My 15 Minutes to Better Fitness

No Hand weights, Ease me into it:

• March/Step touch warm-up
• kick/hustle up back warmup

• Squats (10 reps)
• Plie squats (10 reps)
• Rest
• Repeat

• Stationary Lunges (8 reps each leg)
• Stationary Pulse lunges (8 reps each leg)
• Rest

• Push ups (10 reps)
• Rest
• Chest Press (10 reps)
• Rest
• Repeat

• Bent over Row (10 Reps)
• Lateral Raise (10 reps)
• Front Raise (8 Reps)
• Upright Row (8 reps)
• Bicep Curls ( 10 Reps)
• Tricep kickbacks (8 Reps)
• Rest
• Bicep Curls (10 Reps)
• Tricep kickbacks (8 reps)

• Quad, Hamstring & Tricep stretches

With hand weights, Ease me into it.

• Starting with a march warm-up and step touch warm up.

• Squats (12 reps)
• Plie Squats (12 reps)
• Repeat

• Plie  shoulder press (15 reps)
• Plie front raise (15 reps)
• Plie upright row (12 reps)
• Plie bicep curls (15 reps)
• Repeat

• Rest
• Chest Press (15 reps)
• Rest
• Bent over row (12 reps)
• Tricep kickback (12 reps)
• Repeat
• Finish with Hamstring & Quad stretches

No Hand weights/Up for a Challenge:

• March warm-up/Step Touch Warm-up

• Squats (10 Reps)
• Plie Squats (10 Reps)
• Repeat

• Stationary Lunges (8 reps both sides)
• Stationary Lunge Pulse (8 reps both sides)
• Karate Kick Squat (8 reps both sides)
• Rest
• Push ups (10 reps)
• Narrow  Push ups (10 reps)
• Rest
• Chest Press (10 reps)
• Rest
• Lateral Raises (10 reps)
• Front Raise (8 reps)
• Lift Sequence curls
• Hamstring & Quad Stretches
• Upper Back Stretch

Hand weights/Up for a Challenge:

• March Warm-up/Step Touch warm-up
• Squats (15 reps)
• Plie Squats (15 reps)
• Plie Shoulder Press (15 reps)
• Plie Front Raises (15 reps)
• Plie Bicep curls (15
• rest
• Push ups (12 reps)
• rest
• Bent over row (12 reps)
• Tricep Kick Backs (15 reps)
• Rest
• Push ups (12 reps)
• Rest
• Plie Shoulder press (15 reps)
• Plie upright Row (15 reps)
• Plie Bicep Curls (15 reps)
• Rest
• Narrow Push up (10 reps)
• Rest
• Quad stretches