Five 15-Minute Total Body Workouts Using Only 3 Pieces of Equipment

Kenta Seki — Fri, 13 Oct 2017 02:40:36 +0000

These workouts are simple and efficient. Ony 3 pieces of equipment are required: a workout bench, a pair of dumbbells (I am using 25 lbs ones here), and a common, ordinary jump rope. Each workout consists of 3 strength exercises, 1 core exercise, and 1 cardio exercise using the jump rope. All of the strength exercises are compound total body movements that focus on the chest, back and legs. No exercise is repeated in any of these workouts! You go through 3 circuits with minimal rest.

Workout 1

Equipment	Exercise	Reps
Bench, Dumbbells	Squat to Shoulder Press	15
Bench, Dumbbells	Chest Press w/ Leg Raise	15
Bench, Dumbbells	Kneeling Rows	15
Bench	Basic Crunch	20
Jump Rope	Basic Jump Rope	1 min
Rest 30 secs
Repeat Circuit 3x

Workout 2

Equipment	Exercise	Reps
Dumbbells	Deadlift to Row	15
Bench, Dumbbells	Step Ups w/ Bicep Curls	20
Bench	Decline Push Ups	15
Bench	Jackknives	20
Jump Rope	Alternate Single Leg Jump Rope	1 min
Rest 30 secs
Repeat Circuit 3x

Workout 3

Equipment	Exercise	Reps
Dumbbells	Sumo Squat w/ Hammer Curl	15
Bench, Dumbbells	Decline Renegade Rows	15
Bench, Dumbbells	Alternating Dumbbell Chest Press	15
Bench, Dumbbells	Weighted Crunches	20
Jump Rope	Side to Side Jump Rope	1 min
Rest 30 secs
Repeat Circuit 3x

Workout 4

Equipment	Exercise	Reps
Bench	Push Up to Extended Plank	15
Bench, Dumbbells	Weighted Bridges	15
Bench, Dumbbells	Straight Arm Lat Pullover	15
Bench	Reverse Back Extensions	20
Jump Rope	Front to Back Jump Rope	1 min
Rest 30 secs
Repeat Circuit 3x

Workout 5

Equipment	Exercise	Reps
Bench, Dumbbells	Sit Up to Standing Press	15
Bench, Dumbbells	Alternating Side Step Ups	15
Bench, Dumbbells	Weighted Dips	20
Bench	Russian Twists	20
Jump Rope	High Knees Jump Rope	1 min
Rest 30 secs
Repeat Circuit 3x