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This workout takes about 15 minutes and covers the whole body. Your arms, legs, shoulders, even your abs! The trick is to keep your rest periods short and to choose exercise options that are difficult enough so those 12 repetitions get pretty hard at the end. Remember, if you want to see changes in your body, you’ll have to work at it, so don’t take the easy route.
That said, we’ve also included some easier variations of each movements. So, if you’re new to this type of training, you can take it slow and get used to it.
| 15- Minute at Home Bodyweight Strength Workout |
Warm-up:
2-3 minutes of jumping jacks, air squats, or marching or running in place.
Exercise 1:
Air Squat: 3 sets of 12 reps
(Harder option: jump squats)
Exercise 2:
Push-up: 3 sets of 12 reps
(Easier option: knees, harder option: decline)
Exercise 3:
Step-up: 3 sets of 6 reps/leg
(Easier option: reverse lunge, harder option: knee drive)
Exercise 4:
Dip: 3 sets of 12 reps
(Easier option: floor dips, harder option: elevated legs)
Exercise 5:
Hip thrust: 3 sets of 12 reps
(Harder option: single-leg hip thrust)
Exercise 6:
Single-leg Romanian deadlift: 3 sets of 6 reps/leg
(Easier: wall assist)
Exercise 7:
Plank shoulder tap: 3 sets of 12 reps, alternating
(Easier option: knees, harder option: elevated legs)
Exercise 8:
Superman row: 3 sets of 12 reps
(Easier option: superman hold)
Don’t forget to cool down and stretch when you’re done!
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