• Author / Uploaded
• James Tibble

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YOU ARE NOT YOUR GYM MEMBERSHIP

100+ 15 minute workouts by @THEandrew.tracey

Contents Disclaimer

2

Follow me down the rabbit hole

4

Heating up

8

Pick your poison

10

Scaling up

14

Training Splits

16

Push

18

Pull

42

Upper

60

Lower

91

Total Body

119

Glossary

152

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Disclaimer You should consult your GP or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your doctor or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. This book offers health and fitness information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or 100+ 15 Minute Workouts by @THEandrew.tracey

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questions about your health, you should always consult with a GP or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read in this book. The use of any information provided on this site is solely at your own risk.

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follow me down the rabbit hole

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follow me down the rabbit hole You’re busy. I’m busy. It’s the 21st century, it’s the age of being busy. Somewhere along the line, the notion that a workout was an hour long became carved in stone, and the phrase ‘I’m too busy to exercise’ became more abused than the parmesan grinder at an Italian restaurant. So what if you don’t have an hour? You skip your workout altogether? If you only train three times per week, that’s a third of your structured fitness down the pan… So what if instead of trying to ‘find the time’, you found something to fit the time you had? Would that interest you?

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Let me paraphrase: “This is your chance. After this, there are no more excuses. You take the blue pill—the story ends, you wake up in your bed and believe whatever you want to believe. You take the red pill—you stay in Wonderland, and I show you how deep the rabbit hole goes. Remember: all I'm offering is the truth. Nothing more.” Then let’s go Alice. Intensity is the inverse of duration, so you’re not going to be dancing around in your living room doing high knees and mountain climbers, you’re going to do more in fifteen minutes than the average gym bro does in two hours, and you’re going to do it better. Still here? If you have just 15 minutes, this is your Red Pill, have longer? Tack one of these onto the end of your strength workout to leave no stone unturned, 100+ 15 Minute Workouts by @THEandrew.tracey

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they’re all categorised to make them easy for you to add into your own programming, finish your regularly scheduled workout with, or make a full substitution on the days when there just aren’t enough hours. If you’re brave, you could do two back to back; you’ll be carved from wood before you know it.

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heating up

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heating up Take sometime before performing any of these workouts, to bring your heart rate up, warm the muscles and joints you’re going to attack and work your body through a full range of motion. If you think not having time to train is annoying, you should try being injured… You may have a great go to warm-up in the bag already, I like to start each workout with a few rounds of push-ups, pull-ups and air squats at a high enough intensity to bring my heart rate up, coupled with some banded dislocates and face pulls, as well as some cossack squats and exaggerated lunges. Find what works and learn what *your* body needs to be ready to perform optimally whilst remaining injury free.�

100+ 15 Minute Workouts by @THEandrew.tracey

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pick your poison

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pick your poison The workouts are split into five categories, to make scheduling them and employing them in your arsenal easier: Push Working the ‘pushing’ muscles of the upper body and pressing movement patterns, think: chest, shoulders, triceps.

Pull The pulling musculature and movements of the upper body, think: the muscles of the upper and mid back, biceps.

Upper A combination of the above, working the entire upper body.

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Lower the musculature and movement patterns mostly loading your lower body, think: quadriceps, hamstrings, gluteus and in some cases lower back.

Total Body A combination of all of the above, working the entire body through multiple ranges of motion and movement patterns. Occasionally you will find the same workout in two categories or a workout in one category (ie pull) that seems to contain an exercise of movement that would traditionally be found in another category, in this case I have deemed that the protocol will not hinder your workouts in the other categories, and in some cases may even help with recovery. These workouts are unashamedly geared towards hypertrophy (muscle growth), but performing the necessary amount of volume in such a small time

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frame will of course have huge consequences on your conditioning, namely… it will improve, massively. If you’re looking for an engine building conditioning hit, head straight for the total body section.

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scaling up

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scaling up Many of the workouts contain loading suggestions, either in the form of a % of your bodyweight, a suggested weight (for both males and females), obviously these are just guidelines and you are to work within your limits, whether that mean raising or lowering the suggested weights. Be meticulous with your note taking, what weight did you use? How many reps or rounds did you get? Could you have gone heavier? Keep score, push harder each workout. Beat the notebook. Progress.

