Short on time but still need to get in a great total body strength session today? Look no further than this efficient, but effective, total body circuit workout that hits every major muscle group in less than 15 minutes!
We’ll circuit through (meaning little to no rest in between moves to maximize every minute) 5 compound moves to hit a variety of muscles, with extra emphasis on the larger groups:
Move #1: Alternating Rear Lunge and Opposite Arm Curl to Press (Glutes, Biceps, Shoulders)
Move #2: Squat, Hinge and Row (Quads, Hamstrings, Back)
Move #3: Split Squat and Overhead Extension (Quads, Glutes, Triceps, Shoulders)
Move #4: Chest Press and Core Alternating Leg Drop (Chest, Abs)
Move #5: X-Pull Down and Inner Thigh Squeeze (Back, Glutes, Inner Thighs)
If you have more time, skip back Move #1 to perform one or two more circuits of the moves for a longer workout. Remember you can increase your weight if you are ready for it to increase intensity at any time (or conversely, reduce your weight or use no weight at all to make it easier on your body). Please be sure to listen to your body throughout the workout and make any additional modifications you may need as we go.
EQUIPMENT: One moderately heavy-to-you set of dumbbells, mat (one light set of dumbbells, option)
FLOOR WORK: Yes
LEVEL: All
INTENSITY: Moderate
If you tried and enjoyed this video, please be sure to like and share it! And be sure to leave us a comment below and let us know if you did the session. We love hearing from you!
Thanks for moving with me today! 🙂
Feel free to keep moving if this got you ready for more – check out our playlists here on our channel (thanks for remembering to SUBSCRIBE and hit the notification bell to receive all of our new updates!) for tons more options.
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18 comments
I love all of your workouts 🌷
I was just thinking of doing a strength training workout and this popped up on my notification. Thanks Jessica!
Love your workouts especially the quick ones. They are always so effective. It's nice to have quick options!! Thanks you Jessica!!
You should add q place for donations/ gratitude on your videos ! I've seen other channels that you can join for a fee, perhaps that's a good idea for you ?
Muy buen entrenamiento. Es muy completo para aprovechar ese tiempo tan reducido.
Me encanta. Desde España,Muchas gracias!!!
Enjoying all the new workouts. You are the best! Extend greetings to your mom. She is my favorite modifier 😃
Brilliant workout, so good to have your new workouts available 😊
Thank you again. You have been my favorite to workout with since starting this journey 4 years ago! Cannot thank you enough!
Thank you for the detailed description!
Great workout! I love your short workouts!
Woohoo! I love this!!
Love the pillow reminder of Peanut
Thank you, Jessica! Love working out with you! My doctor told me "keep doing whatever you're doing" at my last checkup!
Great combination moves! And I love your Sweet Peanut pillow! 🥰
Am I supposed to hear something
I used to be very diligent with my diet and exercise. A variety of things disrupted my habits, and I've been struggling to get back at it. These short workouts are perfect when I don't feel motivated and even 30 minutes feels daunting! Thank you, Jessica, for providing such variety. You gentle soul always lifts my spirit. 💜❤️💜❤️
I love your workouts Jessica. For strength training you are my favourite instructor. Since becoming perimenopausal I've realised how much I need strength training 💜💜💙💙
This became right on time! I love having shorter workouts that pack a lot! Sometimes, you don’t have the time for 30 or more longer workouts and other times you just don’t have the energy or mental wherewithal to do something longer! So, workouts like this are great to have on hand! Love your workouts and glad to see you back…you are so calming to listen to…😃