No-Equipment Full Body Workout

Don’t let time get in the way of your goals! In only 15 minutes you can work your entire body, raise your heart rate and rev your metabolism. With this no-equipment full body workout, we will keep you moving while adding long, lean and calorie-burning muscle to your frame. Just press play, and get ready to bring it!

No-Equipment Full Body Workout

Description: Repeat this circuit 2 times and rest for 60 seconds between sets.

Equipment: no equipment

WARM UP & COOL DOWN

No-Equipment Full Body Workout Instructions

1. Ski abs: 45 seconds. Start with your body in a straight line, your hands slightly wider than shoulder-width apart and feet together. Bend your knees and jump, bringing both feet to the front and slightly to the left side. Jump again to return to the starting position and then repeat on the right side. Continue alternating sides for 45 seconds.

2. Butterfly dips: 60 seconds. Sit with your feet together, place your hands behind you with your fingers facing forward, bend your knees and let your thighs fall open. Straighten your arms as you press your hips up and bring both knees together. Bend your elbows and lower your body back to the starting position. Repeat for 60 seconds.

3. Boat twist: 45 seconds. While sitting down, extend your arms out to the sides and lift your feet off the floor. Twist your torso to the right, and then reverse the motion, twisting it to the left. Repeat this movement for 45 seconds.

4. Knee and elbow press up: 45 seconds. Start with your knees and elbows on the floor. Straighten your arms and legs simultaneously and lift the hips toward the ceiling. Return to the starting position and repeat.

From the Shop

5. Reverse plank leg raises: 60 seconds. Sit on the mat with your legs extended and place your hands behind you with the fingers facing your body. Kick your right leg up and, as you lower it back down, lift your hips and squeeze the glutes. Repeat with the opposite leg and keep alternating sides for the entire duration of the set.

6. Donkey kick twist: 30 seconds + 30 seconds. Get on your hands and knees and place your right hand behind your head. Extend your left leg to the back and rotate your torso to the right. Bend your left leg, bring your right elbow toward your left knee, and crunch. Repeat for 30 seconds, and switch sides.

7. Plank kick throughs: 45 seconds. Get in a plank position, lift your right hand and your left foot off the floor, rotate your hips to the right and kick your left leg to the right. Rotate your hips to the left, return to plank position and then repeat on the opposite side. Keep alternating sides for 45 seconds.

8. Bridge and twist: 60 seconds. Sit on the mat with your knees bent and your arms extended back. Lift your butt off the mat, extend your right arm toward the ceiling and twist your torso to the left. Lower the hips, return to the starting position and repeat on the opposite side.