15-20 Minute Workout for Busy Professionals

1. Dead Hang

• Duration: 1 minute
• Instructions: Find a pull-up bar or a sturdy overhead structure. Grab the bar with an overhand grip, arms slightly wider than shoulder-width apart. Let your body hang freely with your feet off the ground. Engage your core and keep your shoulders down. Hold for 1 minute.

2. Weighted Dips

• Sets: 3
• Reps: 8-12
• Instructions: Use a dip bar or a sturdy surface that allows you to lower and lift your body. If possible, add weight using a weight belt or a dumbbell held between your feet. Lower yourself until your upper arms are parallel to the floor, then push yourself back up to the starting position.

3. Isolation Movement: Dumbbell Curl or Shoulder Press

• Option 1: Dumbbell Curl
• Sets: 3
• Reps: 12-15
• Instructions: Stand with a dumbbell in each hand, arms fully extended, palms facing forward. Curl the dumbbells towards your shoulders while keeping your elbows close to your body. Lower back to the starting position slowly.
• Option 2: Shoulder Press
• Sets: 3
• Reps: 10-12
• Instructions: Sit or stand with a dumbbell in each hand at shoulder height, palms facing forward. Press the dumbbells upward until your arms are fully extended. Lower back to shoulder height slowly.

Notes:

• Warm-Up: If you have a few extra minutes, start with a brief warm-up such as jumping jacks or a light jog for 3-5 minutes.
• Cool Down: End with a short stretch focusing on the muscles worked.