15-Min Total Burn Workout: Full Body Home Exercise Routine

Full Body Home Workout Video
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Hello Everyone!

Welcome to today’s workout! This is a fantastic, full body workout that had me dripping sweat by the end. I used dumbbells for most of the exercises, but every exercise can also be performed with body weight. Choose the option that is challenging for you.

This standing workout routine will only take 15-Minutes per round. I got in one round and paired it with a 15-minute Ab routine. If you want to do the same you can find some great Core Workouts HERE.

Pre workout selfie in a leopard print sports bra and hot pink pants.

Pre-workout selfie, before the sweat.

When you workout, focus on the movement and the mind body connection. It’s important to understand how your body is moving, how each exercise feels and to focus on using good form. During the workout video I demonstrate several modifications for some of the exercises.

Remember, modifications are there to help you get the most out of your workout. You should choose the option that challenges you without sacrificing form or causing pain.

Sometimes people get into the mindset that a modification is “easier” but the purpose isn’t to be easy. It’s to be the appropriate level of challenge for where you are right now.

Running Shoes:

I always get a lot of questions about my shoes. Jesse and I both LOVE our Brooks Glycerin Running Shoes. They are great for neutral runners, and have a new stability option. If you are new to looking for quality running shoes I recommend getting into a store and having them analyze your stride and shoe wear pattern. So bring in the shoes you are currently running in. The bottom of the shoes tell a story about how you run, and how your feet strike the ground.

Don’t Forget to Have Fun:

Movement should be fun. Don’t be afraid to incorporate activities that you enjoy: biking, hiking, climbing, family walks. It doesn’t have to be high intensity to count. I personally love to get in a quick, intense workout, but I also enjoy going for family walks while my kids ride their bikes, horse back riding, and practicing hand stands. I worry less about looking a certain way, and more about feeling strong, healthy and happy. I find working out for those reasons to be very motivating and personally rewarding. Your reasons might be entirely different, and that’s okay! Knowing what motivates you to keep showing up can be a powerful tool.

I hope you enjoy today’s workout. I would love to know if you had a favorite move, or an exercise that you found especially challenging. If you post a post workout selfie, feel free to tag me in it so I can cheer you on.

See you soon with a new workout,

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

Set Interval Timer for 15 Rounds of 10/50.

  1. Squat Kick: Alternating
  2. Squat Rotation Hop: Alternating
  3. Warrior III: Right
  4. Warrior III: Left
  5. Lateral to Reverse Lunge: Right
  6. Lateral to Reverse Lunge: Left
  7. Front Kick Twist: Right
  8. Front Kick Twist: Left
  9. Chair Pose Twist
  10. Flat Back Stand
  11. Arm Cactus
  12. Overhead Reach to Squeeze
  13. Knee Tap Reach: Right
  14. Knee Tap Reach: Left
  15. Pendulum with Fly

Repeat 1-3X (I did one round + a 15-Minute Core Workout)

Photo Tutorial:

Photo demonstration of a squat to front kick. Start in the squating position.
Photo demonstration of a squat to front kick. Start in the squating position and transition to the front kick.
Photo demonstration of a squat to front kick. Start in the squating position and transition to the front kick.
Photo demonstration of a close leg chair squat.
Photo demonstration of a close leg chair squat rotating into an open sumo squat.
Photo demonstration of a close leg chair squat rotating into an open sumo squat hop.
Photo demonstration of Warrior III deadlift, also called Single Leg Deadlift.
Reverse lunge photo demonstration.
Lateral lunge photo demonstration.
Reverse lunge photo demonstration.
Photo demonstration for a front kick with side twist, alternating sides.
Photo demonstration for a front kick with side twist, alternating sides.
Photo demonstration for a front kick with side twist, alternating sides.
Flat Back exercise with dumbbell. Modification for the Good Morning Exercise.
Flat Back exercise with dumbbell. Modification for the Good Morning Exercise, starting from standing position.
Chair Pose Twist demonstration. With knees together in a chair pose squat, twist so one elbow is pointed toward the ceiling and the other toward the ground.
Chair Pose Twist demonstration. With knees together in a chair pose squat, twist so one elbow is pointed toward the ceiling and the other toward the ground.
Chair Pose Twist demonstration. With knees together in a chair pose squat, twist so one elbow is pointed toward the ceiling and the other toward the ground.
Yoga Arm Cactus with Dumbbells. Shoulder and back exercise demonstration.
Yoga Arm Cactus with Dumbbells. Shoulder and back exercise demonstration.
Overhead press with Dumbbells. Shoulder and back exercise demonstration.
Overhead press with Dumbbells. Shoulder and back exercise demonstration.
Kneeling to shoulder press with knee lift. This photo demonstrates the starting position from the ground with one knee kneeling and a dumbbell held at the chest.
Kneeling to shoulder press with knee lift. This photo demonstrates the lifted position with one knee lifted to hip height and a dumbbell held between two hands overhead.
Photo demonstration of Pendulum exercise to Fly with dumbbells. Start in a standing position.
Photo demonstration of Pendulum exercise to Fly with dumbbells. Start in a standing position and lift one leg laterally.
Photo demonstration of Pendulum exercise to Fly with dumbbells. Start in a standing position. After a lateral leg lift, lower the leg and transition into a Fly with dumbbells, both arms extended to the sides at approximately shoulder height.

3 thoughts on “15-Min Total Burn Workout: Full Body Home Exercise Routine”

  1. Teresa

    My reason to workout is mostly to stay healthy and get stronger.
    But also because I really enjoy it!
    How is the app going? Do you have news?

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