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training splits

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Upper, Lower

Push, Lower, Pull

Antagonistic

Complimentary

The Classic

Balance of Pushing & Pulling Exercises

Chest Shoulders Triceps

Chest Back

Back Triceps

Chest Triceps

Quads Hamstrings Calves

Quads Hamstrings Calves

Quads Hamstrings Calves

Shoulders Hamstrings

Back Biceps

Rest

Back Rear Delts Biceps

Shoulders Abs

Rest

Rest

Shoulders Abs

Balance of Pushing & Pulling Exercises

Rest

Rest

Quad Calves Abs

Quads Hamstrings Calves

Quads Hamstrings Calves

Biceps Triceps

Chest Biceps

Quads Hamstrings Calves

Optional Conditioning Abs

Optional Conditioning Abs

Optional Conditioning Abs

Optional Conditioning Abs

Optional Conditioning Abs

Rest

Rest

Rest

Rest

Rest

Sunday

Saturday

Friday

Thursday

Wednesday

Tuesday

Monday

training splits

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push

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push 15min EMOM 3 x strict press 3 x push press 3 x jerk Add weight each minute, drop out Strict press and then push press when they get too heavy then work to 3rm jerk for day

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push 15 minute AMRAP Max HSPU's Double that ^ number for push-ups Double that ^ number for hand elevated push-ups rest 90s after push-ups

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push 8-1 ladder/ EMOM 15rm on bar Min1) push press (descend from 8-1 reps) Min2) max handstand hold

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push 10-1/1-20 ladder In 15mins complete as far as possible 10-1 ladder of bench press @bw on bar 1-20 (going up in 2's) push-ups between each set Managed it in fifteen? Work back down

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push 14min E2MOM 5 x Z press 5 x clean 5 x push press 10 x push-up

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push 15 minute 30s max meter row 30s max push-ups (hands on rower seat) Score = total meters x total push-ups

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push 15min AMRAP 10 x push press @BW on bar 30m x farmers walk @50% BW each hand 2 x wall walk

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push 5 rounds 30s kneeling plate front raises 30s kneeling plate presses 30s standing plate push press 90s rest

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push 15min AMRAP 5 x push press 15m overhead carry 5 x push press

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push 15min AMRAP 5 x HSPU 10 x dip 20 x push up

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push 15min amrap max dips every time you break perform 10 x banded tricep pushdown

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push 15min alternating emom min 1) 10 x db lateral raise min 2) 10 x db high pull min 3) 10 x db eccentric focus press

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push 15min amrap max reps z-press (w/empty bar) every time you break perform 10 x push-up+10 x tricep pushdown

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push 15min alternating emom min 1) 5 x standing military press min 2) 10 x bench press min 3) 15 x dip @60kg barbell

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push 16min alt EMOM Min 1) 8 x bench press @ 10-12rm Min 2) 8 x dip @ 10-12rm

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push 16min alt EMOM Min 1) 8 x standing bb press @10-12rm Min 2) 8 x barbell upright row @10-12rm

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push 21-15-9 clean and push press Dips Push-ups

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push 15 min AMRAP 5 x SA DB clean and press (left) 5 x SA DB clean and press (right) 5 x burpee pull-up (16kg db ladies/ 24kg db gents)

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push 15 min alt EMOM 5 x weighted dip 10 x BW dip 15 x push-up

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push 15 min alt EMOM 'globo chest pump' 5 x incline bench press 10 x db floor press 15 x dip

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push 15min AMRAP Max dips Every time you break perform 10 x laying tricep extensions (M 15kg dumbbells/ F 7.5kg)

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push 15min AMRAP 6 x push press @ 75% bw 12 x dip 24 x HE push-up

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push 5 rounds1st min- 3-5 x HSPU ‘rest' remainder of min in HSH 2nd min- 15 x push-up then rest 3rd min- rest

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pull

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puLL Every 15 seconds x 15mins 2 x pull-up

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puLL 15min EMOM 5 x deadlift+5 chin-up Add weight to dead each set until you can't hit 5 then work back down. Score = highest weight on bar

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puLL 8min max metre row+EMOM = 5 x burpee 2 mins rest then 5min AMRAP of 5 x pull-up+10 x push-up (Aim for 6-10 rnds) Score equals total reps x row distance

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puLL 15m alternating EMOM 5 x pull-up 10 x chin-up 15 x inverted row

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puLL DEATH BY BURPEE X PULL-UP EMOM PERFORM 1 X BURPEE PULL-UP ADD ADDITIONAL REP EACH MINUTE WHEN YOU FAIL/ CAN’T FIT PRESCRIBED REPS INTO MINUTE CONTINUE UP LADDER AS JUST BURPEES, IF YOU FAIL ON BURPEES, CONTINUE AS PUSH-UPS

