15-Minute Full Body Strength
This 15-minute full body workout packs a serious amount of work into a short amount of time. Eight compound exercises — each one combining a lower body move with an upper body or core challenge — done twice through with no wasted intervals. You’ll hit legs, glutes, shoulders, back, triceps, and core all in one fluid session. The unilateral moves keep your balance and stability constantly engaged, and the compound pairings mean every rep is doing double duty. Efficient, effective, and done in 15 minutes.
In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Before You Begin
Description
Following a warmup, this workout is made up of 8 exercises repeated twice. The timing is Tabata timing with a 2:1 work:rest ratio. The purpose of the workout is to build full body strength by hitting all major muscle groups in a quick format. I used 10 lb (4.5 kg) and 15 lb (6.8 kg) dumbbells.
Workout Video
Workout Breakdown
There are 2 rounds in this workout, the same 8 exercises are repeated twice. Perform each exercise for 30 seconds followed by 15 seconds rest.
Exercises
- Side Lunge + Overhead Press (L)
- Suitcase Swing
- Reverse Lunge + Oblique Knee Drive (L)
- Side Lunge + Overhead Press (R)
- Single-Leg Deadlift + Upright Row
- Bent Row + Tricep Kickback
- Reverse Lunge + Oblique Knee Drive (R)
- Surrender
