15 minute home workout with super smoothie recipes

15 minute home workout with super smoothie recipes

Hi friends

By now, many of us are entering into our third week in "isolation" due to the continuing health crisis. Hopefully, most of you are managing to get a walk in the sunshine every day. We love a good walk here at MOD, but are also self-confessed gym junkies and have been turning to home workouts to help keep us in shape AND get those much-needed endorphins! 

Today, we are sharing our super easy, 15 minute home work out. It's so simple, anyone can do it and it requires no props! (Disclaimer: Just be sure to check with your GP before trying any new exercises or if you have any health concerns.)

To give you the energy you need BEFORE - or the recovery support you need AFTER your workout, we have also created two delicious smoothie recipes for you to try. As supermarket trips and produce can be hard to come by, we have tried to include as few ingredients as possible - but ones that pack a serious nutrient punch.

Ready? Here we go!

15 Minute, Prop-Free Workout

Directions: Complete as many rounds as you can within 15 minutes

Exercise 1: High knees running in place: Pretty much as it sounds, start in a standing position with your feet hip-width distance apart. Begin to run in place, bringing your knees up toward your chest as high as possible while pumping your arms. Keep your chest lifted throughout the movement and land on the ball of your foot.

Complete 20 reps.

Exercise 2: Surfer: Start by lying on the ground on your belly with your hands under your shoulders. Push off the ground to pop up. Land in a wide stance with your body and toes facing left like you’re on a surfboard. Bend your knees and lower your hips toward a squat. Drop down to your belly and pop-up again, this time facing the other side.

Complete 20 reps, left and right.

Exercise 3: Plank. Plant hands directly under shoulders (slightly wider than shoulder-width) like you’re about to do a push-up. Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too — be careful not to lock or hyperextend your knees. Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back.

Hold for 20 seconds.

Exercise 4: Star jumps. Start in a quarter squat position with your back flat, feet together, and palms touching the sides of your lower legs. Jump up, raising your arms and legs out to your sides (your body should form an “X” in mid-air). Land softly with your feet together and immediately lower yourself back into the starting position.

Complete 20 reps.

Exercise 5: Squats. Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers. Sit back and down like you're sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels. Keep your body tight, and push through your heels to bring yourself back to the starting position.

Complete 20 reps. 

Complete as many rounds as you can of these 5 exercises within 15 minutes.


Pre-workout Smoothie

Ingredients: half a cup blueberries, one banana, one cup of milk (dairy or plant), one tablespoon of rolled oats, a handful of baby spinach.

Method: Place all the ingredients in your blender (we love the MOD Blend Pro of course) and blitz!

What's so great about it? Pre-work out, we want lots of energy. This smoothie packs a total energy punch! Packed full of antioxidants (from the spinach and berries), phytonutrients, calcium and potassium (which is an electrolyte, super important when exercising) and super filling, it's just about as perfect preface to a workout as you could find!

Recovery Smoothie

Ingredients: One cup of chopped pineapple, 1/4 of an avocado, a pinch of turmeric, one banana, two tablespoons of protein powder, one cup of plant milk or coconut water.

What's so great about it? Not only is this smoothie anti-inflammatory (thanks to turmeric), it contains important enzymes like bromelain found in pineapple (helpful for supporting sports injuries, arthritis, heart health and more), muscle-building protein, healthy fats from the avocado, energy, and potassium. Perfect for recovery and for setting you up for an awesome day.


So there you have it, an easy to do, prop-free workout and some amazing new smoothie recipes to try. Let us know how you go!

Until next time.

Team MOD x

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