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Group performing side plank exercises in gym
OHIOHEALTH

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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