15 MINUTE HOME WORKOUT ROUTINE FOR MEN AND WOMEN (no equipment)

Fitness Workout for Men
All you need is a 5×5 space and about 15-20 minutes 3-4 days a week to get a routine going that will change your body.
Here’s why it WILL work.
SIMPLICITY – Our brains really don’t like options as much as we think we do. The simpler it is the easier it is to make it a habit. 
CONSISTENCY – Is the key component of success in fitness. Once we use simplicity to make it a habit, consistency becomes easy. 
MEASURABILITY – Behaviors that reward us in some way are ones that are easiest to make habits. One of the biggest rewards that our brains like is progress!
 Realizing that were getting better at something causes all sorts of chemical goodness to happen in our brains .  If we measure what were doing, we’ll be able to see when were getting stronger and better and that helps us stick to it. Set yourself up for multiple small wins. These small wins are powerful. They will create momentum 

HOW TO CREATE YOUR ROUTINE

Choose one exercise from each of the 4 categories listed below.
UPPER BODY
LOWER BODY
CORE
PLYOMETRIC

Depending on your current level of fitness perform the suggested number of repetitions of each exercise
Perform each exercise consecutively with little to no rest in between each exercise (the order you perform the exercises in is up to you)
Once you perform all 4 exercises, rest for 30-90 seconds and repeat the cycle of exercises 4-6 times

3-4 days a week with supplemental 1-3 cardio 15-30 minute cardio sessions per week, will be more than enough to get you going towards crushing your fitness goals!

LOWER BODY
SQUAT 10-20 reps 
LUNGE 10-20 reps (each side counts as 1 rep)
STEP UP 12-20 reps (each side counts as 1 rep)
WALL SIT 15-30 secs

UPPER BODY
PUSH UPS 5-15 reps
DIPS 5-15 reps
SHOULDER TAP TO T 6-12 reps (each side counts as 1 rep)
PLANK UPS 5-10 reps

Core 
PLANK 20-60 secs
SUPERMAN 10-20 reps
DEADBUG 12-20 reps (each side counts as 1 rep)
BIRD DOG 12-20 reps (each side counts as 1 rep)

Plyo
RUNNING IN PLACE 45-90 secs
High knees 30-60 secs
Star jumps 5-15 reps

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Outro by @cnmonewayfilm

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