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The 15-minute workout you can do anywhere


lateral-lunges-2-Jason-Tran-15-minute-workoutYou know the drill (or lack of one): You go away for Thanksgiving and either can’t find the time for a solid workout or a studio within a 40 minute radius. But it doesn’t mean your workout routine has to get derailed this Thanksgiving.

We asked Jason Tran, a popular New York City-based trainer and instructor at The Fhitting RoomSwerve Fitness, and Equinox, to create a heart-pounding, muscle-building 15-minute workout that you can do anywhere—no mats or weights required—whether you’re camping out in your childhood bedroom or a tiny hotel room.

“This is a full body workout that can be done anywhere, using no equipment,” says Tran, which he demonstrates here, on the sidewalk. (Brrr.) “It’s also very efficient—it’s highly effective in burning calories, increasing your metabolism, and building strength and endurance,” he says.

Scroll down—whether you’re on your iPhone, tablet, or parents’ desktop computer—for the complete 15-minute workout. And, of course, “don’t forget to blast your favorite festive playlist,” he adds. —Molly Gallagher

squat-Jason-Tran-15-minute-workoutThe workout
Perform each of the five exercises for as many reps as possible in one minute. Repeat the set three times.

1. Squats
Standing with your feet shoulder width apart, push your hips back as you bend your knees until your thighs are parallel to the ground and stand back up.

mountain-climber-Jason-Tran-15-minute-workout2. Mountain Climbers
Start in a push-up position with your shoulders lined up directly over your wrists. Keep your elbows locked and your body in a straight line (make sure you don’t put your booty in the air), while you lift your foot off the floor and drive your knee into your chest. Repeat quickly with the opposite leg.

plank-jacks-Jason-Tran-15-minute-workout3. Plank Jacks
Keep your shoulders lined up directly over your elbows in a forearm plank. Make sure your abs are tight and your pelvis is steady while you jump your feet apart and back together like a jumping jack. (Feel free to use a yoga mat under your forearms.)

lateral-lunges-2-Jason-Tran-15-minute-workout4. Lateral Lunges
Start by standing straight up. Push your hips back and step out to one side, while lowering your hips and bending your other knee. As you descend, reach your arms out in front of your chest as you drive through the heel of the planted foot. When your bent leg reaches a 90-degree angle, and your stretched leg is fully extended, stand back up to start and do the same on the other side. Repeat like crazy.burpee-jason-tran-15-minute-workout-25. Burpees
Drop to a squat position with your hands on the ground, jump your feet back to a plank position, lower your chest to the ground (top left), quickly jump your feet back to a squat position (bottom left), then jump straight up as high as possible (right).

(Photos: Sloan Smith of The Fhitting Room)

For more information, visit www.mrjasontran.com

 

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