WORKOUT:

OVERVIEW:

Get ready to enhance your strength and flexibility with this dynamic 15-minute full-body workout! Suitable for all fitness levels, this at-home routine combines stretching, strength, and cardio exercises to help you stay fit and healthy. Follow along and feel the burn!

Workout Length	15 minutes
Workout Level	All Levels
Products Used	SF-DB02
Trainer	James King III

Hamstring Stretch

Begin with a gentle hamstring stretch to loosen up your muscles and prevent injury. Stand with your feet hip-width apart, bend at the hips, and reach for your toes. Hold for 30 seconds.

Genie Squats

Move into Genie Squats to target your legs and core. Stand with feet slightly wider than hip-width apart, arms crossed in front of you. Lower into a squat, keeping your back straight, and return to standing. Repeat for 30 seconds.

Step Jacks

Get your heart pumping with Step Jacks. Step out to the side with one foot while raising your arms overhead, then return to the center. Alternate sides for 30 seconds.

2-Way Squats with Dumbbell

Enhance your squat game by adding dumbbells. Perform a squat with feet shoulder-width apart, then bring your feet together and squat again. Alternate between the two stances for 30 seconds.

Ladder Climbs

Improve your cardiovascular endurance with Ladder Climbs. Mimic the motion of climbing a ladder by raising your knees high and pumping your arms. Continue for 30 seconds.

Repeat 2-Way Squats with Dumbbell

Repeat the 2-Way Squats with Dumbbell to further challenge your muscles. Alternate between wide and narrow stances for another 30 seconds.

Repeat Ladder Climbs

Boost your cardio once more with another set of Ladder Climbs. Maintain a steady pace for 30 seconds.

Dumbbell Deadlifts

Strengthen your hamstrings and lower back with Dumbbell Deadlifts. Hold a dumbbell in each hand, hinge at the hips, and lower the weights toward the ground. Return to standing and repeat for 30 seconds.

Speed Bags

Enhance your arm strength and coordination with Speed Bags. Mimic a boxing speed bag motion, keeping your fists close together and moving them in circular motions for 30 seconds.

Repeat Dumbbell Deadlifts

Repeat Dumbbell Deadlifts to further work your hamstrings and lower back. Maintain proper form for another 30 seconds.

Repeat Speed Bags

Repeat the Speed Bags exercise to keep your arms engaged and your heart rate up. Continue for 30 seconds.

Lateral Split Squats

Target your inner and outer thighs with Lateral Split Squats. Step out to the side and lower into a squat, then return to the center. Alternate sides for 30 seconds.

Side Shuffle to Hook Punches

Combine cardio and upper body strength with Side Shuffle to Hook Punches. Shuffle to one side, then throw a hook punch. Shuffle back and punch on the opposite side. Continue for 30 seconds.

Repeat Lateral Split Squats

Repeat Lateral Split Squats to further work your thighs and improve flexibility. Alternate sides for another 30 seconds.

Repeat Side Shuffle to Hook Punches

Repeat the Side Shuffle to Hook Punches to keep your heart rate up and your arms engaged. Continue for 30 seconds.

Slow-paced Squats

Transition to Slow-paced Squats to focus on form and muscle engagement. Lower slowly into a squat, hold for a moment, then return to standing. Repeat for 20 seconds.

Standard Pace Squats

Increase the tempo with Standard Pace Squats. Lower into a squat at a moderate pace and return to standing. Continue for 20 seconds.

Quick Pace Squats

Finish strong with Quick Pace Squats. Perform squats at a fast pace to maximize the burn. Push through for 30 seconds.

Kneeling Hip Flexor Stretch

Cool down with a Kneeling Hip Flexor Stretch. Kneel on one knee with the other foot in front, and gently push your hips forward. Hold for 30 seconds on each side.

Conclusion

Congratulations on completing your 15-minute full-body workout! This routine is perfect for enhancing your strength and flexibility while providing a great cardio workout. Keep practicing these exercises to stay fit and healthy. Don't forget to hydrate and stretch after your workout. See you next time!

15 Min Fusion Fitness - Dumbbells Strength and Flexibility

Get ready to enhance your strength and flexibility with this dynamic 15-minute full-body workout

WORKOUT: