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