New Workout – Gliders, KB, Dumbbells, Oh My!

Grab your gliders for this week’s workout! Dish towels work well too on smooth floors or paper plates on carpet.

Check out 15minutestofit’s Facebook or Instagram for video!

Lateral slider lunges – 10 each side
Deadlifts – 20
Front squats – 20
Push press – 20
Slider mountain climbers – 20 each side
Medicine ball slams – 20
Kneeling lunge with curl & press – 10 each side
Side hop + modified burpee – 10

Repeat 2-3 times!

Mid Week Bodyweight Cardio

If the cold weather is keeping you from your usual run or walk, try this sweaty, no-equipment cardio workout instead!  Let me know if you have questions about any of the exercises.

Equipment: none

Program: Tabata – 20 seconds work/10 seconds rest x 8 rounds.  Rest about a minute and repeat 2-4 times.

Exercises

  1. High knees
  2. Frog jumps 
  3. Speed skaters
  4. Plank jacks
  5. Tuck jumps
  6. Mountain climbers
  7. Surfer jump squats 
  8. Burpees

Tabata Strength Workout

I haven’t posted a workout in a long time, but felt compelled to share this one I completed  on Thursday and still feeling it (actually feeling it worse two days later!).  I applied the Tabata principle to some basic strength moves and what we have is a simple, no brainer full body dumbbell workout that takes under 20 minutes.  Don’t be shy with the amount of weight you use (obviously I wasn’t because I’m struggling to walk the stairs this morning)

Equipment: dumbbells, bench (optional – floor works too)

Program: perform each superset Tabata-style 20 seconds work/10 seconds rest x 8 rounds. You’ll complete each exercise 4x during round.  Rest about 1 minute between supersets.

Exercises:

  1. Front squats & shoulder press
  2. Deadlifts & bent over wide row
  3. Alternating reverse lunges & chest press
  4. Hammer curls & supine skull crushers

Full Body High Intensity Workout

Grab a couple kettlebells (or dumbbells) and complete this fat burning + strength building circuit  in a little over 15 minutes!

Equipment: light and heavy kettlebell or dumbbells

Program: 30 seconds work/10 seconds rest x 12 rounds — repeat 2 x

Exercises:

  1. Squat thrust (left)
  2. Single leg deadlift (left)
  3. Squat thrust (right)
  4. Single leg deadlift (right)
  5. Curtsy lunge with knee lift (left)
  6. Skullcrushers
  7. Cursty lunge with knee lift (right)
  8. High pulls
  9. Two-arm swing
  10. Surrenders (left)
  11. Sumo squat with alternating side leg lift
  12. Surrenders (right)