Five 15-Minute Total Body Workouts Using Only 3 Pieces Of Equipment

These workouts are simple and efficient. Only 3 pieces of equipment are required: a workout bench, a pair of dumbbells (I am using 25 lbs ones here), and a common, ordinary jump rope. Each workout consists of 3 strength exercises, 1 core exercise, and 1 cardio exercise using the jump rope. All of the strength exercises are compound total body movements that focus on the chest, back and legs. No exercise is repeated in any of these workouts! You go through 3 circuits with minimal rest.

Workout 1

Equipment Exercise Reps
Bench, Dumbbells Squat to Shoulder Press 15
Bench, Dumbbells Chest Press w/ Leg Raise 15
Bench, Dumbbells Kneeling Rows 15
Bench Basic Crunch 20
Jump Rope Basic Jump Rope 1 min
Rest 30 secs
Repeat Circuit 3x

 

 

Workout 2

Equipment Exercise Reps
Dumbbells Deadlift to Row 15
Bench, Dumbbells Step Ups w/ Bicep Curls 20
Bench Decline Push Ups 15
Bench Jackknives 20
Jump Rope Alternate Single Leg Jump Rope 1 min
Rest 30 secs
Repeat Circuit 3x

 

 

Workout 3

Equipment Exercise Reps
Dumbbells Sumo Squat w/ Hammer Curl 15
Bench, Dumbbells Decline Renegade Rows 15
Bench, Dumbbells Alternating Dumbbell Chest Press 15
Bench, Dumbbells Weighted Crunches 20
Jump Rope Side to Side Jump Rope 1 min
Rest 30 secs
Repeat Circuit 3x

 

 

Workout 4

Equipment Exercise Reps
Bench Push Up to Extended Plank 15
Bench, Dumbbells Weighted Bridges 15
Bench, Dumbbells Straight Arm Lat Pullover 15
Bench Reverse Back Extensions 20
Jump Rope Front to Back Jump Rope 1 min
Rest 30 secs
Repeat Circuit 3x

 

 

Workout 5

Equipment Exercise Reps
Bench, Dumbbells Sit Up to Standing Press 15
Bench, Dumbbells Alternating Side Step Ups 15
Bench, Dumbbells Weighted Dips 20
Bench Russian Twists 20
Jump Rope High Knees Jump Rope 1 min
Rest 30 secs
Repeat Circuit 3x

 

Source: Five 15-Minute Total Body Workouts Using Only 3 Pieces Of Equipment

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