15-Minute Workout 9

Sky Van Horn, owner & lead coach of Element 6 Sports Medicine Acupuncture and Fitness Studio, shows us phase two of his winter workout series.

Not all movement protocols need to take a long time or require equipment. Our intention is to give you a deeper look into how to keep your health and fitness moving forward even in difficult times.

Our programming is specific and effective and will only take you 15 min to complete. This is the second installment of your 15-minute workout to complete during your week consists of five sections of specific movements and rep schemes for you to complete. Do your best and watch how your body will start to change.

This month our specific focus is lower body stability with whole body conditioning.

Advanced Training Tip:

Combine December and February’s workout in as many combinations as your mind and the programming will allow to have a 15-minute workout for every day of the week.

Most importantly though is to have fun, focus on your breath and your form (never sacrifice this, ever!!), take breaks as often as you need to, stay hydrated, and as you get stronger, you can always pick up the pace and take fewer breaks.

Get Ready GO!

PHASE 2

Air/Body Weight Squat with a Low Squat Hold

*Note that your feet are hip width to just slightly wider than hip width apart. Toes at a slight 7-degree turn-out.

5 Air Squats

10 sec low squat hold

10 Air Squats

10 sec low squat hold

15 Air Squats

10 sec low squat hold

10 Air squats

10 sec low squat hold

5 Air Squats

Rest 30 Seconds

Sit-up with Straight Legs with a 45* 
Degree Hold

*Legs don’t move, keep your toes pointed forward and legs engaged. Skin to muscle, muscle to bone; Hug in.

1 Sit-up

10 sec 45* hold

5 Sit-ups

10 sec 45* hold

10 Sit-ups

10 sec 45* hold

5 Sit-ups

10 sec 45* hold

1 Sit-up

10 sec 45* hold

Jump Squats with a 
Low Squat Hold

*Don’t worry about how high just be in control of your jump

5 Squat Jumps

10 sec low squat hold

10 Squat Jumps

10 sec low squat hold

15 Squat Jumps

10 sec low squat hold

10 Squat Jumps

10 sec low squat hold

5 Squat Jumps

Rest 30 Seconds

Glute Bridge with a 
Bridge Hold

*Engage your glutes at the top, belly engaged.

5 Glute Bridges

10 sec bridge hold

10 Glute Bridges

10 sec bridge hold

15 Glute Bridges

10 sec bridge hold

10 Glute Bridges

10 sec bridge hold

5 Glute Bridges

Rest 30 Seconds