15 min routine for my wife?

McCloud33

So after a little more than a year and a half of my transformation from fat to fit, my wife is wanting to do something as well. Her conditions are that she doesn't want to work out for more than 15 minutes a day and wants to do it in our house. I figure that's 15 minutes more than she was doing, so I'm all for it.

A little of her background...5' 2", 115-120, "skinny-fat". She's never really been an athlete or into any kind of physical exercise. She tried the C25K program a few years ago, but she hurt her Achilles and so now she thinks she'll never run. I had her do about 2 months of SL5x5 when I was doing it last summer and she progressed on it, but I don't think she really enjoyed it, so when I stopped reminding her it was time to work out, she stopped. She's ready to start on her own now b/c she's a big reader, and her back is starting to hurt from just being hunched over reading books most of the day.

So here's the question...what kind of routine can I have her do that's only 15 minutes. I think she prefers weights to bodyweight stuff, but we don't have a ton of dumbells (5lb, 10lb, 20lb), then I have a 45lb Olympic bar with 255lbs of weights, and I have some resistance bands. I was thinking about having her do like one compound lift a day (deadlift, goblet squat, floor press) and then do some core work since she says it's her back that's starting to hurt.

thankyou4thevenom

Nerd fitness body weight exercises for beginners takes me about 15 mins.

oh_happy_day

12 minute athlete - website and app has heaps of quick workouts. Some use equipment, some are body weight. It's my go-to when I'm short on time but want to get something in.

twinjamom6

It's a little longer than 15 minutes, about 30 but I recommend 30 day shred or ripped in 30. I just completed the shred and I just started RI 30. I was pretty happy with the results of the shred.

TnTWalter

you might look into getting her a kettlebell. great full body workouts. sounds like she just needs to tone up? so i would think weight training of some sort would be better than cardio for her.

McCloud33

TnTWalter wrote: »

you might look into getting her a kettlebell. great full body workouts. sounds like she just needs to tone up? so i would think weight training of some sort would be better than cardio for her.

That's why I was thinking weights and full body compound movements.

jchite84

http://darebee.com/

Formerly NeilaRey.com. The workouts are quick and use a good sensible progression.

JoRocka

My suggestion is tell her to do her own research. She's not going to be really vested into something you just hand her.

Also LOL 15 mintues a day- I hope she comes along quickly- because with that mentality- it's going to be a rough road. But you are absolutely right- 15 is way better than nothing!!!

jemhh

Maybe the Strong Curves beginner plan. The first 4 exercises each day are supersetted, which saves some time. After that there's one exercise that requires 3 sets and 3 exercises that are each one set or something like a plank that is held for a limited amount of time. Realistically, even with shorter rests it will take about 25 minutes but that's the best I can think of as far as a full body program. Here's the link to the pdfs from Bret Contreras. The final versions of the programs, in his book, are slightly different but following this version works too.

JoRocka

I had a thought- although it's probably not a very good one.

I recently switched to a 2 x a week program- 45-60 minutes a pop. So perhaps in stead of a measley 15 min/per day what about 45 minutes 2 x a week. You're more likely to stick with something that's scheduled like that and less likely to blow off a daily "it's only 15 minutes" work out that you'd be doing daily. And the difference time wise is only a few minutes (105 for 15 minutes a day vs 90 for 45 minutes 2x a week)

TnTWalter

bodybuilding.com has great workout routines you can look through. all levels.

morgan_mfit

Youtube offers what I would think are the best free beginner workouts for people starting out (blogilates, BeFIT, BikiniModelFitness, POPSUGAR Fitness are all great for under 25 min workouts). There are also many apps that you can download that have workout programs, nike training club was my favorite when I started. Currently I am doing BBG (Bikini Body Guide) by Kayla Itsines and it's awesome. I purchased this from her website (it's a PDF guide) and the workouts are around 30 minutes each day- but the best part of this is there's a HUGE community of women on instagram all doing this guide and if you connect with them it's great motivation. Look up the hashtags #bbg #kaylaitsines on instagram to see what I'm talking about!

