WORKOUT:
OVERVIEW:
Join us for a fantastic beginner-friendly workout that requires no equipment—just your body! This 15-minute session is designed to target your glutes, core, shoulders, and back. Get ready for a full-body workout that will stretch and challenge your muscles, leaving you feeling accomplished and energized. Perfect for all fitness levels, this routine will help you build strength and flexibility in just a short time. Let’s sweat together and feel the burn!
|
Workout Length |
15 Minutes |
|
Workout Level |
Beginner/Intermediate |
|
Products Used |
|
|
Trainer |
Workout Details:
Warm-Up
- Toy Soldier: Engage your legs and improve hamstring flexibility with this simple high-kick exercise.
- Hip Opener: Activate your hips and get ready for lower-body exercises by opening up those joints.
- Lunge with Twist: Warm up your core, legs, and hips while improving rotational mobility.
- Standing Cat Cow: Gently stretch your back and shoulders while working on mobility and flexibility.
- Shoulder Stretch: Loosen up your shoulder muscles to prepare for upper-body movements.
Main Workout
- Squat: Strengthen your glutes, quads, and hamstrings with this foundational lower-body move.
- Deadlift: Focus on your hamstrings and lower back to develop balance and core strength.
- Lunge: Build up those legs and glutes with alternating lunges.
- Triplex: This full-body exercise challenges your core, glutes, and shoulders for a great all-around workout.
- B-Stance Triplex (Right/Left): Engage both sides of your body with this variation of the triplex, targeting the glutes and core.
- Split Squat (Right/Left): Tone your legs and improve stability with this unilateral lower-body exercise.
- Shoulder Twist: A quick stretch to reset and prepare for the next moves.
- Overhead Shoulder Squeeze: Focus on shoulder strength and mobility.
- Overhead Reach: Stretch and engage your back, shoulders, and core.
- Push Up to Shoulder Tap: A combination move that strengthens your chest, arms, and core while improving balance.
Cooldown
- Hip Flexor Stretch: Stretch your hip flexors to relieve tension from your lower body.
- Full-Body Stretch: Extend your arms and legs to relieve muscle tightness and promote relaxation.
Conclusion
Congratulations on completing this 15-minute workout! This routine may be quick, but it’s designed to give you a well-rounded full-body workout without the need for any equipment. Incorporate this workout into your weekly routine to build strength, improve flexibility, and boost your endurance. Keep up the hard work, and don’t forget to stay consistent—your body will thank you!
