Your Body Weight Workout – As Many Rounds As Possible
  • April 19, 2015
  • (Disclosure: Nike Women provided the clothing worn in this workout. As always, we only wear clothes that make us feel super strong)

    I’ve talked about work travel before. It’s generally intense and requires the packing in of a lot of work in a little time. This past week for me was probably the most intense work travel I’ve experienced, with barely a second to sleep, let alone work out.

    Every once in a while, a work trip is legitimately fun. This most recent trip mixed days of work and nights of fun. But at a certain point, five or six hours of sleep each night and little exercise isn’t going to cut it. So you’ve got to fit it in.

    Because of that packed schedule, I created a workout that can fit into a schedule that’s rife with excuses. Fifteen minutes is all that you need for this workout. Get up just 15 minutes earlier that you planned and hit it hard for the time you have using only your bodyweight.

    This workout consists of five simple exercises. Do each exercise 20 times and do as many rounds as possible in 15 minutes.

    Need a playlist? Try this one.

    Here’s your workout. All photos are by Christiana Basso.

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    Plank Jacks: In a plank position, jump your feet out and in like you’re doing a jumping jack in a plank.

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    V-Ups: From a laying position, lift your legs up to a 45 degree angle and reach your hands towards your feet. To make this easier, you can bend your legs instead of keeping them straight.

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    Spiderman planks: From a plank position, reach your knee out to your elbow on the same side. Step back into a plank and then reach the opposite knee towards your elbow.

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    Squat Jumps with a pulse at the bottom: From a squat position, jump up into the air and land in a squat. Pulse at the bottom of the squat.

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    Wall Sit Leg lifts: Sit into a wall sit with your hips and your knees bent at a 90 degree angle. Lift one straight leg off the floor so that your knees are parallel and lift and lower that straight leg. Do 20 on one leg, then switch.

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    Nike Women outfitted me for this workout. I’m wearing Nike Zoom Fit Agility shoes, the Nike Legendary Freeze Frame Tight, the Nike Pro Classic Sports Bra and the Nike Technical running tank.

    About Jeana Anderson Cohen

    Jeana Anderson Cohen is the founder and CEO of aSweatLife.com a destination for living your best life, with fitness as the catalyst. She's also the co-founder and head of strategy of the SweatWorking App. But before starting health-focused companies Jeana earned a degree in Journalism from the University of Wisconsin-Madison. For the first decade of her career, she created and executed social media strategies for brands. aSweatLife fuses her experience and her passion for wellness and SweatWorking was the natural evolution of that experience. You can find Jeana leading the team at aSweatLife, hosting aSweatLife’s monthly #Sweatworking events, and - on the rare evening off - you may find her using her Personal Training certification to coach group fitness classes across Chicago.