Add to your warm-up.

A few good ones to add to your warm-up:

Wall angels - these are awesome for anyone wanting to add more mobility to their shoulders. Start by leaning back up against the wall. Place the back of your hands up against the wall as if you were being ‘held up’ in a back robbery. Now slide your arms up along the wall so that your forearms stay in contact with the wall. Reach as high as you can up to the ceiling. Slide your arms back down by keeping your forearms against the wall the whole time. Try to tuck your elbows right down at your sides.

That’s one rep - perform six of these.

Lunge and High Knee - lunge backward on one leg. Once the lunge is complete bring that leg forward, driving your knee up into the air as high as you can. Repeat five to six times on one leg and then repeat on the other side.

Leg swings - this one is very simple. Support yourself with the wall. Now pick one leg and swing that leg at the hip joint through it’s full range of motion. Perform five to six leg swings on one side and then switch legs.

Perform these 3 exercises as a circuit and then repeat for a total of 2-3 rounds.

Now you are ready for your workout.

Can 15 minutes really do it?

The answer is yes. If you are running late for your workout do not skip it! You can still get some valuable workout time in. Just modify the intensity of what you do.

Be sure to continue with your warm up - but after that kick up the intensity. If you normally perform a set of weights and rest,...add in some supersets or circuits so that you workout for the full 15 minutes. So, if you typically perform squats, bicep curls, and bench presses. Try pairing all your exercises back to back.

15 minute workout example

A1 Lunges

A2 Bench Press

A3 Chin-Ups

A4 Tricep Extensions

Rest 30 seconds and repeat circuit.

Remember with this routine you will not be able to lift the same weight you would if you were performing your normal routine. But 15 minute workouts like this can still give your heart and muscles the stimulation they need. Don’t let leaving late from the office ruin your whole fitness routine.

Don't get trapped at the gym!

When its really nice outside it is easy to skip your gym workout. But remember you do not have to train inside a commercial box gym to get great results.

On a beautiful day take your workout outside to the park or backyard. You can burn calories anywhere at anytime without the use of a dumbbell. Bring a friend for extra motivation and be creative! Playgrounds and park benches are great for workouts.

Here is a list of quick modifications:

pull-ups = soccer goal posts or monkey bars

elevated split squats = bench

incline/decline pushups = bench

dips = between monkey bars

box jumps = bench/steps at park