Quick Workouts

The 15-Minuter

Here are the exercises in order that you will do:

  • Alternating Lunges
  • Push Ups
  • Squat Thrust Jumps

— Total number of rounds: 10 (if you need demos, check out this exercise library).

Here is the rep scheme to follow for each round.
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

So to clarify, for the first round you will do:

  • 10 Alternating Lunges (each leg)
  • 10 Push Ups
  • 10 Squat Thrust Jumps

Then you will repeat the same exercises for 9 reps to complete your 2nd round:

  • 9 Alternating Lunges (each leg)
  • 9 Push Ups
  • 9 Squat Thrust Jumps

Then repeat again until you get to the last round with one rep of each exercise. It’s a simple workout, but highly effective.

 

10-Minute Workout: Butt, Abs, Thighs

Instructions: Complete this routine as a circuit, one time through, with minimal rest between exercises. No warm-up required.

  1. 25 Body Weight Squats (without the barbell)
  2. 10 Lunge Jumps per side
  3. 10 Side Plank Rotations
  4. 10 Front Plank Taps
  5. 10 Lateral Lunges per side
  6. 10 Squat Jumps
  7. 25 Kickouts per Side

Finish with 60 second Squat Hold.

Then shake it out, do some light stretching and get one with your day!

10-Minute Full Body Rocker

Equipment: 1 pair of dumbbells and a chair, step, stairs, or box.

Instructions: Warm-up with 25-50 jumping jacks, then complete 10-12 repetitions of each set of exercises twice, back-to-back with minimal rest, and move on to next set.

Set 1: Dumbbell Squat With Overhead Press to Bent Side Raises

Set 2: Dumbbell Push-Up Row to Single Arm Dumbbell Row

Set 3: High Knee Step-Ups to Reverse Lunges

 

10-Minute Go Go Go!

Instructions: Complete this routine as a circuit, 3 times through, with minimal rest between exercises. No warm-up required.