Advanced 15 Minute Express Workout A

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This is the TT 15 Minute Express Workout.

These are 15 minutes circuits (A, B & C). In each circuit, you will do 30 seconds of each exercise. If you are doing an exercise like dumbbell rows, you would perform 30 seconds on each side.

The first circuit will take you about 4-1/2 minutes to go through all 6 exercises. Then I want you to do that as many as you can in 15 minutes.

If you are new to this workout, just go through the circuit 1 or 2 times for the first week. After that, you can go really hard.

The first exercise is a dumbbell squat. You will need dumbbells and a bench for this first workout.

Hold the dumbells in each hand and squat for 30 seconds. You will work your upper back by holding the weights.

Next will be 30 seconds of decline pushups. Put your feet on the bench and lower down for a 2 second count and power back up.

Move immediately into dumbbell rows. You will probably use the same weights as you did for the squats. Put one knee and hand on then bench, keeping your back flat, back knee is slightly bent and row up for 30 seconds. Switch sides and do rows for another 30 seconds.

Next up are Bulgarian split squats for 30 seconds, but you'll do these at 1-1/2 reps. Lower down and only come half way up, lower back down and then drive all the way up. Switch legs and do 30 seconds on that side as well.

You won't have much time in between exercises, so move immediately into stability ball rollouts for 30 seconds. Place your hands on the ball and roll out for 3 counts and 1 count back while keeping it controlled and abs strong.

Make sure you have your kettlebell handy because we're going to do either kettlebell swings or dumbbell swings for 30 seconds.

You'll want to have a timer such as the kind I use called the Gymboss. You can set it for multiple rounds of 30 second intervals and you just listen for the beep to tell you when to switch exercises.

Then go back from the beginning and go through that circuit as many times as you can in 15 minutes.

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[Pbuilder]

@knewok Ab wheels are harder...

[UlaciHUN]

Hi everyone. At home I would like to workout. I would like to be a "muscle man". Can I do anything at home to be more muscular than now? And if yes, what can I do?

[bigtomw87]

@knewok yeah pretty much the same

[knewok]

would that roll out with the ball be the same as doing an ab-wheel roll out?? or do they work different muscles?

[markgoffeney]

first view and everythin

wow

:P