The 15-Minute De-Stress Workout

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The 15-Minute De-Stress Workout

A quick and easy routine to help you calm down and center, all while toning and strengthening your entire body.

By Nicole Dorsey-Straff

Your De-Stress Routine

What you'll need:

A watch with a second hand
A mat or carpeted surface

Do each exercise series for 5 to 6 minutes; repeat once. For the final 3 to 5 minutes, sit in a comfortable cross-legged position with eyes closed and breathe deeply.

Step 1: Reverse Plank to Lower-Back Stretch

Strengthens chest, back, and arms; stretches arms, lower back, hips and glutes.

Sit with hands on floor next to hips, fingers forward and palms flat, with legs extended and chest arched toward ceiling.
Press into feet, lifting hips as high as you can; hold for 30 seconds.

Lie back and hug knees into chest; rock gently through the hips for 30 seconds.

Step 2: Elbow Plank to Prone Press-Up

Strengthens and stretches shoulders, back, and core.

Begin in plank position, palms and forearms on floor with elbows under shoulders and arms parallel, legs extended behind you, forming a straight line from head to heels.
Hold for 30 seconds, keeping abs tight.

Lower body to floor, then lift abs and chest, arching upper back; hold for 30 seconds.

Step 3: Pli� to Full Seated Bend

Strengthens shoulders, hips, and thighs; stretches shoulders, back, and thighs.

Stand in pli� position, feet shoulder-width apart and turned out.
Lift arms overhead in a wide V position.
Bend knees 90 degrees, keeping knees aligned with toes; pulse up and down 2 inches for 30 seconds.

Sit with legs extended, hip-width apart.
Hinge forward from hips and grasp feet or shins.
Hold for 30 seconds, breathing deeply.

Step 4: Front Lunge to Forward Elbow Fold

Strengthens upper back and thighs; stretches shoulders, lower back, and hamstrings.

Stand with feet hip-width apart and lunge forward with left leg; keep left knee aligned over ankle.
Raise hands overhead, palms facing each other. Hold for 20 seconds. Repeat on other side.

Return to start, feet hip-width apart with knees slightly bent.
Hinge forward from hips; grasp opposite elbows and hang for 20 to 30 seconds.

Step 5: Side Elbow Plank to Overhead Reach

Strengthens and stretches shoulders, arms, core, and obliques.

Lie on left side, hips stacked and elbow on floor under shoulder, right arm extended toward ceiling, right foot staggered in front of left.
Lift hips, balancing on lower arm and edges of feet.
Hold for 20 seconds.

Lower hip to floor and arc right arm overhead, reaching for 20 seconds.
Switch sides; repeat.

Originally published in FITNESS magazine, December 2007.