McCloud33

Thanks everyone! I'll have to look into some of these when I have some more time. @JoRocka I doubt she'll go for a longer program at this point. She homeschools our 5 kids, is going back to college starting this month, and work has me gone during the week as well, so 45-60 min I think is going to feel to daunting a task with everything else. That and she really doesn't like to sweat, so...yeah, there's that. LOL

VeryKatie

How about Body By You: You Are Your Own Gym? It's calisthenics and the only equipment you need other than what you'd already have around your home is a chin-up bar, a belt and maybe a glove. And I suppose the book! Which can be bought on Amazon for around $15.

The workouts are designed to be less than 30 minutes, though she could maybe just do 1/2 the number of sets to reduce time. It was decently hard while I was doing it, it would help build muscle/strength. If she likes it, she may become more willing to do the full workouts. OR she could do the full workouts - since the program is designed for about 30 minutes only 3 times a week. So that's pretty equivalent to daily for 15 minutes.

mbaker566

I might recommend yoga
it can be super easy or very body weight intensive. start with a simple sun salutation and she can work up from there
2 versions
also there are dvds with shiva rae that have matrixes. so she can determine how long she wants to do it. 15 min or 2 hrs.

part of it, might that she feels pressured seeing your transformation and giving her something to call her own might relieve the pressure and help her feel more comfortable.

also, there is a really supportive community here for c25k. she might feel more comfortable with that. I used to have horrible Achilles issues. but stretching and doing the plan as it was made to be done has made it so I only have mild irritation for a while and I've made it to w11d2.

I think most important is she needs to enjoy it-whatever it is .

JoRocka

McCloud33 wrote: »

Thanks everyone! I'll have to look into some of these when I have some more time. @JoRocka I doubt she'll go for a longer program at this point. She homeschools our 5 kids, is going back to college starting this month, and work has me gone during the week as well, so 45-60 min I think is going to feel to daunting a task with everything else. That and she really doesn't like to sweat, so...yeah, there's that. LOL

heh- good luck with that my friend.

My BF/Fiance person doesn't really work out much at this point either. It's infuriating on one hand- but well- he's totally awesome- so I can't really complain to much. But oh well- not everyone cares about the same things thankfully. mighty boring otherwise!!!

giantrobot_powerlifting

McCloud33 wrote: »

She homeschools our 5 kids...

Well, just wait until you really start your family.... Wow. I have one preschooler I can hardly keep with.

Is there anyway she can incorporate some fitness while at home with your children? Do like a bodyweight/monkey-bar routine with them at that park if she can.

Something like this perhaps?

https://www.youtube.com/watch?v=CgbWbQIDQPU

quilt938

Leslie Sansone's in home walking programs are about 15-18 min for the 1 mile walks and she has a booster dvd with 10 min walks. jessica smith also has a dvd with 4 15 minute 'walks'

kwtilbury

I've got a great little two minute routine for my wife

stealthq

If her back hurts, I'd try to convince her to do Pendlay rows and some variation of deadlifts. I used to have some minor back pain from working on a computer all day and those really helped. I don't slouch anymore, so I don't have pain.

astrampe

I recommend you let her decide for herself what she wants to do with HER body.....Are you her personal trainer, her dad, or her husband? If she can home school your children, she can most likely read, research and decide for herself.....

McCloud33

kwtilbury wrote: »

I've got a great little two minute routine for my wife

@kwtilbury I feel sorry for your wife if all you've got is a 2 min routine LOL

McCloud33

astrampe wrote: »

I recommend you let her decide for herself what she wants to do with HER body.....Are you her personal trainer, her dad, or her husband? If she can home school your children, she can most likely read, research and decide for herself.....

I am more than happy to, but if she comes to me and asks for my help advice (which she has), I'm also going to give it and not just be like "sorry, you're on your own hun"