1 5 M I N U T E H O M E W O R K O U T S BODY WEIGHT WORKOUTS

All you need is 15 minutes

W W W . H O L H E A L T H . C O M . A U Fat burning and muscle toning at home or on vacation has never been this easy. Choose 1 workout, do it 3-5 times per week. Change workouts the following week! SEE AMAZING RESULTS!

S T A R T A W O R K O U T T O D A Y !

NO EQUIPMENT NEEDED — JUST YOU AND 15 MINUTES. I’ve heard every excuse under the sun for not working out: ‘I don’t have the money for a personal trainer’, ‘A membership is just too expensive’, or ‘I just don’t have time’. Put any excuse you have aside, because none will be valid for this 15-minute, no- excuses workout. Fifteen minutes is all it takes to squeeze a workout into the busiest of days. Plus, being equipment-free, you can do it anywhere, anytime. As soon as you get a spare 15 minutes, ensure you have some floor space and get to work.

Try these workouts three or five times a week or as a quick workout when you’re on your lunch break, on holiday or even watching TV!

For questions or updates on your progress use the Facebook Group @The HOL Crew. Don't forget to tag me in your instagram posts so I can see what you're up to @hol_health !! Workout six

Here We Go!

YOUR MANTRA: I CAN DO THIS HOW TO COMPLETE THE WORKOUT

1. Move from to exercise without resting

2. When you reach the end, rest for one minute (or less if you feel you don’t need that much rest)

3. Repeat twice more!

Y O U R C I R C U I T

S Q U A T W I T H 3 S E C O N D P A U S E 1 2 - 1 5 R E P S

K N E E L I N G L A T E R A L R A I S E 1 2 - 1 5 R E P S

R U S S I A N T W I S T 2 0 R E P S

S U M O S Q U A T + U P R I G H T R O W 1 2 - 1 5 R E P S

K N E E L I N G V E R T I C A L P R E S S 1 2 - 1 5 R E P S

R E N E G A D E R O W 1 2 - 1 5 R E P S HOW TO COMPLETE THE WORKOUT

S Q U A T W I T H 3 S E C O N D P A U S E

Begin standing with feet shoulder width apart, holding the dumbbells by your . down and hold for 3 seconds. Stand back up and repeat at least 12 times. HOW TO COMPLETE THE WORKOUT

K N E E L I N G L A T E R A L R A I S E Kneeling on the flfloor, slightly tuck your tailbone under and raise your arms sideways, keep the palms facing down. Slowly lower the arms back down to the hips and repeat at least 12 times. HOW TO COMPLETE THE WORKOUT

R U S S I A N T W I S T Sitting on the flfloor with your feet off the flfloor, rotate the dumbbell side to side to work your abdominals. Keep your chest elevated to avoid rounding forward. HOW TO COMPLETE THE WORKOUT

S U M O S Q U A T + U P R I G H T R O W

Standing with feet wider that shoulder-width, lower down to a sumo squat with the dumbbells in between your legs. Raise back up and leading with your elbows, lift your elbows high to complete an upright to give your shoulders a great workout. Repeat the whole movement at least 12 times HOW TO COMPLETE THE WORKOUT

K N E E L I N G V E R T I C A L P R E S S

Kneeling on the flfloor, slightly tuck your tailbone under and rest the dumbbells on your shoulders. Squeeze your glutes and rain your arms above your head. Slowly lower the arms trying to keep the elbows pointing forward as you lower the dumbbells back to the shoulders. Repeat 12-15 times HOW TO COMPLETE THE WORKOUT

R E N E G A D E R O W Start in a high plank position and engage your core, glutes and thighs. Lift the left dumbbell up and row, keeping the elbow hugging the rib as it bends upwards. The key here is to avoid moving the hips! THE WORKOUT

1. Squat with 3 second pause Begin standing with feet shoulder width apart, holding the dumbbells by your hips. Squat down and hold for 3 seconds. Stand back up and repeat at least 12 times.

2. Kneeling Lateral Raise Kneeling on the floor, slightly tuck your tailbone under and raise your arms sideways, keep the palms facing down. Slowly lower the arms back down to the hips and repeat at least 12 times.

3. Sitting on the floor with your feet off the floor, rotate the dumbbell side to side to work your abdominal. Keep your chest elevated to avoid rounding forward.

4. Sumo Squat + Standing with feet wider that shoulder-width, lower down to a sumo squat with the dumbbells in between your legs. Raise back up and leading with your elbows, lift your elbows high to complete an upright row to give your shoulders a great workout. Repeat the whole movement at least 12 times

5. Kneeling Vertical Press Kneeling on the floor, slightly tuck your tailbone under and rest the dumbbells on your shoulders. Squeeze your glutes and rain your arms above your head. Slowly lower the arms trying to keep the elbows pointing forward as you lower the dumbbells back to the shoulders. Repeat 12-15 times

6. Renegade Row Start in a high plank position and engage your core, glutes and thighs. Lift the left dumbbell up and row, keeping the elbow hugging the rib as it bends upwards. The key here is to avoid moving the hips! Thank you for exercising with me! Let’s do it again tomorrow!

@holhealthAU @hol_health

For questions or updates on your progress use the Facebook Group @The HOL Crew. 07.08.20 | 7.00PM Don't forget to tag me in your instagram posts so The Ochre Lounge I can see what you're up to @hol_health !!