Only Have Fifteen Minutes? Do This Workout!

Hello, everyone! If you’re short on time, I’ve got a great workout for you that will hit every muscle group from your quads and lats to your pecs and core, and leave your metabolism revved up for hours afterwards!

Fit Fact: A 2002 study showed that the body’s oxygen consumption rate stayed elevated for at least 36 hours after an intense, whole-body resistance workout that included power-cleans, squats, and bench press (Chicago Tribune, Feb. 1, 2012).

My CrossFit workout yesterday was a 14-minute AMRAP (“as many rounds as possible”), programmed by my wonderful husband, that consisted of front squats, toes-to-bar, and push-ups. Please watch the following demo videos if you’re unfamiliar with front squats and toes-to-bar, or if you just need a reminder on how to do them properly!

Front Squats:


The WOD (workout of the day) is as follows:

In 14 minutes (got your timer ready?), perform the following as many times as you can:

  • 3 heavy front squats (for me, this was 75 pounds)
  • 10 toes-to-bar 
  • 10 push-ups
Remember to modify as needed! For instance, if you can’t quite do toes-to-bar yet, substitute hanging knee raises or knees-to-elbows instead. Push-ups can be done on knees or at an incline if standard push-ups are too challenging.
Stay fit, stay faithful ~<3 Di

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