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

EquipmentExerciseReps
Bench, DumbbellsSquat to Shoulder Press15
Bench, DumbbellsChest Press w/ Leg Raise15
Bench, DumbbellsKneeling Rows15
BenchBasic Crunch20
Jump RopeBasic Jump Rope1 min
Rest 30 secs
Repeat Circuit 3x

 

 

Workout 2

EquipmentExerciseReps
DumbbellsDeadlift to Row15
Bench, DumbbellsStep Ups w/ Bicep Curls20
BenchDecline Push Ups15
BenchJackknives20
Jump RopeAlternate Single Leg Jump Rope1 min
Rest 30 secs
Repeat Circuit 3x

 

 

Workout 3

EquipmentExerciseReps
DumbbellsSumo Squat w/ Hammer Curl15
Bench, DumbbellsDecline Renegade Rows15
Bench, DumbbellsAlternating Dumbbell Chest Press15
Bench, DumbbellsWeighted Crunches20
Jump RopeSide to Side Jump Rope1 min
Rest 30 secs
Repeat Circuit 3x

 

 

Workout 4

EquipmentExerciseReps
BenchPush Up to Extended Plank15
Bench, DumbbellsWeighted Bridges15
Bench, DumbbellsStraight Arm Lat Pullover15
BenchReverse Back Extensions20
Jump RopeFront to Back Jump Rope1 min
Rest 30 secs
Repeat Circuit 3x

 

 

Workout 5

EquipmentExerciseReps
Bench, DumbbellsSit Up to Standing Press15
Bench, DumbbellsAlternating Side Step Ups15
Bench, DumbbellsWeighted Dips20
BenchRussian Twists20
Jump RopeHigh Knees Jump Rope1 min
Rest 30 secs
Repeat Circuit 3x

 

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

Schreibe einen Kommentar

Deine E-Mail-Adresse wird nicht veröffentlicht. Erforderliche Felder sind mit * markiert.