15 Minute Express Workout C

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This is Workout C from the Turbulence Training Express program. It's a 15-minute circuit and you will be doing 6 exercises each for 30 seconds. You will actually be done with this circuit in about 3 minutes.

The first time through, go nice and easy and do more of a warm-up circuit. Then the next time around go more intense and push harder through the rest of the circuits. Try to get through 5 circuits in 15 minutes.

Start out with a prisoner squat for 30 seconds. Interlace your fingers behind your head, pull your elbows back and keep your chest up. Your feet are slightly wider than hip width apart. Keep your chest up and push your hips back as you squat down. Keep your shoulder blades pulled together and your head back as much as possible.

Next, you will do 30 seconds of kneeling close grip pushups. Keep your body in a straight line and place your hands shoulder width apart. If you are strong enough, you can do regular pushups. Tuck your elbows into your sides as you lower down and then drive back up. You will feel this more in your triceps with the close grip pushups.

Grab a set of light dumbbells and do dumbbell rear deltoid raises. Bend your knees as you push your hips back. Lean forward slightly and raise the dumbbells out to the side. This is working the back of your shoulders and the muscles between your shoulder blades. It's a very good exercise for the upper back.

Next, you will do stability ball hip extensions. This exercise works the hamstrings and glutes. Put the soles of your feet on the ball and bridge your hips up so your body is in a straight line from your knees to your shoulders. Drive up as you squeeze your butt and lower back down.

Next up is 30 seconds of the bird dog exercise. This will work the small muscles in your lower back. Come down to your hands and knees holding your body in a straight line with a flat back. Slowly raise your opposite arm and opposite leg straight out so you have a flat back. Slowly bring them back in and alternate sides. You will need to brace your abs as if someone is going to punch you in the stomach.

Finish with 30 seconds of jumping jacks. You can also run in place. When you are doing your jumping jacks, make sure you are bringing your arms straight up over your head to improve your chest and upper back mobility.

If you are new to the circuit, go easy and only go through it twice. After that, you can try to get it done 5 times in 15 minutes.

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[eurodude91]

awesome workout thanks for posting!

[SMARTERTeamTraining]

Good explanations. Thanks for sharing. Looking forward to seeing more variations.

[1ndestructable]

awesome T-Shirt!