Goodbye to the gym: the calisthenics session of only 15 minutes with which to strengthen the entire body

In the video, Maryniak promises a complete workout, ideal for those who don’t have much time, but don’t want to give up on staying in shape. «Hello everyone, welcome back. Today we are going to do a 15 minute full body workout, using only body weight and without the need for any equipment except a mat and a little space,” explains Maryniak.

The session consists of 15 exercises different, each with a duration of 40 seconds and with a 20 second rest between exercises. No movement is repeated, which guarantees a dynamic and complete training. For those looking for an extra challenge, Maryniak recommends repeat the session after a short break of 60 seconds. Next, we review each of the exercises that make up this routine.

The 15 exercises for a complete workout

The first exercise is walking flexion. You start standing, walking to the plank position, performing a push-up and returning to the starting position. If you’re looking for a bigger challenge, keep straight legs for stretch the hamstrings.

Then, we move on to the push-up combined with plankwhich consists of performing a push-up followed by lowering the forearms in a plank position, alternating the sides with which we support first in each repetition. This movement works intensely core and the shoulders.

The third exercise is the “V up”, a V lift in which the legs are alternated in each repetition before performing a full body lift. The key here is the control and the breathing.

We continue with the “hollow body hold”, a position in which the lower back glued to the floor while extend arms and legs. This exercise is essential to work the core intensely.

Next, we perform jump squatswhere maximum explosiveness is sought when jumping, always maintaining knees out and chest up.

The sixth exercise is pendulum lunge with jumpin which we alternate between a forward stride, a backward stride and a jump where we will change the position of our legs.

In the Pike push-upsthe focus is on the shoulders, performing a pike pushup with control. For those looking for a simpler version, the expert recommends shorten range of motion.

In the prone rowing exercise or “prone pull-ups”, we We lie face down and raise our torso while we raise our arms as if we were doing a pull-up, working the glutes and the back.

The squats with rise and jump They are perfect for working legs and the explosivenesssquatting down to the knees and rising to jump.

After the squats with rise and jump, comes the hamstring march, where, lying face up, we will extend our legs by pressing the heelsagainst the ground while they take the knees to chest.

The next exercise is a push-up combinationalternating between normal push-ups and with more open arms, which adds variety and works different parts of the chest.

Next, we return to the “hollow body” position to do “hollow rocks”, where swing your body back and forthkeeping the core firm.

The penultimate exercise is plank walkwhere in a plank position you walk to one side and then the other, keeping your core activated the entire time.

After doing the plank walk it is the turn of the acquaintances burpees combined with high kneesin which the quadriceps, hamstrings, calves, glutes and hip flexors are activated.

Finally, we finish with “flutter kicks”, or floating kicksin a hollow position, an excellent exercise to work the abs.

With this 15-minute routine, the expert demonstrates that, with just a mat and a little space, we can perform a calisthenics session that is accessible to everyone, and best of all, it can be adapted to any level regardless of the level. physical condition that we have. So, If time is your biggest enemy, you no longer have excuses.