15-minute Fitness

 

Snowed in and can’t make it to the gym? Well that’s no excuse to sit on the couch all day…There is still plenty to do within the confines of your own home! Here’s a great bodyweight workout that will kick your butt quick and leave you amped up for the rest of the day.

Warm-up: Perform the following sequence twice before moving on to the Pre-workout Prep

March in Place                                          x20 ea

Jumping Jacks                                           x20

Lateral Mini-Jumps with Arm Circles        x20

Scissors with Arm Swings                          x20 ea

Glute-Bridge March                                   x10 ea

Pre-workout Prep

Supine Knee Hug                             x5 ea

Supine Knee Cradle                         x5 ea

½ Kneeling 3-way Hip Stretch         x5/5/5 ea

Reaching Single Leg RDL                x5 ea

Standing Hip Abduction                  x5 ea

Squat to Stand – Level 2                 x5

Bodyweight Challenge Circuit: Complete the following circuit as fast as possible then record time. Rest 90 seconds then repeat for 1-4 total rounds.

1) Y-Squat (or BW Squat)                       x12

2) High Prone ½ Snow Angel                  x6 ea

3) Quickfeet – In and Outs                     x12

4) Crab Alt Diagonal Reach                    x6 ea

5) Reverse Lunge with Kick                    x6 ea

6) T-Push-up                                           x12

7) Scissors                                              x12 ea

8 ) Bent-leg Hip-lift with Leg Raise        x6 ea

9) Front Elbow Plank with Knee Drive    x6 ea

So there it is. Be sure to check out the video to see this bodyweight blast in action. Give this at-home workout a shot and let’s see who can come up with the fastest time to finish.

Good Luck!