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THE Workouts
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Kaska believes you can definitely get results with just 15 minutes a day. She suggests breaking THE 15-minute workouts this way: Monday -- cardio, chest AND triceps; Tuesday -- cardio biceps and
legs; Wednesday -- cardio, shoulders, core, etc.
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Here are some kid-friendly exercises Calabrese recommends:
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FOR this 15-minute leg/plyo workout, alternate 1 minute strength training followed by 30 seconds OF a burst/plyo exercise. Calabrese suggests any one OF THE following moves TO incorporate into a
15-minute workout, TO BE completed with or without dumbbells AND a mat:
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- Face each other head TO head IN THE pushup position; perform a pushup AND then clap hands
- Hold hands facing each other AND sit down (or squat down) AND stand up
- Sit across from each other feet TO feet AND pass a dumbbell or ball back AND forth as you sit up AND down
- Medicine ball/weighted ball toss
- Medicine ball/weighted ball toss AND rotation
- ¡°Kids always enjoy props like jump ropes, hula hoops AND balls, SO incorporate these props into these additional activities TO get your heart rate up AND even more AND muscles
activated,¡± Calabrese says.
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- Simulated animals (call OUT animal names AND act them out). Those great FOR core work are THE inchworm, alligator, spider, gorilla, duck, lion, etc.
- Simulated jump rope, simulated boxing
- Freeze dancing
- Relay races
- Obstacle courses
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- 1 Arm row (each arm)
- Mountain climbers
- Standing incline chest presses
- Pushups
- Shoulder overhead presses
- Modified burpees
- Squats
- Jump shots
- Single-leg lying hip lifts
- Frog hops
- Bicep curls
- Runner's arms
- Tricep extensions
- Jabs
- Double crunches
- Bicycle
Let THE Kids Join In
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¡°With only 15 minutes, variety is going TO BE important,¡± says Calabrese. ¡°If you are doing total body FOR 15 minutes each day, you don¡¯t want TO repeat THE exercises
because you are likely only going TO HAVE time FOR one exercise per body part.¡± Calabrese further explains that, if you are targeting THE same body part, you are still better off using a
variety OF exercises rather than repeating THE same ones. ¡°With variety, you are challenging THE muscles just a little differently AND HAVE a better chance OF more core engagement or working
THE muscle IN a more balanced way,¡± she says.
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Focus On: High Weight, Lower Reps
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Juliet Kaska, fitness expert AND celebrity trainer, agrees that THE key TO 15-minute workouts is TO keep them varied, with higher weight AND lower reps so
you HAVE time TO get more exercise IN TO build lean muscle.
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FOR a 15-minute total body workout, Calabrese suggests alternating strength training FOR 1 minute with burst/plyo intervals FOR 30 seconds. These can BE completed with dumbbells AND a mat:
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¡°The higher THE weights, THE more time IN between TO rest muscle groups -- AND you really want TO pound it in,¡± Kaska asserts.
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Other fun kid friendly exercises/activities include:
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