Name: Playbook - Brad and Jess Gouthro - 15 Minute Full Body Bodyweight Strength Workout
Uploaded: 2023-03-24T20:14:08.378Z
Duration: 15 min
Description: 15 Minute Full Body Bodyweight Strength Workout

Number Of Rounds
Complete 3 rounds of this 5 exercise circuit.

Reps
Complete each exercise for 30 seconds.

Rest
Take a 30 second break between exercises, then move directly into the next move.

Exercises
A1. Front Foot Elevated Prisoner Split Squat
Reps: 15 seconds per leg
Rest: 30 seconds
Sets: 3
Tempo: 1010

No Equipment Alternative Substitution: if you don’t have access to a 6 inch sturdy step, substitute this exercise with the standard stationary lunge on the floor.

A2. Alternating Staggered Push Up
Reps: 30 seconds
Rest: 30 seconds
Sets: 3
Tempo: 1010

A3. Swiss Ball Single Leg Hip Thrust
Reps: 15 seconds per leg
Rest: 30 seconds
Sets: 3
Tempo: 1011

No Equipment Alternative Substitution: if you don’t have access to a swiss ball, substitute this exercise with the standard single leg hip thrust on the floor.

A4. Glute Bridge Walkout
Reps: 30 seconds
Rest: 30 seconds
Sets: 3
Tempo: 3030

A5. Eccentric Negative Chin Up
Reps: 30 seconds
Rest: 30 seconds
Sets: 3
Tempo: 5011

No Equipment Alternative Substitution: if you don’t have access to a pull up bar, substitute this exercise with the bodyweight bent over row, with a 5 second isometric contraction at the top of the row.

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I really like how quick these workouts are and still target everything.

Crystal

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I usually only workout with Jess - glad I joined you today. Great workout! Question about the pull aparts - I’m hugging shoulders in towards my midline to narrow and lean out shoulders and lats - is this correct form?

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