Name: Playbook - Taylor Ramsdell - 15 min bodyweight 🔥💪
Uploaded: 2021-01-18T11:49:43.207Z
Duration: 15 min
Description: 15 min bodyweight 🔥💪

Jasten King

Michael

Perfect finisher!💪🏻
Hope that you will upload new workouts!🤪

Beni

Terra

Woo boo! Great way to finish a workout! 🔥🔥

Vanessa

FIRE!!!!! Everything you need for a quick  powerful sweat💧 🔥💪🏼

Ashleigh

Melina

Rob Morelli

Wooooooo ....I feel it! Loved this one! Keep it up coach!

Mariah

Mario

Anna Mikhitan-Feldman

No equipment needed! 

5 circuits, 2 minutes each 
Rest 1 minute between circuits 
Boom...you’re done! 

(If you want to add another round, go for it! Repeat entire workout for a 30 minute 🔥)

Use your bodyweight and a timer to get your work in with this 15 minute fast paced, heart pumping, sweaty good time! 

Stay connected with me on IG! Post vids/photos of you doing the workout! Tag me @taylor_ramsdell and use the #ramsdellstrong hashtag! 💪  I’m looking forward to seeing your work!

Perform all four 30 second rounds with no rest. Rest 1 minute after the circuit is finished.

In plank position, place hands slightly outside shoulders and at chest level. With control and a stable core, perform a push-up. 
Perform knee push-ups when and if necessary.

Push-ups

Place forearm on ground, with elbow directly below shoulder. Stack feet and lift hips off the ground. Keep body tight and straight with hips in line (not too low or too high).

Side plank

Side plank (other arm)

Circuit #1

Lie face up with knees bent and feet on the floor. Crunch up while contracting your midsection. Don’t pull on your neck.

Crunches

Lie on floor face up with one knee bent and foot on the floor. Other leg is straight. Push bent leg foot into the ground while lifting hips up. Keep hips square and stable. Flex glutes at the top.

Single leg hip thrust

Single leg hip thrust (other leg)

Circuit #2

In plank position, run knees while alternating legs. Keep the bent leg toes off the ground. Work to maintain stability and control.

Mountain climbers

In a kneeling all-fours position on the ground, lift knees off ground (bear crawl position). Twist torso to the right while kicking the right leg horizontally (left arm lifts off the ground). Pull right leg back to start position while placing left hand back to ground. Immediately, switch sides and kick the left leg out while raising the right hand.

Sit-through

In plank position, run knees while alternating legs. Keep the bent leg toes off the ground. Work to maintain control and stability.

Circuit #3

Run in place while bringing knees up to waist height or higher. Stay in one place. Pump your arms.

High knee run

Stand with feet approximately hip to shoulder distance apart. Lower into squat, keeping core stable and chest and back strong. Stand up strong.

Bodyweight squats

Circuit #4

Lie down face up with both knees bent and hands at sides of head. Lift torso up as if doing a crunch. Push left leg out and twist torso to the right while pulling right knee into chest. Then twist to the left and switch legs. Maintain the “crunch” position as you go from side to side for the entire set.

Bicycle crunches

Lie down face down with arms reaching above head. Simultaneously lift legs and arms by squeezing all the muscles in the back of your body.

Superman back extensions

Circuit #5

15 min bodyweight 🔥💪

CHEST + Upper HIIT + Sit-ups... TOASTY!!!!!

BACK

ARMS - Dumbbells

Amazing finisher💪🏻
Cannot wait for your new program🔥

Benito

10 min Airbike work

Tyler

Lennon Gisclair

🔥 15 min ABS 🔥

Wow! 💦💦 OMG thank you! What did I just workout cause my whole body hurts lol

LisaMarie Barrozo

2 a days
strong legs and able + 15 min bodyweight 💦💦💦😖

3 exercises. 15 minutes. 🔥.
(No equipment necessary)

I want to give 6 stars but i could not breathing😅🤙🏻

Fuck this workout 😂😂😂😂 thanks Taylor for being brutal as always! 👊🏿👊🏿👊🏿👊🏿

Kyle

Subbed the bike with DU’s but still got it done!

10 min finisher 💯🔥

power sweat  + 10 min finisher 💦💦💦

The POWER SWEAT!

Love taking my workouts on the road!! Perfect for the hotel gym! People were wondering what those bear crawl hops were all about 🤣 Do the same, stay the same. 🔥💪🏼💦

15 min bodyweight 🔥💪

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