Amazing 15-Minute Total Fitness Workout 6

A Total-Body Workout in Less Time than a Coffee Break

It seems that everyone is trying to hop aboard the fitness train this time of year. Many people find their answers through local fitness centers, boutique gyms and/or personal trainers. Others choose to pursue a solo path toward wellness, preferring to follow a workout regimen within the confines of their own home and on their own time. In response to this need, local personal trainer Andrew Murray has developed a quick five-exercise workout that can bring about noticeable changes in strength and conditioning in less time than a routine coffee break.

This routine is designed to provide a good dose of cardio conditioning while also working most upper and lower body muscle groups. The routine consists of two sets of five easy exercises and it requires minimal time and equipment.

Andrew Murray, certified by International Sports Sciences Association, bachelor’s degree in exercise science

First Baptist Church of Hendersonville Family Ministry Center

106 Bluegrass Commons Blvd., Hendersonville

Amazing 15-Minute Total Fitness Workout

500-Meter Row

Purpose: To elevate the heart rate and increase body’s blood flow

Equipment: Rowing machine

Row on a rowing machine as rapidly as possible until a total of 500 meters has been achieved. An additional benefit of this routine is a short period of high-intensity calorie burn. 

If a rowing machine is not available, substitute a short ¼-mile sprint outside.

Rest for 45 seconds.

Dumbbell Curl into Shoulder Press

Purpose: To strengthen and tone the biceps and front deltoid (shoulder) muscles

Equipment: Light to moderate dumbbells, 10 to 25 pounds

Begin by performing traditional dumbbell arm curls. Once the dumbbells have been curled into an upright position, push the dumbbells overhead using a pushing up motion. Repeat for a set of 10 repetitions.

Rest for 45 seconds.

Dumbbell Pushups

Purpose: To strengthen and tone chest, shoulder and triceps muscles

Equipment: Light to moderate dumbbells, 10 to 25 pounds

Lie on the floor holding two dumbbells held shoulder-length apart (to provide an added range of motion). Perform 10 pushup repetitions while holding the dumbbells to the floor. Modified pushups may be completed with knees remaining on the ground instead.

Rest for 45 seconds.

Bent Over Dumbbell Row

Purpose: To strengthen and tone the rear deltoid (shoulder) and inner back muscles, including the rhomboids, latissimus dorsi and trapezius

Equipment: Light to moderate dumbbells, 10 to 25 pounds

Lift the dumbbells with arms straight to the ground while bending over at the waist and keeping the back parallel to the ground. Next, pull the arms straight back in a butterfly motion until the dumbbells are parallel to the ground. Return to the starting position. Repeat for a set of 10 repetitions.

Rest for 45 seconds.

Jump Rope for 60 Seconds

Purpose: To add more cardio to the workout while strengthening and toning the hamstrings, calf and quadriceps muscles

Equipment: Jump rope

Jumping rope in place for 60 seconds.

Rest for 45 seconds.

Repeat all five exercises.