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 exercise like this, check out our exercise page!
