Workout of the Week

EXCEED FITNESS

WORKOUT
OF THE WEEK

A quick, effective workout you can do anywhere. No excuses. Just move, work hard and get stronger.

THIS WEEK'S CHALLENGE

🔥 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!

PART 1

WARM-UP

2 MINUTES

Perform each for 30 seconds:

01   High Knees
02   Arm Swings (forward and back)
03   Alternating Reverse Lunges
04   Jumping Jacks

PART 2

THE WORKOUT

12 MINUTES — 3 ROUNDS

40 seconds work / 20 seconds rest per movement.

01

Glute Bridges

STRENGTH

Lie on your back, drive hips up, squeeze glutes at the top.

02

Frog Jumps

CARDIO

Squat down and explode forward like a frog, then shuffle back.

03

Plank to Push-Up

STRENGTH + CORE

Start in forearm plank, push up to hands, return to forearms.

04

Speed Skaters

CARDIO

Leap side to side, landing on one foot with control.

05

Flutter Kicks

CORE

Lie on your back, legs straight, alternate quick kicks a few inches off the ground.

PART 3

COOL-DOWN

1 MINUTE

01   Seated Forward Fold — 30 sec
02   Downward Dog Hold — 30 sec
💪

CHALLENGE YOURSELF

✅ 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.

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