15 Minutes

15 Minutes

This collection of videos that are 15 minutes or less in duration. In this collection, you will find videos that are comprised of many fitness related topics of interest as well as common questions that many people may have while you move through various exercises

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15 Minutes
  • Video 510 | Hip and Knee Flexion Boost (15 mins) with Lauren Eirk

    If you need a quick boost, this 15-minute bodyweight workout will help you to strengthen the hip and knee flexor muscles using the resistance coming from bodyweight and a sponge ball. Weakness in these areas can cause low back and hip tightness, and knee instability. These muscles deal with pron...

  • Video 508 | Hip and Knee Extension Boost (15 mins) with Lauren Eirk

    If you need a quick boost, this 15-minute bodyweight workout will help you to strengthen the hip and knee extensor muscles using the resistance coming from bodyweight, a thigh band, and a sponge ball. Weakness in these areas can cause low back tightness and knee instability, as these muscles figh...

  • Video 505 | Pelvic Floor Incontinence Rx (15 mins) with Lauren Eirk

    Stress urinary incontinence is the involuntary leakage of urine that occurs with increases in intra abdominal pressure (e.g., with exertion, effort, sneezing, or coughing) due to urethral sphincter and/or pelvic floor muscle weakness. This can affect anyone at any age, particularly those who part...

  • Video 498 | Isometric Knee Flexion Boost (15 minutes) with Lauren Eirk

    If you need a quick boost, this 15-minute bodyweight workout will help you to strengthen knee flexor muscles using the resistance coming from bodyweight and a sponge ball. Weakness in these areas can cause loss of balance and knee pain, making it more difficult to walk efficiently, operate the fo...

  • Video 494 | Isometric Hip Boost: Adduction (15 minutes) with Lauren Eirk

    If you need a quick boost, this 15-minute bodyweight workout will help you to strengthen the inner hip muscles using the resistance coming from bodyweight, a sponge ball, and a thigh band to create the isometric exercises. Weakness in these areas can cause pelvic instability, making you more susc...

  • Video 492 | Isometric Hip Boost: Abduction (15 minutes) with Lauren Eirk

    If you need a quick boost, this 15-minute bodyweight workout will help you to strengthen the outer hip muscles using the resistance coming from bodyweight, a sponge ball, and a Yoga block to create the isometric exercises. Weakness in these areas can cause tightness in the trunk and spine, making...

  • Video 490 | Isometric Core Mobility Boost (15 minutes) with Lauren Eirk

    If you need a quick boost, this 15-minute bodyweight workout will help you strengthen core muscles. Enjoy improved mobility with improved spinal and hip stability using a series of rotation, flexion, and extension isometric exercises. You will not need any equipment for this workout. Think of...

  • Video 487 | Express Chair Yoga for Hips (15 minutes) with Lauren Eirk

    Many individuals suffer from chronic hip tightness and immobility, making it very difficult to get to the floor. This may be due to injury, sedentary lifestyle, or muscle weakness to name a few reasons. Chairs can be wonderful tools to help make exercise more comfortable.

    In this Express Hatha...

  • Video 483 | Seated Core (15 minutes) with Lauren Eirk

    Sometimes we have to sit for longer than we would like, in meetings, during traveling, or in periods of rehabilitation. Not only that, some have a difficult time getting down onto the floor to train the core.

    In this express workout, you will only need your bodyweight and a chair to get thro...

  • Video 481 | Isometric Boost Shoulder Internal Rotation (15 min) with Lauren EIrk

    If you need a quick boost, this 15-minute bodyweight workout will help strengthen muscles that internally rotate the shoulder to keep the rotator cuff healthier and help with upward rotation using a Theraband and mini ball.

    The isometrics in this routine will help you move the arm out to the si...

  • Video 479 | 15 Minute Abs (15 minutes) with Lauren Eirk

    When you put in the effort, equipment is often not necessary! In this bodyweight workout, we are highlighting the abdominal region with a variety of "crunching" positions and lever length changes. A variety of plank positions will also be peppered in throughout for some static holds and positio...

