Summer Workout! 

It’s been a hot minute since I’ve posted a new workout.   This one targets you head to toe, perfect for swimsuit season!

Equipment: dumbells, mat

Program: 15 reps each exercise x 3 rounds (circuit style).  Rest about a minute between rounds.

Exercises:

  1. Overhead squat
  2. Reverse lunge with overhead press (15 each leg R, then L)
  3. Forward lunge with chest press (15 each leg, alternate)
  4. Reverse lunge with rotation (15 each leg R, then L)
  5. Sumo squat with front raise
  6. Deadlifts
  7. Push up with leg lift (15 total, alternate leg lift)
  8. Russian twists (R, L equal 1 rep)
  9. Lying leg raise

Arms, A$$ and Abs

Hands-down I get more requests for exercises/workouts for these body parts than any others.  Try this workout a few times the week before before hitting the beach or pool!  

I didn’t have time to film this week, so message me with any questions about the exercises!

Equipment: Exercise ball, dumbbells, gliders (optional)

Program: Perform each 3-move circuit 2-3x before moving on to the next circuit.  Rest minimally.

Exercises: 

Circuit #1 – 15 push-ups, 15 exercise ball hamstring curls and exercise ball plank with 15 knee tucks

Circuit #2 – 10 bent over wide dumbbell row, 10 single-leg bench glute bridge and 20 (10 each leg) SLOW glider mountain climbers

Circuit #3 – 10 bicep curl to overhead shoulder press combo, 10 (each) offset bench step-up to knee lift into reverse lunge and 10 (each) side plank with leg lifts

 

A little bit of everything workout 

A little bit of everything workout. 
Three rounds. 12 reps, 10 reps, final round 8 reps each.  
1. Jumping Jacks

2. Front Squats

3. Modified Burpees

4. Triceps Dips

5. Rear Lunges (each leg)

6. Push Ups

7. Plank Jacks + Climbs (4 each=1 rep)

8. Full Body Crunches

9. Bench Tap Down’s

10. Plank Rows (each arm)​

Classic Circuit Training

​Classic circuit training workout, moving between lower and upper body exercises with little or no rest between exercises. Rest about a minute and then repeat 2-4 times!
10-12 reps each:

-step up with knee lift & lunge 
-chest fly

-single leg deadlift

-rear fly

-single leg elevated bridge

-hammer curls

-skullcrushers 

-shoulder press

-front squats

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!

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)