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puLL 15 MINUTE AMRAP1 X LEGLESS ROPE CLIMB 10 X PUSH-UP 15 X SILVERBACK SQUAT

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puLL 15MIN AMRAP TARGET=100 X DEADLIFTS@ BODYWEIGHT EVERY TIME YOU BREAK PERFORM5 X PULL-UP+10 x dip

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puLL 15min amrap 10-1/2-20 chin-up bicep curl (use empty olympic bar, go up in 2’s)

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puLL 16min alt EMOM Min 1) 8 x deadlift @10- 12rm Min 2) 8 x pull-up @10-12rm

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puLL 21-15-9 Chins (mix grips) Pendlay rows Hammer curls

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puLL 15min AMRAP Max pull-ups Every time you break perform 10x barbell curl (M 20kg bar/ F 10kg bar)

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puLL 15min AMRAP 6 x Pendlay row @ bw 12 x chin-up 24 x kneeling straight arm banded pulldown

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puLL 15min alternating emom 5 x weighted pull-ups 10 x chin-ups 15 x inverted row

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puLL 15 min emom perform 3 x wide grip pull-ups each minute add 2.5kg-5kg to a weight belt when you can’t hit 3, switch to chin-ups and continue when you can’t hit 3 drop weight and continue at sustainable weight

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puLL 15min amrap 5 x heavy barbell row 10 x deadlift (with same bar) 100m row afap

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puLL 15min amrap 21-15-9 each ofdeadlift @ bw inverted row barbell curl

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puLL 15min amrap 15-1 ladder ofbent over kb/db row left arm bent over kb/db row right arm (perform 15 on each, then 14 on each etc. males use 24kg females 16kg)

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upper

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upper alternating minute emom 50-60% BW on bar min 1- 10 x bench press+5 pull-up min 2- 10 x bent over row+5 push-up min 3- 10 x push press+5 pull-up

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upper 15 minute AMRAP 5 x chin 10 x dip 20 x push-up

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upper 15 minute AMRAP 5 x chin-up 10 x dip 15 x inverted row 20 x push-up

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upper 15 min AMRAP 5 x kb snatch 5 x kb clean and push press 5 x kb clean Switch sides

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upper 15min alt EMOM 5 x t2b 10 x hanging leg raise 15 x hanging knee raise

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upper 15min alt EMOM (AMRAP) min 1) 4-7 chin+10 curl min 2) 5-8 dips+10 tricep extension

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upper 7 rounds 40s standing bicep curl (non alt) 20s rest 40s laying tricep extension 20s rest

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upper 15 minutes 30s max meter row 30s max push-ups (hands on rower seat) Score= total meters x total push-ups

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upper 15 min alternating EMOM 1) 10 x dip 2) 10 x non alt db bicep curl 3) 5 x chin up 4) 10 x standing tricep extension

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upper 15min AMRAP Maximum push-ups Every time you break form 3 x pull-up Score= total push-ups divided by pull-ups

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upper 15min AMRAP Maximum Z press @ 25% bw on bar Every time you break form perform 5 x pull-up +10 x push-up Score equals max z presses

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upper 15min AMRAP 10 x push press @ BW on bar 30m x farmers walk @ 50% BW in each hand 2 x wall walk

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upper 15 min EMOM 5 x kb BOR +10 x push up on KB

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upper 15min AMRAP Push-up/ pull-up ascending ladder. Start at 1 of each add 1 each per round Rest/ pause as necessary e.g. can break sets of an exercise up to HIT target reps OF THAT SET Score equal highest SET you finish on

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upper 1-10 / 2-20 ladder of Bent over row Push-ups on bar (work up in 2's) @40-80kg

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upper 20-2/ 10-1/ 10-1 ladder of Dips Deadlift Chins AMRAP @ 1.5x bodyweight on bar

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upper 8min max metre row+EMOM= 5 x burpee 2 mins rest then5min AMRAP of5 x pull-up+10 x push-up (Aim for 6-10 rnds) Score equals total reps x row distance

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upper 15min AMRAP 10 x bench press @ BW 10 x pull-up

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upper 10min AMRAP 10 x push press @ 75% bodyweight 10 x pull-up No rest straight into5min AMRAP 15 x push-up 15 x barbell curl

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upper 15m EMOM 6 x clean and press Add 5kg per side each minute. Drop to just clean when you can't press anymore. Drop to deadlift when you can't clean anymore. Aim to get heavier with each lift OR start heavier if you can hit all cleans

