🔥 15-Minute Bodyweight Blast – CrossFit-Style, No Equipment 🔥
Ready to crush a quick and powerful workout? This routine hits strength, cardio, and core in just 15 minutes. No gear, no gym — just your body and determination. Let's go!
Warm-Up (2 Minutes)
Perform each for 30 seconds:
1. High Knees
2. Arm Swings (forward and back)
3. Alternating Reverse Lunges
4. Jumping Jacks
Workout (12 Minutes – 3 Rounds)
40 seconds work / 20 seconds rest per movement:
1. Glute Bridges (Strength)
Lie on your back, drive hips up, squeeze glutes at the top.
2. Frog Jumps (Cardio)
Squat down and explode forward like a frog, then shuffle back.
3. Plank to Push-Up (Strength + Core)
Start in forearm plank, push up to hands, return to forearms.
4. Speed Skaters (Cardio)
Leap side to side, landing on one foot with control.
5. Flutter Kicks (Core)
Lie on your back, legs straight, alternate quick kicks a few inches off the ground.
Cool-Down (1 Minute)
1. Seated Forward Fold – 30 sec
2. Downward Dog Hold – 30 sec
✅ Tag a friend and challenge them to beat your pace!
Let’s keep moving, stay consistent, and get stronger together — no excuses. Share the sweat!
Becks
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*Consult with a healthcare professional before participating in this online workout program, and exercise at your own risk, as the creators are not responsible for any injuries or health issues that may arise.