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What's up? What's up my fitness family Brent Kasmer here with BKPT. Yeah baby. Are you ready? I had a full body workout in 15 minutes. That is awesome. Are you ready to do this? So I had this setup with cables, a trap bar Dumbo on a bench. If you don't have these items, not a big deal there's 10s of ways to do this. I'm gonna tell you the exercises real quick and the first circuit but before I do that, you know what you got to do. You got to subscribe. Mash the notification bell and also show up i Listen love man give me some light. All right. Awesome
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my first last fight a long time, so forgot what it felt like I just had to remind myself. So nice big ol red spot there. It was hot as crap. So pretty warm. But anyways, Alright, first off with 10 reps of all four of these exercises where we go cable chest flies.
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We're gonna do bent over rows. We're gonna do pullovers the dumbbell straight arm pull over stiff arm pull overs. And then goblet squats goblet squats up on to the dumbbell as well. So, cable flyes you don't have that can we use dumbbells, obviously, or a resistance band with your.
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For the bento rows, I'm using the trap bar. You can use dumbbells you can use resistance bands. For the pullovers, same thing, dumbbell barbell, any kind of weighted anything.
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You could use a cable straight arm pulldown. So there's many ways you can do all of these exercises. But this is how I'm going to roll today. We're gonna go 10 reps of each of the four exercises or go through three times. Then there's another superset following but guess what? You got to wait and get there before I go over and tell you this magical recipe that's going to strip off body fat and give you that full body workout and less than 15 minutes
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All right, here we go. So 10 chest lines
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coming forward big thing with the chest flies is when it's good we
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all right 10 chess was right to the bench over roads
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back control
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right the pullover
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dumbbell
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right here.
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The goblet squat
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10 reps
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All right route three?
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All right, here's a pro tip as we went through each one of those exercises, so with the chess flies, it's not a huge power exercise, okay? So make sure you're getting a good squeeze. So making sure you're feeling that your chest, getting a good squeeze so it's not just going through it, you know, super fast. Squeeze it for one split second in the middle, kind of that nice and slow, driving those together, squeezing each and every time. All right. So second exercise was a bet over rooms. Make sure you pick up the bar or dumbbells wherever you're using. Then hinge those hips back, keeping that back nice and tight, pushing that butt back and making sure you're keeping that spinal line, not wiggling your head, up and down. All right, the pullovers. You want to make sure your head and neck are supported on the bench. You want to make sure you also are trying to drive in the lower back into the bench as well. And then the third quick tip on that same exercise. You want to make sure that your arms are staying in a fixed position. So there's not a lot of movement in your elbows. Okay, so not a lot of movement elbows. There's not a skull crusher. It's not a tricep exercise. You're really trying to tie it up underneath that chest and iterators all of our your lats are in your lats, a lot of those tie in muscles. All right goblet squats. Make sure you stay on your heels, almost keeping those toes elevated.
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It's not but back, keeping the core tight, keeping that spine aligned eyeballs up. Alright, there's a pro tips. All right, we got our last superset since they laugh, but it is a superset that that we're doing and it's weighted chest hips and trap bar deadlift. All right, it's a superset back and forth five reps of each. We're gonna try to get through five sets within all that 15 minutes we got our first quad set and then this second tricep all right
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so tricep but I met superset All right, here we go
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check that control
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to the trap bar deadlift
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heels
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back straight.
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A great
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day
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go for what's there man
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double down
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right
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step
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one
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ah all right so there is our full body workout
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15 minutes.
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One Croisette one super set for magnificent results. So you can't be thrown deadlifts in their chest, back.
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legs, arms, you know it. So hopefully you guys enjoyed this 15 minute workout. Hope you guys have put it to work for you. So, you know, take it to the gym, take it to your house where we got the equipment for it. If you need modifications, just let me know pop in the comments. I love sharing with you guys how to make this all work for you. All right. So 15 minutes, a nice little mini workout. Go ahead get it in. I mean, I'll just say alright, but you know, do you guys subscribe? Yeah, mash that notification bell. That way you get notified when I drop other great content. Give me guys all the hacks you need to get the most beneficial results and a minimum amount of all right, Dr. Notation bell
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