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Training 15 Minutes Glutes + Legs + Cardio = Pain + Gains

Jayne Scott

Approved Supporter
VIP GOLD
Hi Y'all,

This is my glutes, legs plus cardio workout done under 15 minutes. No pain, no gain - Enjoy!

#1. Shoulder Width Squat - 60 sec
IMG-20230119-WA0000.jpg

#2. Wide Stance Sumo Squat - 60 sec
IMG-20230119-WA0001.jpg

#3. Hip Thrust (Left Leg) - 30 sec
IMG-20230119-WA0015.jpg

#4. Hip Thrust (Right Leg) - 30 sec
IMG-20230119-WA0003.jpg

#5. Hip Thrust (Double Leg) - 60 Sec
IMG-20230119-WA0005.jpg

#6. Glute Bridge Hold - 60 sec
IMG-20230119-WA0002.jpg

#7. Alt. Squat Lunges - 60 sec
IMG-20230119-WA0004.jpg

#8. Wall Sit - 30 sec
IMG-20230119-WA0012.jpg

#9. Animal Crawlers - 30 sec
IMG-20230119-WA0007.jpg

#10. Lunge & Kick - 30 sec
IMG-20230119-WA0011.jpg
 

Jayne Scott

Approved Supporter
VIP GOLD
Hi Y'all,

This is my glutes, legs plus cardio workout done under 15 minutes. No pain, no gain - Enjoy!

#1. Shoulder Width Squat - 60 sec
View attachment 646

#2. Wide Stance Sumo Squat - 60 sec
View attachment 647

#3. Hip Thrust (Left Leg) - 30 sec
View attachment 648

#4. Hip Thrust (Right Leg) - 30 sec
View attachment 649

#5. Hip Thrust (Double Leg) - 60 Sec
View attachment 650

#6. Glute Bridge Hold - 60 sec
View attachment 651

#7. Alt. Squat Lunges - 60 sec
View attachment 652

#8. Wall Sit - 30 sec
View attachment 653

#9. Animal Crawlers - 30 sec
View attachment 654

#10. Lunge & Kick - 30 sec
View attachment 655
IMG-20230119-WA0010.jpg

#11. Arm & Leg Raise - 30 sec
IMG-20230119-WA0006.jpg

#12. Jump Rope - 30 sec
IMG-20230119-WA0013.jpg

#13. Jumping Squats - 30 sec
IMG-20230119-WA0009.jpg

#14. Ice Skaters - 30 sec
IMG-20230119-WA0014.jpg

#15. Jumping Lunges - 60 sec
IMG-20230119-WA0008.jpg

I rest for between 30 to 45 seconds after 2 or more exercises. There's no science behind it, if I feel winded, I take a rest break, but all in all, I normally get this workout done just under 15 minutes and move on to the next program for the day.

And that's that!!
 

BookerTNY

Veteran
VIP
View attachment 656

#11. Arm & Leg Raise - 30 sec
View attachment 657

#12. Jump Rope - 30 sec
View attachment 658

#13. Jumping Squats - 30 sec
View attachment 659

#14. Ice Skaters - 30 sec
View attachment 660

#15. Jumping Lunges - 60 sec
View attachment 661

I rest for between 30 to 45 seconds after 2 or more exercises. There's no science behind it, if I feel winded, I take a rest break, but all in all, I normally get this workout done just under 15 minutes and move on to the next program for the day.

And that's that!!
@Jayne Scott you have the power
 
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