blog

The 15 Minute Workout

Yesterday we shared with you some easy to follow tips on detoxing that can have a dramatic effect on your energy levels, improve your immune system and even help you lose weight, to name a few.

So today we’d like to share with you a quick 15 minute workout that will not only get you sweating and your heart pumping but it will also provide the same benefits as the previously mentioned detox.

This is an easy to follow workout and is a great combination of strength and interval training so it’s like a two for one! Not only will you get the cardiovascular benefits but you’ll also get the fat burning benefits by following this routine. The exercises can change so be creative. But remember, for the best results, the exercises need to involve big muscle groups with compound movements.

The 15 Minute Workout

Warm-up – 5 minutes

Perform each exercise in order then repeat again (Total of two times through)
1) Supine Straight Leg Raise – 15x each leg
2) Glute Bridges – 15x
3) Side Lying Leg Raise – 15x each leg
4) Bird Dogs – 15x each arm/leg
5) Hi-Plank (push up position) Knee Drives – 15x each knee
6) Arms Over Head Squats – 15x

The Workout: 10 reps on the minute every minute for 10 minutes (10 Sets)

The Exercise: Squat to Press 1107-squat-overhead-press

Equipment: A timer and either two dumbbells or Kettlebells or a barbell. (Pick a weight that you can overhead press with perfect strict form for 18 reps.)

How to perform: Start with your implement of choice resting on your shoulders. Start your timer and perform a squat and as you ascend from the bottom of the squat to the top press the weight overhead. That’s one! Repeat 9 more times. This should take about 15 – 18 seconds.

When your timer hits the top of the minute go again for 10 more reps. Follow this sequence eight more times for a total of 10 sets.

So it should look like this:

Set #1 – 0:00-0:18 seconds = 10 reps

Rest until the timer gets to the 1 minute mark then go again

Set #2 – 1:00 – 1:18 seconds = 10 reps

Rest until the timer gets to the 2 minute mark then go again

Perform Ten Sets in Total

temp-post-image

CONTACT US!

Train at Motivate Fitness