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upper 15 MIN ALTERNATING EMOM MIN 1) 10 X RING PULL-UP MIN 2) 15 X RING DIP MIN 3) 20 X HANDS ELEVATED PUSH-UPS

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upper 15MIN AMRAP TARGET=100 X DEADLIFTS@ BODYWEIGHT EVERY TIME YOU BREAK PERFORM5 X PULL-UP+10 x dip

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upper 15MINUTE AMRAP ACCUMULATE AS MUCH TIME AS POSSIBLE IN WALL FACING HANDSTAND. EVERY TIME YOU BREAK PERFORM 5 X PULL-UPS AND REST 60S. SCORE= TOTAL PULL-UP REPS, AIM TO REDUCE NUMBER EACH WORKOUT

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upper 15 min amrap max reps bench press @ bw on bar every time you break perform- max pull-ups

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upper 15min amrap 1-10-1 ladder pendlay row push-ups on bar

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upper 15 min AMRAP 5 x SA DB clean and press (left) 5 x SA DB clean and press (right) 5 x burpee pull-up (16kg db ladies/ 24kg db gents)

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upper 15min Accumulate maximum total poundage with a plate ground to overhead (weight x reps = total)

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upper 15min AMRAP 1 x ring muscle up 5 x ring dip 5 x ring pull-up

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upper 15min AMRAP 5 x push up on bar 5 x Pendlay row 5 x hang clean 5 x push press 5 x pull-up

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upper 15min Every 30seconds perform5 x pull-up 10 x push-up Workout ends when you can no longer perform reps with perfect form. Beat total reps.

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Lower

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lower 10 rounds 30 second wall sit 30 second goblet squat (16-40kg) 30 second rest

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lower 10-1 ladder of Front squat @ 75% bw on bar Romanian deadlift

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lower 15 minute AMRAP 5 x front squat 10 x back squat 15 x deadlift (use front squat 8-10rm)

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lower 15min AMRAP Back squats @ bw on bar EMOM 5 x burpee

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lower 5 rounds 30s max goblet squats 30s max kettlebell swings 30s max kb sumo deadlift 90s rest

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lower 15min AMRAP 10 x reverse lunge (5/5 alternating) 15 x close stance squat 20 x sumo deadlift jump squat (All with 16/24kg db)

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lower 15min EMOM EMOM 6 x squats @ bw on bar Jump rope remainder of each minute

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lower 15min AMRAP 3 x deadlift @ 2 x bodyweight on bar 20 x split squat jump

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lower 15min EMOM EMOM perform 6 x back squat Add 2.5kg plate each side every minute Stick with when you can't get 6 reps Get to next 'level' next workout or start heavier if you ran out of time before you maxed out

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lower 15m alt EMOM 10 x dbl kb front rack squat 15 x kb swing 20 x box jump

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lower 15 min AMRAP 20 x split squat jump (alt) 100m sprint

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lower 5 rounds 90s max goblet squat 90s rest Workout ends if you put bell down during work period

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lower 15minute alt emom 5 x OHP 10 x front squat 15 x Deadlift Use same bar for all three

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lower 15min AMRAP Front squat/ RDL ascending ladder Start at 1 of each add 1 each per round, Rest/ pause as necessary e.g. can break sets of an exercise up to hit target reps, Score equal highest reps you finish on Use 40-60kg

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lower 10 rounds 30secs max metre bike 30secs max silverback squats 30secs rest Score equal metres/ cals x squats

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lower 15min AMRAP 5 x front squat 15m front rack walking lunge 10 x deadlift @60kg

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lower 15min alt EMOM 6 x close stance pause squats 12 x back squats 24 x sumo deadlift @60kg

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lower 20-2 ladder of Goblet squat Kb swings (Work down in 2's) AMRAP

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lower 15MIN AMRAP 5 X LUNGE LEFT 5 X LUNGE RIGHT 5 X REVERSE LUNGE LEFT 5 X REVERSE LUNGE RIGHT 10 X SILVERBACK SQUAT

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lower 15 min amrap 10-1/ 2-20 front squat @ bw on bar box jump

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lower 5min amrap goblet squats max reps emom perform10cals airbike 5min amrap max kettlebell swing emom perform10cals airbike 5min amrap max kettlbell sumo deadlift emom perform10cals airbike

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lower 14min alternating emom min 1) 5 x front squat @ bw on bar min 2) 10 x deadlift

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lower 16min alt EMOM Min 1) 8 x heels raised front squat @10-12rm Min 2) 8 x toes raised db RDL @10-12rm

