Blog · Fitness

15 a day challenge: Week 3

You’ve made it to week three. Awesome! Try this workout for 15 minutes a day, every day this week.

Equipment required: Dumbbells (or other weighted objects), timer

Total time: 15 minutes

Tips: Complete each exercise AMRAP for the stated time. Try not to rest between exercises but listen to your body. 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

Jumping jacks

Start with your feet together, hands at your sides, and your core engaged. Jump your legs apart and bring your arms overhead. Return to initial position and repeat as quickly as possible.

Total time: 1-2 minutes

Work it out!

1. Plank

Start in pushup position then bend your elbows and rest your weight on your forearms. Draw your belly button into your spine, maintain a neutral spine, and hold.

Hold for 1 minute

2. Lunges with bicep curl

Stand with feet hip width apart, arms (holding dumbbells) at your side, palms facing forward. Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle. As your lower your hips, bend your elbows and curl the weights as close to your shoulders as you can. Push through your front leg to return to standing position and fully extend your arms back down to your sides.

AMRAP for 30 seconds. Repeat with opposite leg.

3. 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.

4. Chair dips

Sit on the edge of the chair, holding onto the front edge with both hands on either side of your body. Scoot off the chair, supporting your weight with your arms, and bend your elbows 90 degrees to lower your body towards the floor. Straighten your arms to raise your body back to chair-level. Do not sit in the chair, but repeat the dip movement immediately.

TIP: Make sure your arms are supporting your weight, not your legs.

AMRAP for 1 minute

5. Squat jumps

Stand with your feet shoulder-width apart, arms straight out and palms down. Push your hips back and bend at the knees, moving your body weight into your heels. Bring your arms to your side and drive through your heels to push off the ground into an explosive jump, landing back in standing position.

AMRAP for 30 seconds

Cool down

Walk in place and stretch it out!

Total time: 1-2 minutes


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s