15 minute Home workout - Abs and upper chest.

Here's a 15-minute home workout plan that focuses on both abs and chest. Make sure to warm up before starting and cool down after completing the routine. Perform each exercise with proper form and control.

Warm-up (2 minutes):

• Jumping jacks: 1 minute

• High knees: 1 minute

Workout (10 minutes): Perform each exercise for 45 seconds, followed by a 15-second rest. Repeat the circuit twice.

1. Push-ups:

   • Focus on keeping your body in a straight line.

   • Modify to on-knees, if needed.

2. Plank:

   • Maintain a straight line push-up like position from head to heels with your forearms planted on the ground.

   • Engage your core muscles throughout.

3. Russian Twists:

   • Sit on the floor, lean back slightly, and lift your legs if possible.

   • Rotate your torso side to side.

4. Mountain Climbers:

   • Keep your body in a plank position and bring your knees towards your chest alternately.

5. Bicycle Crunches:

   • Lie on your back, lift your legs, and bring opposite elbow to knee in a cycling motion.

6. Wide-grip Push-ups:

   • Place your hands wider than shoulder-width apart to target your chest more.

7. Leg Raises:

   • Lie on your back and lift your legs towards the ceiling, then lower them back down without letting them touch the floor.

8. Chest Dips (using a sturdy chair or step):

   • Place your hands on the chair, facing forward, and dip down, then push back up.

Cool-down (3 minutes): Hold each stretch for 30 seconds.

1. Child's Pose:

   • Sit back on your heels, stretch your arms forward, and relax your forehead to the floor.

2. Chest Opener:

   • Stand or sit tall, clasp your hands behind your back, and lift your chest while opening your shoulders.

3. Cat-Cow Stretch:

   • On your hands and knees, arch your back up (cat) and then drop it down (cow).

4. Seated Forward Bend:

   • Sit with your legs stretched out in front, reach towards your toes, and hold.

Remember to stay hydrated, listen to your body, and modify exercises as needed. If you're new to exercising or have any health concerns, it's always a good idea to consult with a healthcare professional before starting a new workout routine.