This is How We Roll At Home Workout 15 min

Sep
2013
09

posted by on Daily Workouts - 10-15 minutes

2 comments

This at home workout is an all bodyweight workout and all you need is yourself and a timer. It doesn’t take much room is done in bout 15 minutes. This upper body workout will work your whole body as well with lots of all over body toning exercises. Dynamic jumping, rolling type exercises are great to boost the metabolism, strengthen and tighten the full body as well as give you functional strength, the kind that protects and assists you in your day to day life. It’s all over good, and it’s fun and the time goes by fast. So get out your timer and come join me in the gym!

 

This is How We Roll At Home Workout

Workout Breakdown

This workout has 5 parts.

Parts 1, 3 and 5 – Time challenge

Do 10 reps of:

Roll Back and Up to Push Up

Parts 2 and 4 – 5 minutes of intervals

Set your timer for 6 rounds of 10 seconds rest and 40 seconds work and go through the following 3 exercises twice:

Knee Tuck Reptile Push Ups
3 Elbow to Knee Crunch T Burpees
Oblique Double Crunches

 

This is How We Roll At Home Workout on Video

 

My Reps and Times

Parts 1, 3 and 5 each took aprox.. 1 minute and 30 seconds (est 5 min for all 3 parts)

Parts 2 and 4
Knee Tuck Reptile Push Ups – 8, 8 – 7, 8
3 Elbow to Knee Crunch T Burpees – 3, 3 – 3, 3
Oblique Double Crunches – 22, 24 – 23, 24

 

Exercise Descriptions

Roll Back and Up to Push Up

 

Standing at one end of mat, roll back so knees are overhead and then forward again. Place hands on ground and jump (or step) your legs back to plank position and do a push up, then jump (or step) your legs in towards hands and come up to standing. This is one rep. Continue doing as many reps as possible in time period. 

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Knee Tuck Reptile Push Ups

 

Start in plank position and do two knee tucks, one with each leg, and then as you start to lower to do a push up, one leg is brought out and up to side, knee bent and held out off the ground while push up is done, as you come up bring leg back to start position. Continue doing each push up with 2 knee tucks and alternating legs for each of the reptile push ups.

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3 Elbow to Knee Crunch T Burpees

 

Squat and jump legs back, push up then pivot body into side plank position with top arm stretched out towards ceiling in straight line, then bend arm and crunch elbow down towards bottom knee as it bends and comes up to meet elbow. After crunch return leg back to position do 2 more elbow to knee crunches. Then lower arm and come back to plank. Then jump legs back in and then jump up. This is one rep. Continue these movements alternating sides for each rep.

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Oblique Double Crunches

 

A double crunch is done from lying position and by bringing up simultaneously both knees and chest up to center. For the oblique double crunch you bring your chest straight up as usual, but the legs are brought up to one side, think of your knees as coming up to your shoulder instead if center, and alternating sides for each rep. Arms are held outstretched along sides of body parallel to ground throughout the movement. 

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Have a great workout!

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  • Awesome workout routine! I tried it yesterday and was sweating like anything. Keep up the good work. 🙂

    • Thanks Amy, great to hear. Good work, and yes, I liked this one too!