Jian Pablico’s 15-minute Workout
We’re back for our second installment of our 15-minute workout series, fitness expert and lululemon Mindful Performance Manager Jian Pablico. (Make sure to check out the first one if you missed it.)
These are no-nonsense workouts for when hours at the gym after a long workday just isn’t gonna fly. You can do them at home—no special equipment needed. Jian keeps it simple (warning: simple does not mean easy—Jian kicked our butts when we worked out with him) and designs his workouts to give you the most bang for your buck. Or, the most bang for your… fifteen minutes.
Give ‘em a try and let us know how you did.
This workout is called “keep going” because that’s exactly what you need to do. This is 15 minutes of your day dedicated just for you to go for it. Pro tips: keep the lunges low, the squats on point, and burpees legit (you know what I mean). It will be over before you know it, and you will thank yourself for carving out the time to sweat ugly.
(3 minutes x 5)
• 25 lunges
• 20 squat press outs
• 15 v situps
• 10 burpees
All you need for this one is a weight (we used a backpack) and a stopwatch. The goal is to finish the work in three minutes or less. The faster you finish the work (without cheating), the more rest you have until the next three-minute round.
Continue doing this for 15 minutes for a total five rounds. Need an extra challenge? Make a note of how long it takes you to complete one set and try to beat that time in subsequent rounds. This is a great way to motivate yourself and see your progression. Keep moving, keep going.
HOW TO DO A WALKING LUNGE
1. Begin from a standing position and make sure there is room to move forwards
2. Take a big step with one leg for the lunge
3. Lower your body until the back knee hovers just above the ground (be sure to keep your front knee above your ankle, not in front of it)
4. Bring the back leg forward to original standing position to count as a rep
5. Step the opposite leg for the next lunge
HOW TO DO A WEIGHTED SQUAT PRESS OUT
1. Start in squatting position with your knees out, weight close to the chest, elbows in, heels to the ground, and a straight spine straight (for a full squat, your hips should be parallel to your knees
2. On the way back up, rise until your legs and hips have been fully extended, then press the weight directly overhead (At this point, your arms should be fully extended)
HOW TO DO A V SITUP
1. Begin in a lying position with shoulders, glutes, legs on the ground
2. Using your core, lift your body and legs simultaneously in a V formation (Your weight should be balanced on your glutes)
3. Keep lifting your legs and body until your hands are able to touch your feet (or shins or knees if you’re not quite there yet)
4. With control, brings legs body back down to reset for another repetition
HOW TO DO A BUPREE
1. Begin in a standing position with feet shoulder width apart
2. Lower your body into a squatting position while, at the same time, placing both hands on the floor in front of you (shoulders over the wrist like a push-up)
3. Kick both feet back so that you are in a plank
4. While keeping your body rigid, lower your chest for a push-up
5. Hop back up to position 2
6. Rise up to standing position and take a small hop—clap hands at the top of the jump to signify a rep well-done