15-minute no-break full body workout

Hey, girls, if you’re looking for an effective workout to get your body into shape, we have something super cool for you.

You can sculpt a strong, beautiful body with the help of our 15-minute no-break full body workout. Are you interested in this workout? If so, keep reading to learn more about it!

Our workout includes a series of exercises that are easily combined together using the same pair of weights. That’s why you can go from one move to the next without pausing.

Moreover, this circuit will keep your heart rate up as you fully fatigue one muscle group after the next, which adds up to a serious muscular and endurance challenge for your entire body.

A strong core is the dream of any woman, is not it? So, as an advantage of this effective workout, you will get sexy body with a lean and beautiful belly.

You just need to complete this 15-minute workout 2 or 3 times a week, using 8 or 10-pound weights, moving from one exercise to the next without rest. We recommend you perform four rounds total to achieve your body goals in no time.

Scroll down to see instructions how to perform each move correctly to avoid injury and stretching!

#1. Step Ups

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1. Place a box or a step in front of you and stand up straight.

2. Step onto the box with your left foot and drive your right knee up.

3. Step down with your right foot and alternate legs until set is complete.

#2. Shoulder Press

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1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.

2. With your palms facing forward and your elbows under your wrists, position the dumbbells at your shoulders.

3. Push the dumbbells up and fully extend your arms.

4. Lower the dumbbells back down to your shoulders and repeat the movement until the set is complete.

#3. Heavy Lunges

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1. Stand tall with your feet hip-width apart.

2. Step out to the side with your right leg and lunge.

3. Keeping your weight in the left foot, take a big step back with your right leg, crossing it behind the left.

4. Bend your knees until your left thigh is parallel to the floor, and then step out to the side with your right leg.

5. Repeat for the duration of the set, and switch sides.

#4. Heavy Jump

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Hold light-medium weights and stand on the right foot with the left foot just behind you, resting on the toe.

Squat all the way down, touching the weights to the floor while keeping the back straight and the abs contracted.

Curl the weights up in a biceps curl and then hold that curl and press the weights overhead as you push to a standing position.

On the upward movement, keep the emphasis on the right leg.

Lower the weights and repeat the move for 10-16 reps before switching sides.

Complete 1-3 sets

#5. Deadlifts

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1. Stand up tall with your feet shoulder-width apart and hold a dumbbell in each hand.

2. Push your hips back and lower the dumbbells, while keeping your legs straight or only slightly bent.

3. Return to the starting position and repeat.

#6. Tricep Dips

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1. Place your hands behind you onto a chair, so that your fingers face forward.

2. Extend your legs and start bending your elbows.

3. Lower your body until your arms are at a 90-degree angle.

4. Lift your body back up until your arms are straight.

5. Repeat



#7. Boxing

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1. Stand with your feet hip-width apart, your knees slightly bent and hold a dumbbell in each hand.

2. Take a step forward with your left foot, keep your back foot at a 45-degree angle and position your body partially sideways.

3. Bring your arms up, so that the palms of the hands are facing the sides of the face.

4. Push your right arm out in a punching motion and then return to the starting position.

5. Switch sides and repeat.



#8. Russian Twist

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1. Lie down with your legs bent at the knees.

2. Elevate your upper body so that it creates a V shape with your thighs.

3. Twist your torso to the right, and then reverse the motion, twisting it to the left.

4. Repeat this movement until set is complete.