Here’s a great, full body workout you can do with bodyweight exercises that lasts just 15 minutes:
Lets go over some of the movements:
Stability Ball Leg Curl – Lie down on a mat and place your heels on the stability ball. Lift your hips off the floor, and use your hamstrings to curl the ball in and out. Make sure to keep your hips up at all times. Contract your abs and keep your back straight.
Kneeling Pushup – You can also do regular pushups if you are strong enough. Otherwise, lay get into pushup position with your knees on the ground, hands on the floor underneath your shoulders, and back straight. Lower your body until your chest is just a few inches off the ground. Push back up to starting position.
W & T on the Ball - Lay on the ball, with the ball right under your chest. For the W’s, extend your arms over and slightly to the side in a “W” shape. Slowly bring them in towards your body by bending your elbows. Squeeze your shoulder blades and feel the contraction.
For the T’s, spread your arms out to the sides with your thumbs up. Raise them up and squeeze your shoulder blades. Here is a video explaining the exercise in more detail:
1-leg Hip Extension – Lay flat on your back. Bend one leg and place the feet on the floor. Raise the other leg above the floor. Now raise your hips up and off the floor. Try and straighten out your body. Pause, and return to starting position.
Plank – Place your elbows on the mat, and elevate your body, with your toes on the floor. Keep your abs tight and maintain your body in a straight line. Hold this position for 30 seconds.
Jumping Jacks – You’ve most likely done these in high school. You can also perform sprints or jump roping in replacement of jumping jacks. Find something that gets your heart rate up in 30 seconds.
Here is the full workout for you to see:
- Stability Ball Leg Curl – 30 seconds
- Kneeling Pushup – 30 seconds
- W & T on Ball – 30 seconds each exercise
- 1-leg Hip Extension – 30 seconds each side
- Plank – 30 seconds
- Jumping Jacks – 30 seconds
Finish with static stretching.
You can find many more high intensity bodyweight programs in Craig Ballantyne’s Bodyweight Deluxe package. Click here to learn more.
[...] Full Body Workout with Bodyweight Exercises | At Home Intense Workouts [...]
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[...] Full Body Workout with Bodyweight Exercises | At Home Intense Workouts [...]
[...] Full Body Workout with Bodyweight Exercises | At Home Intense Workouts [...]
[...] Full Body Workout wіth Bodyweight Exercises | At Home Intense Workouts [...]
[...] Full Body Workout wіth Bodyweight Exercises | At Home Intense Workouts [...]
[...] Full Body Workout wіtһ Bodyweight Exercises | At Home Intense Workouts [...]
[...] Full Body Workout wіth Bodyweight Exercises | At Home Intense Workouts [...]
[...] Full Body Workout with Bodyweight Exercises | At Home Intense Workouts [...]
[...] Full Body Workout with Bodyweight Exercises | At Home Intense Workouts [...]
[...] Full Body Workout with Bodyweight Exercises | At Home Intense Workouts [...]
[...] Full Body Workout with Bodyweight Exercises | At Home Intense Workouts [...]
[...] Full Body Workout with Bodyweight Exercises | At Home Intense Workouts [...]
[...] Full Body Workout with Bodyweight Exercises | At Home Intense Workouts [...]
[...] Full Body Workout with Bodyweight Exercises | At Home Intense Workouts [...]