Challenge Yourself With This 15-Minute Full Body Workout
Whether you're a seasoned gym-goer or just starting your fitness journey, this workout is designed to help you achieve your goals and take your fitness to the next level. With the help of high-performance trainer, Emmy Simpkins, we're sure you'll get a good sweat, challenge your body, and start getting the results you're looking for!
In this article, we break down the essential exercises and strategies for a well-rounded, effective workout regimen. It's time to unleash your full potential and sculpt the physique with this full-body workout!
High-Performance Training
With high-performance training, Emmy uses a systematic approach to each individual athlete and aims to bridge the gap between sports psych/science and training to provide blueprints and programs for optimal performance. This method is influenced by a broad range of modalities that are designed to enhance our lives outside of the gym.
Full Body Workout:
90 Seconds | 10 Rounds
Workout Breakdown:
Assault Bike
A brief yet intense burst of effort on this challenging cardio machine. In just a short time, this calorie burn demands significant exertion, making it a powerful addition to any workout routine.
Burpees
7 reps of a challenging full-body exercise that combines strength and cardio. It's a quick yet effective way to boost your heart rate and engage multiple muscle groups.
Double Unders
Jump rope - involves swinging the rope under your feet twice per jump. This rapid, dynamic movement targets your calves, shoulders, and core while elevating your heart rate for an intense cardiovascular workout.
Dumbbell Thrusters
Thrusters involve a dynamic movement that combines a squat with an overhead press using dumbbells. This exercise engages multiple muscle groups, including the legs, glutes, shoulders, and core. Choose a weight you feel comfortable with doing all 7 with correct form!
Odd Rounds:
(Minute 1, 3, 5, 7, 9)
8 Calories | Assault Bike
7 Burpees
REST the remainder of the minute
START next even round after the minute
Even Rounds:
(Minute 2, 4, 6, 8, 10)
40 Double Unders
7 Dumbbell Thrusters
Cool Down:(5 minutes)
Slow jog or walk, static stretching for major muscle groups.
Remember to listen to your body and modify exercises as needed. Focus on maintaining good form and pushing yourself during the high-intensity intervals.
Summary
Whether you're a high performance athlete or an enthusiastic gym goer, this regimen is tailored to elevate your workout routine and push your limits. Emmy's systematic approach brings intensity for optimal performance, leaving you feeling rejuvenated and ready for the day!
The workout consists of 10 rounds alternating between odd and even minutes, featuring dynamic exercises like the assault bike sprints, burpees, double unders, and dumbbell thrusters. Embrace the challenge and enhance your performance with this comprehensive 15-minute workout!
To view the whole workout on Instagram,CLICK HERE!
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