15 minutes, 15 moves, total body workout
Good morning <3 How’s the day treating ya so far? Last night, we went over to Kyle and Meg’s new house to watch the b-ball game and celebrate Meg’s mom’s bday.
Kyle grilled burgers, and served them with waffle sweet potato fries, fresh veggies and avocado, and we brought a giant salad to share:
(Romaine, spinach, bell pepper, avocado, lemon juice, kalamata olives, cucumber and feta, with balsamic on the side)
It’s kind of nice to hang out at friends’ and family’s houses since ours is in bits and pieces for now. In addition to getting ready for everything to be packed, we’re also getting rid of, selling, and storing a bunch of stuff. There’s no point to move things we don’t use or need, and it feels nice to streamline a little. One of the many bonuses about being a military family: there’s no room for clutter. Then again, it’s surprising to see how much stuff we’ve accumulated over time, especially with a little one.
Today, I’m off with Meg on a fun surprise adventure. I’ll be back with lots of pics! 🙂
In the meantime, how ’bout a workout?
This is a quick and killer one you can do anywhere with a pair of dumbbells, and it only takes 15 minutes. It’s very similar to the workout I did yesterday, and I love that it keeps your heart rate elevated while working all of the major muscle groups.
Here’s the workout:
1. Lunge right with bicep curl (15). Watch your front knee to make sure that it isn’t shooting past your front toe. Focus on sinking DOWN, instead of forward. If it’s too much to try and do the bicep curl on the way up from the movement, do the lunges first and then the bicep curls.
2. Lunge left with overhead tricep extension (15). Lunge on the opposite side, holding the dumbbells overhead to perform a triceps extension on the way up. Frame your face with your elbows, making sure to keep them from shooting out.
3. Jumping lunges (10 each side). Be mindful of how you land for this movement; land softly, and watch those front knees. Too much? Try walking lunges instead. Want a challenge? Add a front kick of hip extension for every two jumping lunges.
4. Squat (15). As low as you can safely go! Bored? Hold a flat weight against your chest, or add a squat jump for every full squat (it burns just to type that).
5. Bent-over row (15). Keep your back nice and flat and your core pulled in. Squeeze your shoulder blades together on the exertion of the movement. Don’t be afraid to lift a little heavier on this one if you don’t have any back or health considerations; your back is a strong muscle!
6. Burpee (15). Any variation you like! You can always try the “wild burpee” from WSU 4 😉
7. Pushup (15). Decline, against a wall, one-hand pushups (can anyone out there do that??) any variation you choose.
8. Plank (1 minute). If you’d like, add some variations into the plank. Be sure to make form #1 with a flat back and a straight line from your head to whatever is touching the floor (your knees or toes). Try to do as much of one minute as you can, even if you need to drop to your knees or modify.
9. Jump feet in and out (15). Keep your core engaged and inhale as you bring both feet in towards your hands. Exhale as you jump or walk back to plank.
10. Stand up and do 15 upright rows. Lead with your elbows for this one.
11. Lateral lunge (15 each side). Make sure to lead with the heel of the lunge leg. Sink your hips low and back as you lunge.
12. Plie squat (15). Toes turned out, sit straight down and keep your chest lifted.
13. Plie squat burpee (15).
14. Triceps pushup (15). Same as a regular pushup, but elbows stay glued in towards your body.
15. Plank variation (1 minute)
For a 30-minute workout: rest for 1 minute and repeat through one more time.
Some tips:
-As always, check with a doc before making any fitness changes. Honor your body and modify as needed.
-Make sure to warm up for at least 5 minutes of moderate intensity before getting started.
-Go for quality over quantity, always. If you feel like you can’t complete the suggest amount of reps, do whatever is challenging for you! You may surprise yourself though 😉
I love circuits like this because they keep me guessing the entire time, and before I know it, the workout is over and I feel awesome. Let me know if you give it a try!
See ya later today <3
xoxo
Gina
Need ideas?
10 Ways to plank
Are you a spring cleaner?? What are your favorite spring cleaning or organizing tips?
Who are you cheering for in the Sweet 16?! 😉 (We can still be friends if you don’t say Wildcats)
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This workout is exactly what I need for today! I did a long(ish) run yesterday and have CrossFit tomorrow morning, and this will be just challenging enough without wiping me out.
I’m definitely a spring cleaner, at least in the clothing sense. It’s time to sort through my old clothes and give them to goodwill.
I definitely need to spring clean my closet. I have a ton of clothes and workout gear I need to sort through. I love sending the good stuff to Thred Up. My last bag I sent them I made $55! Part of my spring cleaning is also getting new wardrobe pieces.
Such a fun and energizing workout! I can’t wait to try this one later today.
While I like cleaning a bit, my big spring clean bug is to go through all my clothes. Give some away, pull out the summer stuff, etc. But it’s not quite warm enough to that… yet!
