Blog · Fitness

15 a day challenge: Week 1

Haven’t worked out yet today? I’ve got you covered! Try this workout for 15 minutes a day, every day this week.

Equipment required: Dumbbells, timer (If you don’t have dumbbells, just use your own body weight or find object around the house to use as weights.)

Total time: 15 minutes

Tips: Complete each exercise AMRAP (as many reps as possible) for the stated time. Do not rest for more than 15 seconds between each exercise. When you finish your first cycle, start back at the squat and go through them all again. Repeat for 15 minutes. Your goal is to complete the entire Work it out! cycle three times.


Warm up

March in place. Bring your knees up as high as you can.

Stand with your feet hip width apart. Alternate lifting your legs so your thigh is parallel to the ground.

Total time: 1-2 minutes

Work it out!

1. Squat with shoulder press

Stand with feet hip width apart. Hold a set of dumbbells with arms bent in front of shoulders, palms facing in. Push hips back and bend knees to lower into a squat. Press through heels to return to standing position. Draw your belly button to your spine and extend your arms overhead, pressing weights up and keeping your palms facing in. Slowly lower the weights and return to standing position.

AMRAP for 1 minute

2. Deadlift

Stand with feet hip width apart, knees slightly bent and your palms (holding a pair of dumbbells) facing your thighs. Draw your belly button to your spine and hinge forward from your hips, reaching the dumbbells toward your feet until your chest is about parallel to the floor. Engage your glutes to lift your torso back to the starting position.

TIP: Maintain a neutral spine – with a slight curve in your lower spine – throughout the movement. If your back starts to round then you’ve bent too far.

AMRAP for 1 minute

3. High knees (sprint in place)

Staying in place, alternate driving your knees up to your chest and pumping your arms as quickly as possible.

AMRAP for 30 seconds

4. Pushups

Get into plank position with your hands slightly wider than your shoulders. Bend your elbows and lower your body until your chest is just above the floor, keeping a straight line from your head to your heels (don’t let your hips sag or lift). Press back up as quickly as possible.

TIP: To make it harder, draw your feet together. To make it easier, widen your stance or drop to your knees.

AMRAP for 1 minute

5. Burpees

Stand with your feet hip width apart. Lower into a squat and place hands on the floor, under your shoulder. Kick your feet back into plank position, keeping your belly button drawn into your spine. Quickly draw both feet back up toward your arms and into the squat position. Push up and out of the squat to return to standing position. Jump.

AMRAP for 30 seconds.

Cool down

Walk in place and stretch it out!

Total time: 1-2 minutes


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