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15-min Full Body Burner Home Workout

11 min
 · 
8 exercises
Jump Squats
2 sets
15 reps
Spiderman Push-ups
2 sets
15 reps
Split Alternating Squat Jumps
2 sets
15 reps
Dynamic Clap Push-ups
2 sets
15 reps
Bodyweight Walking Lunges
2 sets
15 reps
Mountain Climbers
2 sets
15 reps
Bodyweight Squats
1 sets
15 reps
Burpees
1 sets
15 reps
15-min Full Body Burner Home Workout
11 min
 · 
8 exercises
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Jump Squats
2 sets
15 reps
Set 1 of 2
Rest before next set
Get ready
321GO
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
  2. Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
  3. Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
  4. Keep your back straight at all times.
  5. Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
  6. Pause for a count of one.
  7. In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
  8. At the same time extend our arms out above you.
  9. Land with your knees slightly bent to absorb the impact.
  10. Repeat
Spiderman Push-ups
2 sets
15 reps
Set 1 of 2
Rest before next set
Get ready
321GO
Primary muscle group(s):
Chest, Triceps
Secondary:
Abs, Shoulders
  1. Go into a standard push-up position, supporting your weight on your toes and hands. Your back is flat and your core is tight. Your hands should be directly beneath your shoulders.
  2. Lower yourself into a push-up. Focus the tension in the chest.
  3. As you descend, bring your right leg up and to the side. Try to touch the knee to the elbow. As you push yourself back up, return the leg to its original position. Repeat with the other side.
Split Alternating Squat Jumps
2 sets
15 reps
Set 1 of 2
Rest before next set
Get ready
321GO
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors, Hamstrings
  1. Stand upright and clasp your hands behind your head.
  2. Take one step forward into a split stance.
  3. Drop into a split squat so that your leading thigh is parallel to the floor.
  4. Push up from the balls of your feet rapidly to jump up, jumping as high as you can and
  5. switching legs midair.
  6. Land in the opposite stance dropping back down into a squat.
  7. Repeat.
Dynamic Clap Push-ups
2 sets
15 reps
Set 1 of 2
Rest before next set
Get ready
321GO
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Weight will be held up by your hands and feet. Hands should be slightly wider than shoulder-width. Core is tight and back is flat. Lower yourself down keeping perfect form.
  2. Explosively push yourself up, extending your elbows. While your hands are off the ground, clap them together.
  3. Return your hands to the ground just outside shoulder-width. Lower yourself back to the starting position.
Bodyweight Walking Lunges
2 sets
15 reps
Set 1 of 2
Rest before next set
Get ready
321GO
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Stand straight with your feet shoulder width apart and place your hands on your hips. This is the start position.
  2. Step forward with either leg in a long stride. Keep your other foot in place behind you.
  3. Bend your knees as you do this so your body is lowered towards the ground. Keep your back straight throughout the movement.
  4. Continue down until your front knee is just above the ground. (Your front leg should be bent 90 degrees at the knee)
  5. Hold for a count of one.
  6. Push down through your front heel and extend both knees to return to the start position.
  7. Pause then repeat with your other leg. When you have lunged with both legs, that is one repetition.
  8. Repeat.

Try to keep your hands on your hips at all times, using your obliques to keep your balance.

Mountain Climbers
2 sets
15 reps
Set 1 of 2
Rest before next set
Get ready
321GO
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Chest, Shoulders
  1. Place your hands flat on the floor, shoulder width apart.
  2. Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
  3. Your body should be in a straight line, with your weight supported on your hands and toes only.
  4. Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
  5. Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the startposition.
  6. Continue alternating in this manner for the desire amount of time.
Bodyweight Squats
1 sets
15 reps
Set 1 of 1
Rest before next set
Get ready
321GO
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
  2. Cross your arms in front of your body, place your hands behind your head (prisoner squat) or at the sides of your head.
  3.  Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
  4. Keep your back straight at all times.
  5. Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do not let your knees extend out beyond the level of your toes.
  6. Return to the start position by pushing down through your heels and extending your hips forward until you are standing straight. Repeat.
Burpees
1 sets
15 reps
Set 1 of 1
Rest before next set
Get ready
321GO
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Chest, Shoulders
  1. Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.
  2. In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.
  3. Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)
  4. Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.
  5. Complete 1 full push up.
  6. Jump your feet forward to just behind your hands.
  7. Use an explosive motion to push through your heels and return to the start postion.
  8. Repeat.
Workout done!
Exercises done
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