15 Minute Workouts
So I stumbled across this 15 minute workout article by Charlotte Andersen because I saw that Mark’s Daily Apple was included in the list.
It is a whole list of workouts that work your body in under 15 minutes. Some I really like…others not so much.
But the point is…You CAN get in a GREAT WORKOUT even if you only have 15 MINUTES! Sometimes you even get more out of a short workout then you do out of spending hours in the gym…actually I would say more often than not keeping it short and sweet is the way to go! (Definitely not always 15 minutes short, but still…)
Which got me to thinking about some of my favorite 15 minute workouts….or well short workouts at least.
Below I’ve included two different ones both under 30 minutes although I’m not sure exactly how long.
One is a pretty full body cardio blast that is based off of the Training For Warriors Hurricane and the other is a strength training workout that is sure to burn out your legs!
“Hurricane” (This is what the volleyball girls have to suffer through for cardio sometimes)
So below are three different circuits. You will complete three rounds of each circuit before moving on to the next circuit. Your rest between each round of the circuit should be short and no more than the time it took you to complete the round. In between each circuit, take a slightly longer break of about a minute or two.
Circuit 1 x 3 rounds (If doing with a partner alternate who goes.)
Shuttle Run (or Suicide Run…takes about 15-30 seconds to complete)
Forward/Backwards Crawls (length of the longest suicide or shuttle sprint)
Sit Thrus x 10 each side
Circuit 2 x 3 rounds
Lateral Crawls (length of the longest suicide or shuttle sprint)
Mt. Climbers x 25 each side
Circuit 3 x 3 rounds
Circle Crawls x 5 each way
Single Leg V-ups x 15 each side (So one leg is straight up toward the ceiling while the other is straight out an inch or two off the ground. Crunch up and reach for the toe that is up then lower the upper body down and switch which leg is up and crunch up again with the upper body. Repeat alternating legs until all reps are complete.)
NOTE: Crawls are all table top crawls. When doing circle crawls, pretend your belly button is attached by a string to the ground and you are moving around that point with your hands and your legs.
15 minute Quad focused Blast
Set a timer for 15 minutes and do as many rounds as possible!
Single Leg Squats 8-12 reps each side
Split Squat Jumps 8-12 reps each side
Reverse Sled Drag 50 ft (HEAVY) (If you don’t have a sled back pedal up a hill or back pedal pulling anything heavy!)
To work my quads I prefer to use these compound movements. While they will work other muscles besides my quads, they really are super quad focused and your quads will be toasted by the end of the 15 minutes!
Try to rest only enough so that you can continue completing all of the exercises with good form.
Posted on April 30, 2013, in Workout and tagged 15 minute workout, quad workout, shuttle run, sled, sprints. Bookmark the permalink. Leave a comment.
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