”. Start bending your elbows so that your body comes forward. Your hips will come down towards the floor. Before your head hits the floor, however, start to arch your spine so that you are looking towards the ceiling. Straighten your arms. Exhale as you are looking at the ceiling. Keep your arms straight and push your butt back to the starting position while inhaling. Repeat.
Lie on your back on the floor and hook your toes under a heavy piece of furniture or doorway. Bend your knee comfortably and keep them bent throughout the entire set. This helps to relieve concentrated back strain. Place your fingers behind your ears, don’t pull on your head you will damage your neck. Curl your head, shoulders, upper back and lower back slowly in succession off the floor and twist your torso to the left touching your left knee with right elbow. Hold the upright position for a second and reverse the movement slowly until reaching the starting point. Perform the sit up again but this time twist to the right, touching you right knee with left shoulder. Hold the upright position for a second and reverse the movement slowly until reaching the starting point. Continue reps right and left until the end of the minute.
Stand with your arms to your sides. In one movement, jump up and spread your legs apart as you raise your arms to the sides and over your head and clap. You should land with your arms over your head and your feet more than hip width apart. Jump up again and in one movement, bring your legs together and your arms back to your sides. This is one jumping jack. Repeat.