  • Video 473 | Thigh Band Express (15 minutes) with Lauren Eirk

    This express workout includes a standing warm-up followed by thigh band exercises designed to strengthen the thighs, glutes, and hips while activating the surrounding muscles of the trunk and spine. The exercises will train the gluteus maximus, minimus, and medius muscle groups as well as many h...

  • Video 471 | Isometric Hip Boost: Rotation (15 minutes) with Lauren Eirk

    This isometric routine is designed to target rotation of the hips

    If you need a quick boost, this 15-minute bodyweight routine will help you strengthen muscles that cross the hip to perform internal and external rotation, such as the gluteals, piriformis, superior and inferior gemelli, obturato...

  • Video 459 | Breath Centered Meditation (15 mins) with Lauren Eirk

    Scientists say that mindfulness practices such as focusing your attention on your own breathing affects "noradrenaline". This is a natural chemical in the brain often referred to as one of the “stress hormones” because when we produce too much, it increases our heart rate and blood pressure, whi...

  • Video 457 | Mindfulness Meditation for Anxiety (15 mins.) with Lauren Eirk

    All humans deal with some form of stress. It can be the very thing that makes us stronger. However too much stress that is un
    unchecked and chronic can be detrimental to our wellbeing. In a modern world that is moving faster and faster, it is important that we take time to slow down and reset. ...

  • Video 451 | Pilates Ball EXP (15 minutes) with Lauren Eirk

    This express Pilates workout using the stability ball workout will add a lot of variety and fun to your Pilates mat exercises.

    We begin in a seated position, warming up with some spinal mobility exercises. The ball will get you off the floor to make the hips and low back feel more comfortable. ...

  • Video 449 | Yoga Ball EXP (15 Minutes) with Lauren Eirk

    This dynamic Yoga Express workout uses the stability ball to keep muscles become more responsive to environmental stimulus. The dynamic nature of the ball challenges the core in every pose with increased range of motion and support for the joints.

    This practice will improve core stability as ...

  • Video 447 | Dumbbell Chest Express (15 minutes) with Lauren Eirk

    This 15 minute express workout focuses on the muscles that make up the chest / pectoral region and the shoulders. I will be using a step as a weight bench, but the workout can be done from the ground. We will be working through the following exercises:

    dumbbell chest press
    push-ups
    dumbbell ch...

  • Video 445 | Neck and Shoulder Mobility (15 minutes) with Lauren Eirk

    Neck and shoulder pain is very common for many individuals, especially when we are under stress. To relieve tension, stretching, massage, and traction techniques are often prescribed. However, any modality that we use to increase range of motion can also potentially weaken muscles if the stretc...

  • Video 443 | Bodyweight Glutes (15 Minutes) with Lauren Eirk

    This Express workout packs in 15 minutes of the best gluteal exercises using bodyweight only for resistance. Many exercises that are thought to target this area, but it takes strategic control and focus to make bring the glutes to center stage.

    Several floor and standing exercises will be tau...

  • Video 441 | Dumbbell Abs Circuit (15 Minutes) with Lauren Eirk

    This workout will add some variety and challenge to several abdominal exercises with a dumbbell for added resistance. Using a circuit format, experience a challenging core routine with the addition of a free weight to experience crunches in a whole new way! Exercises will vary from standing to fl...

  • Video 438 | Mobility: Supination (15 minutes) with Lauren Eirk

    Every joint can pronate and supinate, as muscles are constantly resisting and collapsing under gravity to give us the power to move. When we cannot pronate efficiently, we cannot absorb enough elastic energy to propel our body to move forward.

    In this video, jump start muscles in the lower le...

  • Video 437 | Mobility: Pronation (15 minutes) with Lauren Eirk

    Every joint can pronate and supinate, as muscles are constantly resisting and collapsing under gravity to give us the power to move. When we cannot pronate efficiently, we cannot absorb enough elastic energy to propel our body to move forward.

    In this video, jump start muscles in the lower le...

  • Video 426 | Isometric Ankle Boost (15 Minutes) with Lauren Eirk

    If you need a quick boost, this 15-minute bodyweight workout will help strengthen muscles that move and stabilize the ankle joint (talorcrural) in dorsiflexion and plantar flexion. No euipment is needed for this workout except for a chair in a few of the standing exercises.

    Weakness in these...