15 Minute Legs & Abs Workout (Bodyweight)

Good morning!

Today I have a workout to share with you that serves many different purposes. It focuses on exercises that target the abs and legs, but it also includes a few upper body elements as well. (Sneaky, sneaky!)

I planned on photographing this workout outside, but (despite the Cold Weather workout apparel featured in this post) it’s just too cold out there for my comfort. We’re dangerously close to single digits this week!

Missing my normal cardio routine outside, I put together a legs and abs circuit that involves a few exercises that are sure to get your heart rate up in no time. Each round takes about five minutes to complete, so you could easily fit three rounds (or about fifteen minutes) into an early morning, lunch break, or late night workout at home.

 

 

Complete each exercise consecutively as a circuit, make sure you have a mat if you’re on a hard surface, and – as always – please modify and rest as needed.

 

Exercise Breakdown

 

• Crunchy Frogs

Get on a mat or carpeted area and begin sitting, balancing right behind your sits bones (sitting bones). Rock back slightly and lift your feet off of the floor. Gently pull your knees into your chest. Exhaling, think of pulling your belly button to your spine and slowly lean back to straighten your legs and open your arms to the sides.

Inhaling, return to the starting position. This is one rep. Repeat for 15 reps.

 

• Sumo Squat To Side Crunch

Stand with your legs wider than a normal squat with your toes turned out. Place your hands behind your head with your elbows wide. Push your hips back while lowering your body until your thighs are almost parallel to the floor. Bracing your core, push back up to a standing position then shift your weight to your right leg, rotate your hip, and lift your left leg off of the floor. Crunch your left elbow towards your left knee, hold for a second, then return to starting position.

This is one rep. Repeat for 10 reps per side.

 

• Up-Down Planks

Start in a straight arm plank position with your hands under your shoulders and feet hip width apart. Lower your left elbow to the mat, followed by your right. Put your left hand on the mat and straighten your left arm. Repeat and do the same on the right to return to a full straight arm plank. This is one rep.

For this workout, I suggest doing 5 reps starting with your left and 5 reps (in reverse) starting with your right. Complete 10 reps.

 

• Curtsey Lunge With Crossover Reaches

Start with your feet hip-width apart, and your hands on your hips or in fists in front of you. Take a big step back with your left leg, crossing it behind your right. Bend your knees and lower your hips until your right thigh is almost parallel to the floor. Keep your shoulders as square to the front as possible and reach towards the floor with your left hand.

Return to standing position and switch sides. This is one rep. Complete for 10 reps.

 

• Single Leg Triceps Pulses

Start seated with your hands behind you (under your shoulders) and fingers pointed towards you. Place your feet under your knees and press your heels into the ground as your raise your pelvis off of the floor. Keeping your core tight, raise your right leg off of the floor, straighten your leg, and flex your foot.

Keeping your body in this same position, slightly bend your arms down to pulse (similar to a triceps dip) then push your arms straight back to the starting position. This is one rep. Complete 10 reps on each leg.

 

• Squat Jump with Heel Clicks

Start with your feet a bit wider than your shoulders. Stand tall, then come down into a squat position with your thighs slightly higher then your knees. Quickly push yourself up into the air (your body should be straight), bring your heels together and straighten the arms, then land back in the squat position and pause for a moment before repeating.

You can always choose to do (stationary) air squats if you feel uncomfortable jumping.

 

CALIA by Carrie Underwood

 

Thank you to CALIA by Carrie Underwood for supplying me with this adorable wintery outfit!

Those of you who have been reading the blog since last year already know my love for this brand is strong, and this month’s shipment got me all kinds of excited.

Cold Weather Funnel Neck Shirt // Cold Weather Printed Tight Fit Leggings

I was more than happy to see this adorable puffer winter coat and pom beanie, which are both key factors in staying warm in Michigan this time of year.

Women’s Puffer Jacket // Cold Weather Slouchy Pom Beanie

I absolutely love pom beanies, and although I like the look of slouchy beanies, I chose to make this one a little less so by folding it up. I’ll probably end up wearing it both ways.

The puffer jacket has a semi-fitted design that is made to keep you warm before and after your workout. I like how the back is slightly lower than the front, and how there is a zipper on the inside with snaps on the outside.

I will say, however, that the snaps are somewhat tricky to press together quickly. I really love the shawl hood on the inside and the long, comfortable thumbholes. (You can see more of the details here.) It reminds me of a puffer vest with a built-in activewear long sleeve shirt, and it is a piece I am looking forward to adding to my winter wardrobe.

I fell for the Cold Weather Funnel Neck Shirt as soon as I pulled it out of the box. The BODYWARM fabric (designed to keep the body warm by trapping heat without a thick layer) is moisture-wicking, and I really love the cinchable funnel neckline and extended fabric for thumbholes. The teal marine color is absolutely gorgeous, too.

The Cold Weather Printed Tight Fit Leggings aren’t my favorite CALIA piece, but I think that’s because I’m spoiled by having a handful of stretchy, extremely comfortable ones. Just like the shirt featured above, these leggings are made of BODYWARM fabric which will be greatly appreciated on my winter runs. The wide, supported waistband is always a win in my book, and as always, the hidden zipper pouch is worth mentioning.

The CALIA by Carrie Underwood line is available exclusively at DICK’S Sporting Goods or online. You can stay in the know with Carrie’s latest products by following the CALIA social channels.

 

Facebook: https://www.facebook.com/CALIAbyCarrie 

Twitter: @CALIAbyCarrie

Instagram: @CALIAbyCarrie

Pinterest: https://www.pinterest.com/caliabycarrie/

 

I hope you enjoy the workout if you decide to give it a try. Stay warm out there!

 

This post is sponsored by FitFluential on behalf of CALIA.

 

Disclaimer: Although I am a certified personal trainer, I am not necessarily your personal trainer. The workouts I post are what work best for me, and might not be the right type of exercises for you. I always recommend consulting a doctor or health professional before making changes to your diet and/or fitness routine. <3