15 minutes of “Fast intense interval Training” Using multiple muscle groups without machines
- 15 Sets Total (60 Seconds Each)
- 45 Seconds of Fast intense Training
- 15 Second Resting interval
- Repeat 15 Times
*Don’t forget your
3 TO 5 MINUTE WARM-UP &
COOL DOWN WITH AN INCREDIBLE STRETCH!
FULL BODY FiiT FIFTEEN: Choose 15 different exercises using all of the major muscle groups and complete 1 set of each for a total of 15 sets.
2 DAY SPLIT FiiT FIFTEEN 1) UPPER BODY 2) LOWER BODY/CORE: Choose 5 exercises using each major muscle from each split day and repeat 3 times for a total of 15 sets.
Alternate your Resistance Training wih Aerobic Training for a totally intense workout.
You should work hard, pushing yourself to achieve as many reps as possible during each set. It is extremely important to do each rep with proper form as to NOT injure yourself!
Start out slow if your form is poor until you develop your muscles and learn the technique of each move. Then strive to increase how may reps you can complete while fully engaging your muscles.
Mix up the full body and 2 day split options during the week once you are stronger and have the proper form.
You should be working hard so your muscles are fatigued without ever reaching total failure!
Remember to have fun, train with your favorite music and a training partner if you can. Don’t forget your Gymboss interval timer (or gymboss app on your phone) to keep track of your time.
Try my sample workout below or customize your own to fit your level of fitness.
BodyFiiT’s FiiT FIFTEEN
* ALWAYS WARM-UP 3 TO 5 MINUTES BEFORE EXERCISE
| 15 EXERCISES | ||
| 1 | RT | PUSH UPS |
| 2 | AT | HIGH KNEES |
| 3 | RT | SQUAT/ROW |
| 4 | AT | BUTT KICKS |
| 5 | RT | ALTERNATING REVERSE LUNGE/BICEP CURL |
| 6 | AT | PLANK JACKS |
| 7 | RT | RIGHT LEG DEADLIFT |
| 8 | AT | BURPEES |
| 9 | RT | LEFT LEG DEADLIFT |
| 10 | AT | MOUNTAIN CLIMBERS |
| 11 | RT | STRAIGHT LEG DEADLIFT/CURL/PRESS |
| 12 | AT | PLIE DOUBLE HOP |
| 13 | CORE | KNEE RAISE (DIP STATION) |
| 14 | AT | ROCK N ROLL SQUAT JUMP |
| 15 | CORE | RUSSIAN TWISTS |
|
REPEAT FOR ADVANCED AFTER 2 MINUTE REST *COOL DOWN WITH A FULL BODY STRETCH |
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Supplies and Equipment I frequently use in my FiiT FIFTEEN program:
Yoga Mat
Gymboss interval timer
Polar heart rate monitor
Gripads
Dip Station
T-Grip Lite Bar
T-Grip Max
Ugi Ball
Dumbbells
*Check out my store if you would like to add any of these items to your FiiT FIFTEEN Program as well.