Need a Quick Sweat Sesh? Try This Trainer's 15-Minute Strengthening Total-Body Workout

Have you ever really wanted to do a workout but had no idea where to begin? Same. With so many options like barre, running, weightlifting, and yoga, it can be hard to pick a workout. If you have no idea what you should be doing and are looking for something that’s strengthening, quick, and can be done anywhere, we’ve got you covered.

POPSUGAR spoke to Brandon McDaniel, MS, RSSC, LA Dodger’s director of athletic development and performance science, and a Spartan race partner about the benefits of bodyweight exercises and workouts. Brandon explained that bodyweight exercises are a great form of cardio and can be used for injury prevention, rehabilitation, and strength training.

To help you out, Brandon created a workout, featuring many bodyweight moves, that will build strength, increase your stability and mobility, and prevent injury. Sounds like a winner to us. If you’re ready to give it a shot, keep reading.

The 15-Minute Total-Body Workout

To prevent injury, be sure to warm up before starting the workout. Here’s one of our favorite dynamic warmups. After you’ve warmed up, you can begin the workout. Brandon said to complete this workout as a circuit, meaning you’ll do one round of all the exercises below. Take 30 to 60 seconds of rest in between each round and repeat for a total of three to five rounds. Don’t forget to cool down and stretch once you’re done.

  • Elevated split squat: 10 reps on each leg
  • Glute bridge: five reps
  • Single-leg glute bridge: two rep on each leg
  • TRX row: 10 reps
  • Half-kneeling cable lift: 10 reps on each side
  • Bird dog: 10 reps on each side

Leave a Reply

Your email address will not be published. Required fields are marked *