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Bodyweight Workout: 15-Minute Full Body Routine

Ready to get sweaty in just 15 minutes? All you need is a mat and a screen to follow this quick bodyweight workout with an adidas trainer.

15-Minute Bodyweight Workout 

Work out alongside professional adidas trainer Dave Connor as he guides you through an eight-exercise pyramid workout. With no equipment needed aside from a mat, you’ll work your entire body in just 15 minutes, along with a quick warmup and cool down. If you prefer to do the workout on your own time, scroll down for step-by-step instructions. 
 

Are Bodyweight Workouts Effective? 

There’s no doubt that lifting weights will build strength, but can a bodyweight workout build muscle too? The answer is yes. Dave Connor, a trainer at the adidas HQ gym, sees great benefit in bodyweight workout routines. “Workouts like this are really dynamic and will challenge muscles in a different way from linear weights,” said Connor. 
 
The best part of bodyweight exercise? “You can do it anywhere,” said Connor. “All you need is space to lie down. You can do them at home or at the gym. Anybody can do it, all you need to do is do your best, and do it again.” 
 

How Often Should You Do Bodyweight Exercises? 

If you’re just beginning a new workout routine, Connor advises starting small but remaining consistent. “Listen to your body. Start small and build up from there once you’re consistently meeting that goal. Commit to this once a week for four weeks, then add on.” 
 
For those who are looking to add bodyweight workouts to their existing routine, workouts like this one can be great functional training that complements a weight workout as a metabolic finisher. 
 

Warmup

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a. World’s Greatest Stretch 

Instructions: 
  • Stand at the back of the mat and roll down, walking your hands out into a plank. 
  • Shift the hips up to down dog and bring your right foot forward into a low lunge. 
  • Drop your right elbow to the floor and open it up, raising your hand to the sky. 
  • Rock back to straighten your right leg for a hamstring stretch. Shift forward to the lunge and repeat this motion three times. 
  • Step your foot back into a plank, shifting hips to down dog and step your left foot forward. 
  • Repeat this motion on your left side three times. 
 
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b. Windshield Wipers 

Instructions: 
  • Lie on your back with your knees bent and heels on the floor, toes up to the sky. 
  • Shift both knees to your right side and then to your left side, keeping your back flat on the floor. Continue this movement for ten reps. 
 

Start Your Timer! 50 seconds work, 10 seconds rest in between. 

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1. Single-Leg Glute Bridge 

Instructions: 
  • Lie on your back with your knees bent. Raise one knee toward your chest. 
  • Drive your hips up, squeeze your glutes at the top and lower down. 
  • Alternate legs with each rep. 
 
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2. Lying Leg Circles 

Instructions: 
  • Lying on your back, lift your head and legs off the ground, 
  • Keeping your feet together, draw circles in the air, alternating directions with each rotation. 
  • If you need more support, place your hands beneath your butt to help keep your back flat on the ground and your core engaged.
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3. Batwing Plank Reps 

Instructions: 
  • Lying on your back, with your knees slightly bent and feet on the floor. 
  • Set your elbows on the ground by your sides with your hands toward the ceiling.  
  • Push your elbows into the ground to lift your chest toward the ceiling and lower down. Keep your chest broad and lifted through each rep.  
 
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4. Reverse Plank With Hip Flexion 

Instructions: 
  • With your hands below your shoulders and feet extended in front of you, lift your hips into a reverse plank. 
  • Pull one knee into your chest at a time, alternating legs with every rep. 
  • Modification: Bend your knees with your feet flat on the floor. 
 
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5. Plank Hip Dips 

Instructions: 
  • Begin in a forearm plank with your elbows below your shoulders and your core engaged. 
  • Rotate dipping your hips to the left and right, imagining that you’re arching your core up and over a small rainbow under you. 
 
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6. Plank to Down Dog Toe Taps 

Instructions: 
  • From a high plank position, pike your hips to down dog. 
  • As you shift to down dog, reach one hand back to touch the opposite toes. 
  • Shift forward to plank, and shift back to down dog, reaching the opposite hand with every rep. 
 
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7. Forward to Reverse Lunge 

Instructions: 
  • With a slight bend in your left standing leg, step your right leg forward into a lunge, then step your right leg back into a reverse lunge.  
  • Continue lunging on the same foot. Keep your torso upright and your core engaged through each rep. 
 
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8. Continuous Scissor Jump 

Instructions: 
  • From standing, jump high and scissor-switch your legs to land softly in a lunge. 
  • Immediately jump again, and scissor-switch so you land in a lunge with the opposite leg forward.  
  • Repeat, alternating legs with every rep. Keep your core engaged, and focus on landing softly and exploding into each jump with power. 
 
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Cool Down

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a. Supine Twist 

Instructions: 
  • Lie on your back with your right leg straight. Bend your left knee and shift it over to your right side. Hold this for about 30 seconds. 
  • Keep your shoulders flat on the floor and gently press your bent leg toward the ground with your hand. You’ll feel a nice stretch throughout your torso and glute. 
  • Repeat on the other side. 

Optional: Brettzel 

Instructions: 
  • From a supine twist, bend your right leg and try to grab your ankle with your left hand. Pull your knee back and breathe into the stretch. Repeat on the other side from supine twist.
 
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b. Child’s Pose 

Instructions: 
  • With hands and knees on the floor, shift your hips back, keeping your knees wide and your big toes touching. 
  • Extend your hands out in front, crossing your right hand over your left. Breathe into this stretch. Hold this stretch for at least 15 seconds.
 
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For more workouts like this, check the adidas blog.
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