Every major muscle group targeted in 14 minutes.
If you’re short on time but want a challenging workout that will push you to the limit, this workout is for you. This advanced workout targets every single major muscle group through various compound exercises. The high intensity and circuit routine also provides you with the benefit of any 14 minute cardio run. This is the perfect workout for all fitness levels.
14-Minute Advanced Workout
Equipment Needed: yoga mat or soft surface, interval timer (Gymboss is a free app download), set of medium weights (8-12 lbs)
What to Do: Read the descriptions and watch the videos below. Perform each exercise for the designated time. No rest in between. Perform this workout at a high intensity, 3-4 times a week to keep you strong, toned and energized. If you’re up for a challenge add more round.
Beginner’s Level: 2 rounds
Intermediate Level: 3 rounds
Advanced Level: 4 rounds
Exercises:
1. Alternating Superman -30 seconds
2. Weighted Jackknife -30 seconds
3. Push-up Row to Burpee -60 seconds
4. Sumo Squat into Tricep Extension -30 seconds
5. Side Burpee to Pushup -30 seconds
6. X Jump -30 seconds
7. Plank Hip Dips -30 seconds
8. Alternating Lunge with Bicep Curl -60 seconds
Instructional Videos
Alternating Superman
Weighted Jackknife
Push-up Row to Burpee
Squat into Tricep Extension
Side Burpee to Pushup
X Jump
Plank Hip Dips
Alternating Lunge with Bicep Curl
Looking for a few more challenges? Try some of our favorite workouts:
Killer Kettlebell Workout Challenge
Plyometric Workout Challenge
10 Minute Belly Fat-Burning Workout
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