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Group performing side plank exercises in gym

15 Minute Full Body Strength Workout

Fitting exercise in your busy schedule is hard, we know! Trying to coordinate schedules, and squeezing in a 30 or 60 minute workout can be downright exhausting. But, what if we told you that you could complete a full-body strength workout in 15 minutes?

Perfect solution, right? Well, our exercise physiologists at OhioHealth McConnell Heart Health Center put their heads together and created a quick and effective work that you can do at home, at the gym, maybe even at the office!

5 Full Body Strength Exercises

Bicep Curl + Squat + Overhead Press

  • Start with your feet hip width apart and your arms down at your side holding a set of dumbbells.
  • Do a bicep curl with your dumbbells and go into a squat.
  • While squatting, turn your palms to face one another at your shoulders.
  • Stand up from the squat, and press your dumbbells overhead, palms facing one another.
  • Lower the weights down to your shoulders and then from your shoulders down to your side.
  • Perform 2-3 sets of 10-15 reps.


Curtsy Lunge + Bend Arm Deltoid Raise

  • Stand with feet shoulder width apart and dumbbells in each hand at your sides.
  • Step back with your left leg and cross it behind the right side.
  • As you step back, lift your arms with a slight bend in your elbow out to the sides in a “T.”
  • Lower your arms as you return to a standing position.
  • Repeat on both sides. Perform 2-3 sets of 10-15 reps on each side.


Renegade Row + Push Up

  • Begin in a push-up positon with a dumbbell in each hand.
  • Do a push up, then shift your weight to the left side, keeping your hips square to the ground.
  • With your core engaged, row the right hand dumbbell back, keeping your elbow close to your side.
  • Lower dumbbell to the ground, shift weight to the right side and repeat. Perform 2-3 sets of 10-15 reps on each side.


Side Plank + Clamshell

  • Lay on your side with your knees bent and your feet behind you.
  • Position your elbow directly under your shoulder with your forearm flat on the ground and place your other hand on your hip.
  • Engage your core muscles and lift your body off the ground into a side plank position.
  • Keeping your heels together, lift your top leg up so that your toe and knee sweep toward the ceiling.
  • Maintain the side plank throughout the entire set.
  • Return to starting positon and repeat on both sides. Perform 2-3 sets of 10-15 reps on each side.


Floor Bridge + Alternating Lat PullOver/Skull Crusher

  • Lay on your back with single dumbbell cradled in both hands.
  • Lift hips off of the ground and lower the dumbble toward the ground with straight arms.
  • Return hands to starting position and lower hips to the ground.
  • Repeat the hip bridge, but this time, lower the dumbbell towards your face overhead and bend elbow.
  • Bring the dumbbell back to the center and lower hips to the floor.
  • Perform 2-3 sets of 10-15 reps.

For more exercises like this, check out our exercise page

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