Full Body Blast in 15 Minutes

🔥 FULL BODY HOME WORKOUT 🔥

Format: 40 sec work / 20 sec rest x 3–4 rounds

Equipment: Mat, Timer, Dumbbells (optional)

✅ Circuit (5 moves):

1. Bodyweight Squat to Reach (legs, glutes, shoulders)

   • Sink into a squat, drive up, press hands overhead. 💡 Modify: Squat to Press (Dumbbells optional).

     
     

2. Push-Ups (chest, triceps, core)

   • On Toes or Knees.

   • Keep core tight, elbows at 45°.

     💡 Modify: Incline push-up on a bench or couch.

     
     

3. Reverse Lunges (alternating) (legs, glutes, balance)

   • Using your bodyweight or hold dumbbells at side.

   • Keep your chest tall, step back into the lunge.

     
     

4. Shoulder Taps (back, biceps, core)

   • From a plank, raise one hand and tap your opposite shoulder.

     💡 Modify: Renegade Rows (Dumbbells optional).

     
     

5. Plank Jacks / Mountain Climbers (core, cardio)

   • Fast finisher!

   • Choose jacks (jump feet in/out) or climbers (knees to chest).

     💡 Modify: Slow climbers or high knees standing.

💥 Want Extra Burn?

Add a Cardio finisher (20 sec work / 10 sec rest x 8 rounds) of:

• Jump squats + High knees (Alternate each round)