15 Minute Workout

Don't complain that you don't have time to workout. I am going to give you a 15* minute workout that is going to get you sweating and make you work for it! When I don't have time to put in a full workout, this is the route that I go, especially if I am looking to get my heart rate up. So go ahead and pick up some weights that you can use through this whole circuit. You want challenging, but the point in this is to keep the same weight through the whole workout.

To get a great workout in 15* minutes, we are going to stack several movements together. Form is not to be ignored though, so if it takes you longer, that is fine. We want to keep safe, but still get a good burn and workout in.

Grab your dumbbells and start with your hands at your side. I am going to break this down move for move, that way it doesn't get too confusing

• First we will do a burpee/squat thrust movement. Bending over with a straight back, keep your core engaged. Keep reaching until dumbbells touch the floor, it is ok if you bend your knees here to accomplish this movement. Kick your feet back and hold a straight plank position


• Now we are going to preform a push up as far down as you can go. Keep your body straight, and your core engaged. Remember, form is everything. If you need to do the pushup from your knees, that is ok. But you want to build up to doing a pushup from standard plank position.


• When you come up from your pushup, we are going to do the renegade row. This movement is preformed by taking one arm at a time and pulling it towards your back like you are rowing and returning to starting position. You will do a single row with each arm.


• Now back into a pushup.


• After the second pushup is completed, come back into standard plank and bring your feet back to your hands and we are going to stand up. Make sure to keep your back straight as this movement is going to be along the lines of a deadlift.


• When you reach the top of the movement of the deadlift, you want to supinate your hand position (Point palm of hands facing out in front of you) and we are now going to complete a single bicep curl with both arms at the same time. No alternating here. Hold this curl at the top of the movement.


• From here, we are going to rotate our arms out to our sides, if done correctly, you should look like a goal post. Now we press the weights over out heads, and return back down to that starting position.


• At this point bring both arms back in front of you at the position after the dumbbell curl, and complete the eccentric motion of the curl, bring your arms back down to your side.

Now repeat the above 10 - 12 times and that is one set. You will do a total of 3 sets of this workout. Allow about 1 - 2 minutes of rest between sets and stay hydrated. Go at your own pace, but keep that heart rate up. This should get more difficult with each rep and each set.

Full Body Circuit

This circuit will get your heart rate up, and have you sweating before you know it. As always, when starting a workout you should consult your physician first.

• Warm-up; This can be anything to warmup those muscles and stretch, try jogging in place for a minute or jumping jacks.


• Weighted Squat with overhead press - Use dumbbells that you are comfortable with, no need to go heavy - 20 count


• Burpee w/renegade row - use light weights, preform your burpee with your weights in hand. Hold plank position and one arm at a time, pull like you are rowing, focus on those lats - 15 count, each arm


• Chopper Lunge - using a light weight or no weight, you will go into a traditional lunge at the same time as making a chopping motion to the side of the front leg. Do each side 15 times. (Be very careful)


• Overhead Triceps Extension - Using a dumbbell you are comfortable with, hold tightly over head by one end, slowly bring dumbbell behind your head squeezing your elbows in toward each other and back up. - 20 count


• Russian Twist - Sit on your rear, legs in front slightly bent, heels on ground. Remain looking forward and twist your torso from side to side for 20 count on each side. For added difficulty you can raise your feet from the floor.

After you complete this round, repeat 2 more times. Listen to your body and use caution when doing these exercises. If you are unsure of the move you can look it up online or email me. Enjoy.