I don’t know about you, but I don’t always have an hour (or more) to spend at the gym working out. Life is busy and we’re often being pulled in 1,000 different directions. One of the best practices I’ve adopted into my everyday life is to work smarter, not harder. This means streamlining my processes at work, home and the gym. This 15 minute total body workout will not only target all of the major groups of your body, but it will also kick you butt in a short amount of time.
15 Minute Total Body Workout
To complete this workout you’ll complete 3 sets of each exercise in the first group, decreasing your reps by 3 each set. After you complete 3 sets of the first 3 exercises, move on to the second group of exercises. Get as far down in the rep count as you can in 15 minutes. If you complete all sets, start over from the beginning and complete all exercises as a monster set at 12 reps each.
Grab a set of dumbbells and stand with a straight torso with the dumbbells by your side at arms length with the palms facing you. While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Pause for a second at the top and then lower the dumbbells back down slowly to the starting position as you inhale.
Bent Over Tricep Kickback
Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor with your head up. Keep you upper arms close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. Keep your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm. After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
Start with your feet just wider than shoulder width apart with your toes slightly pointed out. Squat down keeping your chest up and shoulders back. Explode up pushing through your feet into a jumping motion as high as you can. As you land, gently bend your knees and sink back down into the squat position and repeat the motion until the desired number or reps are completed.
TRX High Row
Grab the handles of the TRX strap with your palms facing down. Bend the elbows to 90 degrees (elbows at shoulder height) and bring the fists in front of the shoulders. Maintaining a plank position (a straight line from the heels to the top of the head and arms at 90 degrees to the sides at shoulder height), inch the feet forward until you feel the back and core start to engage. Choose a foot position that will provide adequate stability challenge for this exercise (wider is less challenging; narrower is more challenging). Extend both elbows while keeping shoulders engaged and eyes looking at TRX anchor point. Bend both elbows to 90 degrees (out to the side at shoulder height) to return to starting position.
Begin in plank position, with your shoulders over your wrists, your body in one straight line, and your feet together. Like the motion of a jumping jack, jump your legs wide and then back together. Jump as quickly as you want, but keep your pelvis steady and don’t let your booty rise toward the ceiling.
Straight Leg Toe Touch
Lay supine (flat on your back) in a relaxed position with your arms and legs straight. Raise your legs straight until they are perpendicular with the floor. Exhale as you reach straight up towards your toes. After your abs are fully contracted and your upper back is off the floor, slowly lower yourself back to the starting position while keeping your legs up in the air.