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lower 15min AMRAP 20m x prowler/ car push 10 x jump squats 20m x prowler reverse march 15 x silverback squats

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lower 15min AMRAP Max squats @ BW on bar Every time you break perform 10 x box jump (or jump squat with tuck)

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lower 15min AMRAP 6 x front squat @

bw

12 x box jump 24 x silverback squat

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lower 15min AMRAP 6 x deadlift @ 125% bw 12 x KB swing (AHAP) 24 x split squat jump (each side)

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total body

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total body 15 minute AMRAP 5 x chin-up 10 x dip 15 x goblet squat (@ 16-40kg)

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Total Body 15 min AMRAP 5 x kb snatch 5 x kb clean and push press 5 x kb clean Switch sides

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Total Body 5 rounds 30s max goblet squats 30s max kettlebell swings 30s max kb sumo deadlift 90s rest

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Total Body 15min AMRAP 3 x deadlift @ 2 x bodyweight on bar 20 x split squat jump

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Total Body 15 minute 30s max meter row 30s max pushups (hands on rower seat) Score= total meters x total push-ups

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Total Body 15min AMRAP 10 x push press @ BW on bar 30m x farmers walk @ 50% BW in each hand 2 x wall walk

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Total Body 15min AMRAP 20m overhead carry 20m front rack carry 20m farmers walk

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Total Body 15minute AMRAP 10 x bench press 10 x deadlift 10 x front squat @15rm bench press weight for all 3

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Total Body 15minute alt emom 5 x OHP 10 x front squat 15 x Deadlift Use same bar for all three

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Total Body 10-1 ladder of Back squat @ bw on bar + pull-ups + push-ups How far down ladder can you get?

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Total Body 15 Alt min EMOM 5 x front squat+5 x push press (not thrusters, perform all fs before push presses) 5 x BOR+5 x deadlift Use push press 8-10rm

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Total Body 15min AMRAP 4 x push press 6 x power clean 8 x front squat 10 x deadlift @60kg

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Total Body 1-10 / 2-20 ladder of Push Press Front squat (work up in 2's) @40-60kg

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Total Body 15min AMRAP 5 x push press 10 x front squat 5 x pull-up

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Total Body 15m EMOM 6 x clean and press Add 5kg per side each minute. Drop to just clean when you can't press anymore, Drop to deadlift when you can't clean anymore, Aim to get heavier with each lift OR start heavier if you can hit all cleans

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Total Body 15m AMRAPMax Dbl kb/ db thrusters Every time you stop perform 5 x pull-ups

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Total Body DEATH BY BURPEE X PULL-UP EMOM PERFORM 1 X BURPEE PULL-UP ADD ADDITIONAL REP EACH MINUTE WHEN YOU FAIL/ CAN’T FIT PRESCRIBED REPS INTO MINUTE CONTINUE UP LADDER AS JUST BURPEES, IF YOU FAIL ON BURPEES, CONTINUE AS PUSH-UPS

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Total Body 15 MINUTE AMRAP 1 X LEGLESS ROPE CLIMB 10 X PUSH-UP 15 X SILVERBACK SQUAT

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Total Body 15 mins on running clock 30S PUSH-UP/ 30S FLR X 2 REST 60S 30S OHP/ 30S OVERHEAD HOLD X 2 REST 60S 30S OHP/ 30S OVERHEAD HOLD X 2 REST 60S 30S GOBLET SQUAT/ 30S WALL SIT X 2 REST 60S 30S GOBLET SQUAT/ 30S WALL SIT X 2 (USE 5-10KG DBS FOR PRESS, 12-32KG KB FOR SQUATS)

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Total Body 15MIN AMRAP ROW 2000M AFAP IN REMAINING TIME PERFORM AMRAP5 X CHIN-UP+10 X DIP+15 X PUSH-UP SCORE= TOTAL REPS

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Total Body 15MIN AMRAP TARGET=100 X DEADLIFTS@ BODYWEIGHT EVERY TIME YOU BREAK PERFORM5 X PULL-UP+10 x dip

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Total Body 15min amrap 5 Strict Press 5 Overhead Squats 10 Push press 10 Front Squat 15 Push Jerk 15 Back Squats @40-50kg

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Total Body 15min amrap 100m sprint 5 x pull-up+10 x push-up+15 x silverback squat

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Total Body 15min Amrap 100m row 10 x kb/db front squat 10 x kb/db push press

