Want to keep fit and be supple and agile but pressed for time? Then, this workout consisting from 5 exercises is devised for you! Even though it is not very strenuous, it will help work your whole body in only 15 minutes. 

Lunges

With your feet hip-width apart, take a large step forward with your left foot. Plant the foot, then slowly bend the left knee to a 90-degree angle with your back knee lightly touching the ground. Push up with your front leg to return to the starting position, then repeat on the other side. Because exercising your leg muscles helps increase blood flow to the heart and forces it to work harder, lunges are a good part of a cardiovascular routine (and they can help prevent varicose veins!). 

Daily dose: 10 to 20 reps, alternating sides.

Cow and Cat

This yoga move helps ease lower back pain. Get down on your hands and knees, and arch your back into a U shape (the swayback of a cow); then do the reverse, rounding it to form a hump (the "cat"). 

Daily dose: One or two sets of 10.

The Plank

An alternative to sit-ups, this exercise strengthens the muscles that support your spine while giving you rock-hard abs. Lie on your stomach with your elbows on the floor in front of you, then slowly rise up onto your toes and straighten your body like a plank. Hold for 10 to 20 counts, then lower yourself back down. 

Daily dose: One or two sets of 10.

Crosses

Stand up and reach your arms straight out to the side. Bend your hands back at the wrists while simultaneously moving your arms behind you as far as they'll go. Hold for five counts, then bring your arms back in line with your torso. You may feel tension in your shoulders, forearms, and wrists, indicating you're stretching muscles needed for tasks as diverse as driving, typing, and hoisting heavy loads. 

Daily dose: One or two sets of 10.

Bent-over Rows

Hold a two- to five-pound weight in one hand (a large can of soup will work), letting it rest near your thigh, then place the other hand on the seat of a chair in front of you and lean forward, knees slightly bent. Bend your elbow and lift the weight up toward your armpit, then lower it back down. This strengthens arm, shoulder, and midback muscles and helps combat osteoporosis-related bone-density loss by stimulating vertebral bone cell growth. 

Daily dose: One or two sets of 10 on each side.

 
For more information you're welcome to visit this site:
http://www.oprah.com/health/5-Exercises-to-Work-Your-Whole-Body-in-Only-15-Minutes/5

First and Really Hectic Working Day

Has anyone told me that this day would come so soon, I would never believe him and just giggle at this joke. However, that was nothing but the truth and stepping across the threshold I had mixed feelings – at one point I waited for this time with an eager anticipation, but imagining an interminable stream of emails, paper jams and the possibility of something getting out of hand I was simply ready to bury my head in the sand.

Anyway, I pulled myself together and whispered to myself: ‘Whatever happens, don’t panic. There’s no one to delegate your responsibilities, even if something goes wrong - I had to put it right and to accomplish my goal – to make a good first impression…’Then, suddenly, someone interrupted my train of thought and with a beaming smile invited me to enter and to start working. Full of enthusiasm after such a warm welcome, I asked what I have to do and to my great astonishment I heard that a mountain of work is waiting for me and I had a rigorous time limit - only a few hours. In other words, I was inundated and promptly prioritized my tasks. After nearly an hour and a half I was stressed out by all that pressure and the things like “I will fail to do all this all...” popped in my mind. To make matters worse, my new colleagues were fussing around me with a great zest poking their noses into what was surely not their business! Those hours went for me like days and if not my boss who came to tell me that “a test on my perseverance and ability to tackle the problem” was passed successfully and I got the job!

That memorable day I was on the cloud nine and I was taught not to blow out problems out of all proportion – the dust always settles in the end.