Extracted from Men Health : 15- Min Workout!
These exercises look simple on its own, but I tell you, they are really NOT!
And as per instructed, in 15mins, we should complete 3reps.
I took 30mins to finish them & almost wanted to give up 1/2 way.
That 30mins make me perspire like I'd jog an hour. *faints*
But I felt pretty good after that despite the soreness in my back, arms & legs. =P
Now, what do you do?
Do in this sequence:- 1 & 4 first for three sets each and then 2, 3, 5 for three sets each.
Step 1 : 'Y' Squat
Stand with your shoulder blades pulled back and your arms extended up and out so your body forms a 'Y'.
With your feet slightly more than shoulder-width apart, sit back at your hips to lower your body.
Go as low as possible w/o allowing your back to round.
Squeeze your glutes and push yourself back to the starting postition.
Do 12 reps.
Step 2 : Wall Slide
Stand with your butt, upper back, and head against a wall.
Raise your arms so that your shoulders, elbows and wrists also touch the wall.
Maintaining these points of contact, bend your arms until your elbows are tucked in at your sides.
You should feel a contraction in your shoulders and the muscles b/w your shoulder blades.
Reverse the move. Do 10 reps.
Step 3 : Single-Leg Romanian deadlift
Stand on your left foot raised behind you, arms hanging down in front of you.
Keeping a natural arch in your spine, push your hips back and, lower your hands and upper body.
Squeeze your glutes and press your heel into the floor to return to an upright position.
Perform 8 reps per leg.
Step 4 : Spider-Man push-up
Assume the classic push-up position with your legs straight and your abs tight.
As you lower your body, bend your right leg and rotate your right knee outwards until it's outside your right elbow.
Don't drag your foot, and try not to allow your torso to rotate.
Return to the starting position and repeat, pulling our left knee to your left elbow.
Do 8 reps per side.
Step 5 : Spider-Man lunge
Assume the classic push-up position with your hands directly beneath your shoulders, your legs straight, and your abs braced.
Lift your right foot off the floor, bending your knee, and place the foot outside your right hand.
Return to the starting position and lunge out with your left leg.
Continue alternating legs for a total of 20 reps.
HAVE FUN! v(^_^)o haha
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