15 Minute Body Weight Workout
Print Workout Here
I think you’ll dig the variety of this workout. The exercises are a bit different, and challenge you mentally just as much as they challenge you physically.
What you will need:
- Mini band and set of weights.
Warm-Up:
- Included in workout.
Workout:
- We’re going to be doing each of the exercises, consecutively, for 50 seconds on and 10 seconds of rest, for a total of 3 sets.
Exercises:
- Cross over lunges – These are like the opposite of curtsey lunges, but instead of going backwards, you go forwards! Be sure to be gentle on the knees, keep the back flat and with a slight lean forward by hinging through the hips.
Modification: Do regular lunges instead - Wall plank walks – Starting away from the wall in a full plank position, walk your body towards the wall, and then your feet up the wall as high as you can go, until you’re doing a handstand.
Modification:Hold a plank and/or do mountain climbers insead. - 180 squat jumps– Complete a 180 squat jump as quiet as you can, so you’re nice and gentle on those joints.Be sure you land softly, and take your time on this one. It’s difficult!
Modification:Complete side to side squats instead without the jump. - Table top hover moves –Starting in a table top position, lift your knees slightly off the ground, and then move your body back a couple inches, back to centre, and then forward a bit.Repeat without moving too much!
- Push-ups with side planks– On or off your knees, you’re going to complete a push-up paired with a side plank on or off your knees. Lots of options ladies!
Modification: Lying down chest presses or flies instead…your choice!
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Make today badass,
Ashley Dale Grant
15 minutes with all the necessary component of fitness. Perfect length of time. Thank you.
You are most welcome – we are on the same page!!
I was excited about the 15 minutes until I got to the quads! Holy moly. Great work out, thanks! ?
Did it in my kitchen while dinner is being made ? loved it
It’s the best when you can get a quick sweat session in while dinner cooks!! Love it Sandra!
Exactly!!! That’s what I want…short and sneaky hehehe
Excellent workout! I did more like handstands against the wall (like one big step up) vs walking my arms back….lmao! I loved this quick workout! Thank you so much!! Happy Victoria Day!!
I’m glad you even gave it a try!! Way to go Momma!!! Thanks for fitting me in on your long weekend ;)
Loved this quickie!!! Now to shower!!!
So happy you were able to fit a shower in after this :)
All my fave moves. Thanks Ash
Loved it!!! Definitely still feel like I got a great workout (I really needed it too, was turning into a rage machine lol) Thanks Ash!
Girl, I know the feeling!!!
We wish had a wall in the class to try those fancy dancy plank thingamajigs. But we modified and kicked ass anyways. :)
Was feeling pretty lazy today before this. Not anymore!
Workouts are so good for that! Happy to hear it!
Great quickie. Thanks Ash you rock
Pumped after this one! Also supper sweaty….now to clean the house! LOL!
Way to be super efficient on your day off!! How’s your back feeling Daniella!?
Did this after a spin workout.
That was a mistake. My legs are jell-o!
You rock lady!! Not a mistake…but maybe something to pay for lol. Stretch it out!
The super short body weight ones are always the toughest! Thanks for the May 2-4 burn! I’ve earned a beer ?
I certainly hope you enjoyed that beer on the Holiday Monday Momma!!
Done! Great. Could not do those Hand stands but plank walked and pulled legs in to arms for ab squeeze so it worked. Thanks!
That totally works! I love that you modified it to work for you. Awesome work Jackie!!
Great one Ash! Perfect way to start the day…. SWEATY!!?
I couldn’t agree more hehe!!
Loved this! My quads are on fire!
Sweet, I was going for fire!!
Love this workout. It’s my top bookmarked. Thanks for making me sweat.
That’s so amazing!!!
I love a new challenge and the exercises in this workout delivered just that! I’m really digging the walking wall plank.
I’m glad you enjoyed it, because I almost didn’t do it! Like you, I’ve needed that change lately, so I’m so happy you were into it!
Thankful, so very thankful to see this short week of workouts. I’ve been behind for 7 weeks and just not able to catch up no matter how badly I want too! This week I’m making it a little more about me on the days I can, starting with tonight :) #1 down for this beautiful Tuesday!
I’m so happy we could gift you with some shorter ones too this week! That’s exactly what these workouts are for…hectic lives that need quick little sweat sessions in it. You’ll catch up…without a doubt Momma!!
Crazy how 15 min can have the sweat dripping! Thanks Ash
I couldn’t agree more Jenn!! Haha. Way to get it going on a Tuesday!
This was great! Loved the wall hand stands
I’m so happy they’ve been a hit!! They are hard, but super fun!!
Those plank wall walks were a total flashback to old studio bootcamp! And the plank rocks might be one of my new favs!!
I completely agree! I’ve been thinking about that studio a lot since we went there recently for a photoshoot! Glad you enjoyed the workout ;)
Just got to this one today! Love the quick, effective workouts! Knowing the workout is only 15 minutes really helps me convince myself to get out of bed and do it ?? ?
I’m so happy to hear that! Like you, sometimes that’s how I convince myself to get moving when I’m not totally in the move.
Amazing, as always! Going to remember this one as a quicky at the cottage this weekend!! Thanks Ashley!
Great idea! You can print them out too lady if you want to take it to the cottage with you!!
This was perfect. And was easy to fit in today. Loved it.
Quick is important during these times to help you stick with it! Glad you snuck it in yesterday Lauren!
Done! Never miss a Monday ?
You got it Dude!!
This was a nice quick one for my lunch. I always appreciate the modifications you and Kaylie provide. 180 squat jumps aggravate my lower back so just doing regular squats was a good enough substitution for me!
I’m thrilled you listened to your body and took the modifications!! It surely would be enough :)
Done. After a two week break with camping and painting my garage, I’ve been missing workouts and body is aching. Needed those stretches! Glad to get back into it today.
I’m so glad you’re back at it too!! Hope you had a fabulous birthday lady!!
I forgot the shorter the workout the tougher they are haha?
Yup!!! HEHE
Quick little burner… gotta love it :)
I’m glad you do!! Nice work :)
1 of 3 done
Nice work Ash!!
This was my first workout in what feels like forever! It was perfect, not too intense, but I’ll be feeling it tomorrow :) Thanks Ash!
Quick little burner…i’ll be feeling it tomorrow…. Thanks Ash!!
Those hovers are intense!
Happy Friday!
Great little workout to kick off my Friday!
First work out in a week. Loved it. Thanks Ashley!
That was fun! Loved the different exercises this week.
Nice and quick and effective ?
Awesome!! Glad you think so!
Great quick workout! Combo’d with Kaylie’s stability ball workout! Legs on fire ?
Done! Having trouble getting in a groove these last couple weeks. The chaos of no routine is not my forte.
You and so many!! I can’t wait for September to have some routine again.
Great one! Feels good to get a RF workout done!!
It feels good to read your response!!