Calorie burning 15-minute circuit workout.
Happy Monday! After another great weekend. Wait.
Before I get to today’s workout and stuff. I’ve been noticing a trend of exceptionally great weekends. It’s not necessarily holiday related and there really hasn’t been much out of the ordinary going on. I need to think about this. If I can feel as amazing as I do when life is crazy busy I must be doing something right. Now that I have this focus I’m going to figure out exactly what it is.
Sorry for the ramble. Now on to today’s short and intense no excuses circuit.
This circuit workout can be completed in about 15 minutes. Warm up, perform the 4-exercise circuit 2 times and stretch. No rest between sets. Rest for 60 seconds after the first circuit is complete.
BOOM! YOUR WORKOUT IS DONE! Plenty of time left in your day!
- bench or chair
- mat (optional)
- Brace your core.
- Use proper body alignment and good form.
- Reps and rest periods should be based on your fitness level.
- Modify as needed to meet your fitness level by increasing/decreasing reps, weight and sets.
- Gradually increase intensity based on your progress.
I am a certified personal trainer, but this workout was not created for your specific fitness level and needs. Make modifications as needed. Intensity and rest periods should be based on your individual fitness level. See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of this or any other exercise routine set forth in this program is at the viewer’s discretion and sole risk.
Squat Overhead Press (1) Hold a pair of dumbbells next to your shoulders palms facing each other. (2) Stand tall with feet shoulder width apart. (3) Lower your body until the tops of your thighs are parallel to the floor. Keep your torso as upright as possible throughout the movement. (4) Push your body back to a standing position as your press the dumbbells straight over your shoulders until your arms are completely straight. (5) Hold for 1 second, then lower your dumbbells as you squat back down. Repeat for the prescribed number of reps. Targets: glutes, quadriceps, hamstrings, shoulders
Dumbbell Push-up and Row (1) Start in push-up position with your arms straight, feet slightly wider than your shoulders, and your hands resting on a pair of dumbbells directly below your shoulders. (2) Lower your body to the floor, pause, then push yourself back up keeping your core tight and your back straight throughout the entire movement. (3) Then, in the up position lift your right elbow toward the ceiling lifting the dumbbell until your elbow passes your torso. Make sure to keep your torso squared with the floor and not rotating when you lift the dumbbell. (4) Lower the weight, do another push-up, then row the left dumbbell. That’s 1 rep. Targets: chest, upper back
Alternating Reverse Lunge with Bicep Curl (1) Holding a dumbbell in each hand with your palms facing your thighs, stand with your feet hip-width apart, and back straight. Pull your abdominals in and stand with your shoulders squarely over your hips. (2) Allow your arms to extend down fully to the sides of your body. (3) Keeping your body straight, step back about 3 feet with your left leg while simultaneously curling the dumbbells toward your shoulders as you lower your hips until your right knee is bent to 90 degrees and your left knee is just above the floor. (4) Return to start position. (5) Repeat, this time stepping back with your right leg. That’s one rep. Targets: quadriceps, calves, biceps
Tricep Dips (1) Stand with your back to a bench or chair. Bend your legs and place your palm on the front edge of the bench. (2) Position your feet in front of you so that most of your body width is resting on your arms. (3) Keeping your elbows tuck along side your sides, bend your arms and slowly lower your body until your upper arms are parallel with the floor. (4) Your hips drop straight down toward the ground. (5) Hold for a beat, then exhale and straighten your arms back up to the starting position. Be careful not to lower your body too far. Do not lean forward or away from the bench. Targets: triceps
Have a little extra time? Add-on an extra round of the circuit or add this 12-Minute Ab Workout.
Wait. Don’t go yet. One more thing.
One of my favorite things about blogging is the people. Whether it’s brands, bloggers, athletes and anyone else I’ve had the pleasure of “meeting” I love the conversations and interactions with them all.
The people who just get it without explanation.
There’s undeniable energy and creativity that comes with collaborating, brainstorming and seeing what was once just an idea come to fruition.
I’m excited to announce I’m teaming up with Jen from Burpees for Breakfast in the new year to bring you #ITBF. We’re an unstoppable #girlboss team!
We can’t reveal all the details just yet. Be sure to check back next Monday. You’re not going to want to miss this.
I’d love to chat:
Any guesses what #ITBF means? How are you fitting in fitness during the holidays?
Sharing with friends for Wild Workout Wednesday!
be the best version of YOU