15 Minute Advanced Full Body Workout

Having just got back from vacation in Bali (posts soon to come!), I have been excited to get back into the gym. Don’t get me wrong – two weeks off from routine and from going to the same gym every time was amazing. But it’s also nice to get back to what you know and pick up where you left off.

For the next couple weeks I decided I would be doing strictly HIIT workouts and circuits, rather than the different lifts I was doing before I left (squats, bench press, deadlifts, etc). It has been a while since I’ve focussed on increasing my heart rate and exercising using mainly my body weight, and I figured now was a better time than any.

This workout below is one that I did a few weeks back, but I thought it would be a good inspiration for myself and you readers to see what kinds of things i’ll be doing! The workout below was super tough to do; I had been doing deadlifts right before it, so I could only get through 3 rounds in the allotted time. 3 rounds is plenty, but if you want to push yourself a tiny bit harder, go for four!

15 Minute Advanced Workout

Perform each exercise for the stated number of reps. Once you have completed the fourth exercise, start again from the first one until 15 minutes is up.

Equipment:

  • 2 dumbbells, around 7.5 – 15 lbs
  • Box or Bench
  • Barbell (DB’s will work fine as well)

1

1. Man Makers (10): Grab a pair of dumbbells at a weight you’re comfortable holding and pressing above your head. Holding one in each hand, place them on the ground and start in a plank position. Using your right arm, pull your elbow up and back, squeezing your shoulder blade. Repeat on the left arm. Perform a push up and then jump your feet in and stand straight up. Curl the dumbbells and press above your head. That is one rep

 

 

 

2

2. Box Jumps (10): Find a box or bench at a height you can jump up on. It should be challenging but not so difficult that you can only perform one or two. Standing about half a foot away from it, bend your knees and jump up onto the box landing softly. Step down carefully and repeat.

 

 

 

 

 

3

3. Alternate Toe Touches to Middle (10/side):  Lay on your back with your feet and shoulders off the ground. Taking your left hand, crunch up and reach for your right foot. Come back to the starting position and repeat with your right hand and left foot. Try to twist your chest so that you feel your obliques working for each rep. Finally, come up to the middle and touch both feet with their respective hands. This is considered one rep.

 

 

 

 

4

4. Shoulder Press (10): For this exercise I did them behind the head with a barbell, but to modify use dumbbells and do regular shoulder press instead. Using a weight that you are comfortable pressing, grab the bar or dumbbells firmly in both hands. Starting with the weights beside your ears, press them up and over your head keeping a slight bend in your elbows. Slowly bring them back down to the starting position. If you are going behind your head with a bar, make sure that your head is slightly forward to avoid hitting it. If this move hurts your shoulders, stick with the regular press (not behind the head).

 

What about you?

How is your gym routine going?
Any big Thanksgiving plans coming up?

Other posts you might like:


  1. Nikki

    16 November

    That is a great looking circuit! We are visiting family this weekend, and I’m not sure if I’m going to be able to make it to the gym (or rather be able to convince them to go with me lol). So bringing a set or two of weights along and trying something like this would be perfect! Thanks for the inspiration, and can’t wait to see your vacation pics 🙂

    • beverleyc

      17 November

      Thanks Nikki! Hope you have a great time with your family 🙂

  2. How was Bali! I hope you had a blast! I need to come hang out with you so you can whip me into shape! I think I would need full body protective gear for that move in the second video, since I crashed my bike twice in the same day! 🙂

    • beverleyc

      17 November

      I would love to hang out with you Rachelle! And oh no, i hope nothing was hurt?!

  3. This workout has my name written ALL over it!! This is what most of my boot camp classes look like which is why I am so drawn to these exercises. This looks brutal, definitely going to do this on my own!

    • beverleyc

      17 November

      Hey Sara! Ooo your bootcamp classes sound tough. I need to do one

  4. This looks like a killer workout. I love workouts that get your heart rate up and build strength. Especially if they only take 15 minutes.I might give this a try this week!

    • beverleyc

      18 November

      Thanks Shae! Let me know what you think if you try it!

  5. lindsay

    18 November

    okay, i love this! pinning! need to try it!

    • beverleyc

      18 November

      Thanks for the share Lindsay!

  6. Christina

    18 November

    You are such a BEAST!! I have been super slacking on the gym because I’ve just been feeling like doodoo but I really need to get in there because it would help my running (training for a half). Love how you include GIFs!

    • beverleyc

      18 November

      Ahhh feeling like doo doo is not the best feeling haha. I’m so excited for your half! Good luck with your training girl

  7. Natasha Kotto

    18 November

    Hey there!
    This is my first time stopping by and I love what I see! Your short workout clips are awesome! Kudos to you! UI also have a similar routine where I love to lift heavy then I have a week or two where I like to focus solely on HIIT with body weight. I don’t exactly plan on it, but I get bored easily and like changing things up a bit and naturally flow into it. Haha. I’m sure I’ll be stopping by for inspiration. Keep up the great work! Your body looks ah-mah-zing!
    Xo,
    Natasha Kotto
    http://www.natashakotto.com

    • beverleyc

      19 November

      Hi Natasha! Thank you so much for your kind words, and I am so pleased you stopped by. We definitely do have a similar working out style – the best way to do it I think! Love your blog as well, will be coming by for sure

  8. wow this looks like an intense workout! I wish I could jump as high as your box jumps lol I still am on the mini box. What app do you use to make gifs like this? love it!

    • beverleyc

      19 November

      You will get there!! Add on weight plates to make it a bit higher each time. And I use Gif Grabber!

  9. masala girl

    20 November

    this is great for times when i need a quick and sweaty workout! I just did a 5 week lifting phase (after training for a race for a few months, so all about the lifts! haha), and now i’m ready to go back to a mix & work on my HIIT. thankss 🙂

    • beverleyc

      20 November

      I’m so glad that you like it! The 5 week phase sounds awesome, you should send it my way =D

  10. Cayanne Marcus

    24 November

    Love this workout – and your awesome videos! Trying it tomorrow

    • beverleyc

      24 November

      Let me know how it goes =D

  11. Robyn

    10 April

    Great late night workout!

    • beverleyc

      10 April

      Thanks Robyn!

  12. Jason

    25 May

    Good god, who came up with manmakers? Great routine though!

  13. I love this!! I hate working out but still try to workout atleast an hour 4-5 days a week! This 15 min workout sounds amazing!!

    • beverleyc

      30 May

      Thanks Ami! At least you’re staying dedicated!

  14. girl you get those boxy jumps! so high! But looks like a great workout, and can’t wait to see the pics from Bali! (jealous that you went!)

    xo

  15. steffaning

    18 October

    Love this work out! Can’t wait to try it out tomorrow. Also, love this layout – its easy to follow while at work – instead of watching a video.

    Thanks! Big fan 🙂

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