Basic 15 minutes program

Every illustration can be performed with either rubber band or dumbbell. And remember, it should not take more than 15 minutes.


Stand straight up. Now bend your knees and lower your body so that your buttocks go below your knees. Try to keep your upper body as straight up as possible during the descend.

Start with your arms at your sides. Now curl your arms so that your hands almost touches your

Tricep – Back view
Place your hand behind your head just below your ear line. Now rise your arm without moving your elbow.
You can use either one arm at a time or both arms at the same time.

Start by keeping your arms straight and your body pushed away from the floor. Now lower your body so that your face almost touches the floor.

Lean slighty forward and with your arms straight down. Keep the same body position and pull your arms upwards

Back 2
Start by lying on your stomach, with your arms in front of you. Now reach for the seeling with your arms and head.

Start with your arms as the first picture show. Rais your arms straight up and go back to first position.

Start by lying on your back in front of a wall. Now rise your upper body and try to reach the wall.

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