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Total Body 15min alternating emom min 1) 20 x goblet squat min 2) 100m row min 3) 20 x push-up min 4) 100m row min 5) 20 x single arm kb row (10 ea)

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Total Body 14min alternating emom min 1) 5 x front squat @ bw on bar min 2) 10 x deadlift

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Total Body 15min alternating emom min 1) 10 x pull-up min 2) 10 x front squat+push press min 3) 10 x dip

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Total Body 15min AMRAP 10 cals AB 5 x Kb/ Db clean/squat/ press complex

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Total Body 15min AMRAP 20m x Prowler/ car push 15 x push-up Sprint back 20m x Arm over arm pull

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Total Body 15min Accumulate maximum total poundage with a plate ground to overhead (weight x reps = total)

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Total Body 15min AMRAP Set J-hooks high in rack Perform max thrusters Every time you break rack the bar high and immediately perform max pull-ups on bar. Score= thrusters+pull-ups (M 40kg/ F 30kg)

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Total Body 15min AMRAP 6 x deadlift @ 125% bw 12 x KB swing (AHAP) 24 x split squat jump (each side)

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Glossary

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glossary emom Perform prescribed reps / sets / exercises at the beginning of each and every minute, resting for remainder of the minute (unless otherwise stated). alternating minute emom You will still work ‘emom’ using this protocol, but you will cycle through different exercises/reps each minute as prescribed. amrap As many reps/rounds as possible, with this protocol you attempt to get the maximum number of repetitions / sets of the prescribed exercises within a given timeframe, whilst maintaining the same standards. hspu Handstand push-up. ladder work down (or up if stated) in reps, usually alternating between two or more exercises. looks

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like- 10 reps of exercise a, 10 reps of exercise b, 9 reps of exercise a, 9 reps of exercise b etc until you reach one rep of each (or target reps if working upwards). some ladders may be prescribed in an opposing fashion, moving down in reps in one exercise whilst up in reps in the alternating exercise. AFAP As fast as possible-perform the prescribed reps / set / workout as fast as possible whilst maintaining good form and tempo. Shave time off by resting less, not by performing the movements faster. bw Bodyweight. refers to performing an exercise with only your own bodyweight as resistance. if ‘@bw’ (or a percentage of) is prescribed for a barbell exercise this dictates the weight on the bar (including the bar) should weigh as much as your bodyweight. Death By The ‘death by’ format refers to performing an exercise (or set of exercises) EMOM (unless otherwise stated), starting at one rep and adding an 100+ 15 Minute Workouts by @THEandrew.tracey

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additional rep each minute until eventually you cannot perform the prescribed reps within the minute, this is your ‘final round’. ‘Death By Burpees’ for example would look like this- 0.00- 1 burpee, 1.00- 2 burpees, 2.00- 3 burpees, 3.00-4 burpees etc until the indicated amount of burpees takes more than 60 seconds to perform (or you tap out). KB Kettlebell, if the workout calls for a kettlebell but one is not available, sub out for a similar weighted dumbbell. DB Dumbbell ALT Alternating. Generally referring to alternating minutes or alternating sides of the body. ie. Alt DB Curls. DBL Double.

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S Where following a number, S is shorthand for ‘SECONDS’ ie 30s = Thirty Seconds. RDL Romanian deadlift. Z PRESS Overhead press performed sitting down with legs open and flat to the ground. OHP Overhead press, a press from the shoulders to a full lock out above the head. BOR Bent over row. AHAP As heavy as possible. the heaviest weight you can use with perfect form for the prescribed reps. hsh Hand stand hold. static hold in the handstand 100+ 15 Minute Workouts by @THEandrew.tracey

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position (against wall or freestanding where form permits) full body tension pushing ground away to create ‘longest body’ possible. he Hands elevated. push up performed with hands on an elevated surface ie box or bench. change in angle decreases load/difficulty and will enable more reps. silverback squat A bodyweight squat with hands between legs, knuckles should touch the floor, between your feet at bottom of rep, this ensures good depth. pendlay row Variation of the bent over barbell row where the bar returns to a dead stop on the floor each rep. Thrusters A front squat into push press combo, performed as one movement with no pause. Wall walk Starting in a press-up position with feet against a 100+ 15 Minute Workouts by @THEandrew.tracey

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wall, ‘walk’ your feet up the wall and hands back until you are in a hsh, reverse movement back to press-up position. FLR Static hold in top of push-up position.

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YOU ARE NOT YOUR GYM MEMBERSHIP

100+ 15 Minute Workouts by @THEandrew.tracey