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Warm-Up Exercise
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Recommended:

Sets:
1
Reps:
1 minute
  1. AStand with feet hip width, elbows bent, hands in fists in front of shoulders.
  2. BPush hips back and bend knees to lower into a squat as arms reach overhead, spreading fingers wide with palms facing in. Press through heels to return to standing. Begin with a smaller range of motion, and as body becomes warmer, lower deeper into squat and reach arms further back behind head.
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The Insanely Effective 15-Minute Workout
Warm-Up Exercise A
Warm-Up Exercise B

Recommended:

Sets:
1
Reps:
1 minute
  1. AStand with feet hip width, elbows bent, hands in fists in front of shoulders.
  2. BPush hips back and bend knees to lower into a squat as arms reach overhead, spreading fingers wide with palms facing in. Press through heels to return to standing. Begin with a smaller range of motion, and as body becomes warmer, lower deeper into squat and reach arms further back behind head.
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Dumbbell Squat
Dumbbell Squat A

Recommended:

Sets:
2
Reps:
AMRAP for 1 minute
  1. A Stand with feet hip width, holding dumbbells by sides. Push hips back and bend knees to lower into a squat, reaching weights on either side of shins. Press through heels to return to the starting position and repeat.
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Dumbbell Shoulder Press
Dumbbell Shoulder Press A
Dumbbell Shoulder Press B

Recommended:

Sets:
2
Reps:
AMRAP for 1 minute
  1. AStand with feet hip width, holding dumbbells with arms bent in front of shoulders, palms facing in.
  2. BBrace abs in tight and extend arms overhead, pressing weights up, keeping palms facing in. Slowly lower the weights to return to the starting position and repeat.
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Dumbbell Deadlift
Dumbbell Deadlift A
Dumbbell Deadlift B

Recommended:

Sets:
2
Reps:
AMRAP for 1 minute
  1. AGrab a pair of dumbbells and stand with feet hip width, knees slightly bent, and palms facing thighs.
  2. BKeeping spine naturally straight, brace abs in tight and hinge forward from hips, reaching dumbbells towards feet until chest is about parallel to the floor (avoid going below shin level to prevent back from rounding). Engage glutes to raise torso back to the starting position and repeat. 
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Pushup
Pushup A

Recommended:

Sets:
2
Reps:
AMRAP for 1 minute
  1. AGet in a plank position with feet together, hands slightly wider than shoulders. Bend elbows and lower body until chest is just above the floor (avoid letting hips sag or lift). Press back up as quickly as possible. (Widen feet to make the exercise easier, keep feet closer together for more of a challenge, or modify by dropping down to knees.)
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Tabata Top Off 1: Sprint on the Spot
Tabata Top Off 1: Sprint on the Spot A

Recommended:

Sets:
4
Reps:
AMRAP for 20 seconds
  1. AStaying in one place, alternate driving knees up to chest and pumping arms as quickly as possible for 20 seconds. Rest for 10 seconds, and then do 1 set of Tabata top off 2: squat thrust up and over. Do 4 sets total, always alternating between moves.
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Tabata Top Off 2: Squat Thrust Up and Over
Tabata Top Off 2: Squat Thrust Up and Over A
Tabata Top Off 2: Squat Thrust Up and Over B

Recommended:

Sets:
4
Reps:
AMRAP for 20 seconds
  1. ALower into a squat and place hands on the floor under shoulders. Jump feet back to a full plank position, keeping abs braced in tight. 
  2. BQuickly jump feet back into squat, bending arms by sides. Jump up out of squat and over to the left, swinging arms to help move body, landing in squat position. Immediately repeat to the other side. Continue as quickly as possible for 20 seconds. Rest for 10 seconds, and then do 1 set of Tabata top off 1: sprint on the spot. Do 4 sets total, always alternating between moves.
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