15 Minute Strength Exercises Anywhere

Squats

• Feet shoulder-width apart
• Bend your knees and hips while keeping weight on your heels
• Pretend you are sitting back into an invisible chair
• Keep back straight, shoulders together, and knees behind toes
• Extend your legs to stand back up and repeat

Bent-over  Rows

This is the only that requires equipment. You can use a resistance band, dumbbells or "homemade dumbbells" using milk jugs filled with sand or water.

• Feet shoulder-width apart
• Step on the middle of a band with both feet and hold the opposite handles or use dumbbells 
• Hold a half squat with your knees bent, hips back, and torso slightly bent over
• Keep back straight, shoulders together, and knees behind toes
• Bend your elbows to bring your hands to the side of your chest with arms tight against your body
• Extend your arms slowly and repeat

Bicycle Crunches

• Lay flat on your back
• Lift your left leg up and in until you have a 90 degree hip and knee bends
• Lift your shoulder blades off the floor into a crunch with arms bent and hands behind your head and simultaneously turn your right elbow toward your left knee
• Lower and straighten your left leg
• Lift and bend your right leg and turn your left elbow toward your right knee
• Alternate lifting legs and turning opposite elbows in

Supermans

• Lay on your stomach with legs extended and arms stretched above your head
• Lift your legs and arms just above the floor
• While breathing, hold for as long as you can
• Relax and repeat

Push-ups

You do traditional on your toes, knee, or against a wall. Stand closer to the wall to start and gradually move farther away from the wall.

• Hands shoulder-width apart at chest level
• Bend your elbows 90 degrees (or as far as you can) to bring you body toward the floor/ wall 
• Extend arms and repeat