Full Body Sequence Workout

Posted on Monday, September 19th, 2011 at 6:03 am


Hi Everyone,


The beauty of today’s workout is that you can adjust it to suit your fitness level and schedule. 


I only had 15 minutes to spare before having to shower and pick-up my kids from nursery school so I made sure to get this in before anything else got in the way. 


It has a nice flow to it and works all of the major muscle groups (including the heart) throughout the different levels. 


If you’re a beginner, reduce the time to whatever is comfortable for you and modify the exercises. 


Remember that every little bit of effort counts on the long run.


Consistency is the key! 


As always, I show both advanced and beginner versions of this workout for your use.


So, give it a try!  



Workout Details:


Set your timer to count down from 15 minutes.  If you don’t have an interval timer, just keep track of your time on a watch or clock. 


There are 7 different exercises (I said 8 in the video - sorry, my mistake) and you will perform 5 repetitions for each exercise before moving onto the next one without taking any breaks. 


Of course if you get tired, take a sip of water and rest, but try to keep recovery time to a minimum. 


Note, performing the sequence from the 1st exercise to the last and back to the 1st counts as 1 set. 


The goal is to complete as many sets as you can in those 15 minutes.


Here are the exercises:


1. Lying Jacks x 5 reps to


2. Super(wo)man x 5 reps to


3. Push-Ups x 5 reps to


4. Reptile Plank x 5 reps to


5. Burpees x 5 reps to


6. Low Squats x 5 reps to


7. Tuck Jumps x 5 reps. 


Then reverse the sequence and go all the way back to the 1st exercise, and so on.


I hope you enjoy the workout.  


I completed 5 sets in 15 minutes but I’m sure I can do better next time.


Please leave me a comment as to how you did.


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