I am so not in the mood to spring clean!
Just did this and now lying on my floor in a pool of my own sweat!
I LOOOVE this workout. so easy and quick. i mean, everyone has fifteen minutes!
I am definitely a spring cleaner. But for me to spring clean, it has to be warm enough for the windows to be open…We have only had one of those days so far so I guess I don’t have to clean yet! Haha I do love the feeling of getting rid of clutter though.
My cousin said that after cleaning up their house to show it and then move, she now keeps her house in a state of, “always be ready to move.” I keep that in mind when I go to keep or toss something. Will I want to pack it up and move it to our next house? If not, adios!
Good luck with cleaning and packing!
We just sold our house and are moving too. I LOVE getting rid of stuff. Its actually better than buying stuff for me. Haha Weird I know.
I’m cheering for UCLA!
UCLA!!!Go Bruins!
I definitely get the spring cleaning bug once the weather is nice enough for me to have all the windows in the house open.
Also, I *had* to leave a comment after the Sweet 16 question because I never thought I’d be able to say this but, GO Cyclones!
Sounds like a great workout! I’ll work it in to my workout tomorrow morning! Love when I get a fun new series to try 🙂
My Kansas Jayhawks fell hard yesterday 🙁 So sad when the tournament is over for my team for the year. Good luck to the Wildcats!!!
I majorly cleaned the house on Saturday. It was 65 degrees and I had all the windows open, music on, and I did things like spot-cleaning base boards and shelves and things feel wonderful and fresh now! I even updated a few worn out things – our dogs bed and bowls which were getting rusty, and added a boot mat next to the door to hopefully cut down on future dirt. Next on my list is clutter and clothes, along with replacing a few more things.
Thanks for the workout! Totally being nosy but what are you doing with your house when you move? Are you going to rent it out?
Love to spring clean the house but my closet desperately needs it.
Go UVA!
Go wild cats!! I actually am the only one in my work bracket that picked AZ to win the whole tournament 😉 fingers crossed
Florida (my alma mater)! Go Gators! I have Arizona and Florida as the final 2 🙂
Cheering loud and proud for the Wildcats!! 2006 Alum right here! Bear Down Arizona!!
Sweet potato waffle fries?!? Be still my heart!!! <3 I'm definitely feeling the need to spring clean. I want to do our windows in the worst way, but in Ohio it's still a little chilly for that. I'm sure when the weather stays nice, that will be the last thing I want to do!
Looks like a great workout! We just found our house for when we move in a couple months and we are really excited about it! 🙂 On to new things! Good luck with your move this week – and good luck to the Wildcats 🙂 My team it out so I am not too opinionated on who wins!
Can’t wait to see what kind of adventure you girls are on!! 🙂 That workout looks like another good one!
i am not a spring cleaner but definitely should be. however, i may give myself a pass this year because we moved 6 months ago and downsized quite a bit. i let go of lots and lots of things.
UVA all the way!
Perfect! Love quick workouts to get yourself energized!
Spring? what “spring” are you referring to? the one where you get to wear short sleeves and the sun is shining? yep, that’s not happening here. forget my house, i’m majorly excited about washing and detailing my vehicle, cleaning the rims, vacuuming, armorall-ing! ohhh, i can’t wait. this weekend actually looks promising. i completed your frost hiit this morning for the first time. that was fun!
That looks like killer workout! Can’t wait to try it!
Ah was sitting on the couch having skipped the gym on the way home from work.. wasn’t up for fighting the crowds.. came across this post and busted out the workout! Did 2 rounds (30 mins, just as you said) got super sweaty and was so energizing! Followed up with 20 mins of pilates and feeling great. Love your work-outs, as always!
I am moving at the end of the month so… I feel ya! Big reason I have been slacking on the gym… between f/t work and visits with banks, inspectors, etc etc packingggg… pretty wiped. At home short effective work outs are saving me 🙂
And I have no clue WHAT sweet 16 is haha..I’m Canadian so I’m watching hockey right now girl 😉
Such a great workout, can’t wait to try it out!
Worked too late to hit the gym, so did this workout to at least get a little sweat on today. While the hubby are ice cream right next to me, no less! Will bookmark this for future reference!
Love the variety in the workout!! Never boredom.
Oh…and for the sweet 16 “ON Wisconsin!”
This Florida girl has to say Go Gators!!! Maybe a Final Four matchup could be in the future?
i hope so 🙂
I like this 15 minute workout!! It definitely gets your heart pumping!
holy burpees. thats a sweat-er.
thanks for sharing!!!
yay, glad you liked it!
Looks like a great workout, convenient too. I’ll definitely be trying this out very soon 🙂
Great list! There are many health benefits of regular exercise so I do it every day but I was missing some of the workouts from your list which I would love to try. Thanks for sharing them.