Work Your Arms, Legs, and Abs With This Trainer’s 15-Minute Bodyweight Workout

I’m a huge fan of weightlifting, but I also know the importance of giving your body a rest. Some days, that means doing nothing. Other days, it’s trading in the barbell for a fun, upbeat cycling class, or going to yoga and stretching out your tight hips, hamstrings, and shoulders.

If you’re in need of a quick sweat sesh, I’ve got exactly what you’re looking for: this total-body bodyweight workout. It won’t take long to do, and it’s guaranteed to make your muscles quiver. Give it a shot the next time you’re in a time crunch or not in the mood to get out of your pajamas.

The Total-Body Bodyweight Workout

Before every workout, you’ve got to warm up your muscles so that you don’t get injured. Here’s a dynamic warmup I like. Once you’re nice and warm, it’s time to get started. You don’t need any equipment, but if you’re doing this workout on a hard floor, you may want a yoga mat to cushion your hands and knees.

Directions:
This workout should be performed as a circuit: complete one set of each exercise before moving to the next exercise, taking little to no rest in between moves. Once you’ve finished one round, take one minute of rest. Repeat for a total of three rounds.

  • Plyo lunge: 10 reps
  • Push-up: 12 reps
  • Single-leg deadlift: 12 reps on each leg
  • Crab walk: 10 reps
  • Mountain climber: 15 reps
  • Bicycle crunch: 15 reps

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