15 Minute Advanced Bodyweight Workout | The Body Coach TV

Hello again and welcome back to Body Coach TV. You've chosen an

advanced

15-

minute

workout

, which means you're short on time but up for a challenge, so I have a lot of respect for that and will help you overcome a big challenge. 15

minute

session all with 100 efforts we are going to do 15 different movements 45 seconds in each exercise a very short rest of 15 seconds and we are going to try it is a short session, let's make the maximum effort to get the maximum Get out of this as much as we can As always, make sure you're warmed up, get ready for the session before we continue because the first exercise we're going to do is you're going to love these chest to floor burpees with your hands on the floor. chest, push the floor up and that's it, 45 seconds on that, how many people just turned off the video because they don't like it, but listen, that's the first move, come on, let's do it in five seconds, so many burpees in 45 seconds. as you can, okay, let's go up, come on, come on, one, come on, take the watch, as many as you can, chest, floor jump, really, come on, 15 seconds, the last one and rest, pour well, next exercise , mountain climbers, below. knees on the floor to chest, that's a live mirror, first we want to see sweat on this mat and then exercise, so knees to chest keep arm down locked, knees up nice and high, well, the shoulders are gone, keep them locked for ten seconds. four three two one oh oh suspicious fighting shoulders oh killer okay next simple sprint in place again high heart rate nice and fast come on quick feet quick sprint this is number three three fifteen come on go to the bell my time spring comes in my time 15 seconds 10 seconds a little fast I can't lift it, pick it up, start me, okay, push-ups that come from the knees or off the knees, please, foreign military style push-ups always tucked in only on the floor . push up, ah, okay, next exercise on the spot, hands up, raise your knee nice and high, smash those knees nice, I need to lift my chest, lift it nice, come on, for 15 minutes, it's nothing, We'll get through this, come on, stay. concentrate 30 seconds raise them high one two one two twenty seconds left 15 come on 10 seconds stretch raise your knee high ah, okay, next we have squat jumps, let's put our fingertips on the ground and jump, let's go like this You really bend those legs, your arms are straight, your fingers touch the floor, that means you're bending your knees and jumping, forward every time your feet touch the ground, oh, and make sure your fingertips are on the floor. bend your knees and go up for about 10 seconds ah five o Clock, oh, rest, then, up, down, plank, so the elbows go up, down, like this, down, down, up, up, we have to keep our abs tight, down, up, up, down, down, up, we activate those core muscles.

Next, we will do four lunge jumps, shuffling our feet. along, type of race, along four, there are four lines, arms, eight, at the end of the mat, let's go, so let's go, one, two, three, four, fast, with high knees, it as fast as you can to the other side and four, right, right, one, two, three, four, two, three, four, come. with your knees high, move forward on the mat and lower your knees, raise your knees, okay, next we'll do some touch jumps, basically in place, we're going to complete one, two, three, raise your knees, four, five, six, high up, knees up, seven. just kick these knees up, so go up, how high can you get them? can you reach your waist? 10 seconds, okay, the last one, up, okay, the next one, we shuffle to the side, we shuffle, we touch the ground, we shuffle, we touch the ground, this is it. number ten, let's go to 10 or 15. very quickly now fingertips in four weeks we have five movements of this come on, bend those legs fingertips towards the ground and we crawl again I'm from left to right 20 seconds let's go stay strong deep breaths 15 onwards the clock we are not going to give up we have five more movements keep going like this let's finish what we started ah five seconds four three two one and rest well, the next step I will do kicks, you start in this type of position here from the ground kick your leg through the center let's go for the middle kick through the middle kick through trying to stop our foot lift the leg off the ground center middle left center and it's slow you can speed it up if it works for you oh kick the pass the leg and keep it off the ground back to the center ah, here comes a hard sweat move, okay, next we'll do bear crawls crawling to the one under the mat, crawling back, come on so you can stay nice and get down the knees. stay close to the ground call forward pull back repeat can you stay strong our knees stay close to the floor come on come on this is

advanced

this is pushing us it's physical 10 seconds and back basically we're going to do five squat jumps five push-ups five times of squats five positions go one two three four five down on the floor five push-ups one two five and again repeat five and five two five times ah 15 seconds one two three four five last five push-ups one two go three four five ah the next one we have jumps of lunge 45 seconds of lunch time so come on one two one two control it score that back knee down there one two one two keep it up ah shake them off you gotta do 20 seconds we We have one more move after this one two come on 10 seconds push it finish them ah bam it's real five four three two and one oh okay next last move we spend our place when I say down we go down for a burpee so run with me until I stay down and we're just going to burp come on down up let's go last push down let's go 30 seconds sprint let's sprint sprint turn down down up okay 20 seconds let's go last we'll finish strong down down up extended extended sprint keep running ready last but being three two one down up good 175. oh wow 15 minutes 15 movements that were advanced well done if we finished it well if you kept those times 45 for the brutal things and um congratulations another day another progress and a lot of short it is very intense very effective super great to get you in shape your cardio your way of thinking your mental health has improved very well done have an amazing day if you want to know more about my new application.

I have a new app for

body

code chat with

workout

s, meal plans, live workout streaming through the app. It's awesome, yeah, check out the app store. It will arrive on Android in December. Lots of love. Everyone have a great day and I'll see. You'll be back here on Body Coach TV soon, good luck.