Athlean-XX for Women: Quickies

Athlean-XX "Quickies" is created by Jeff Cavaliere, and led by Sue Carlucci (just her in a gym, no background exercisers), and consists of 4, five minute total body circuits. The workouts are circuit-style (one exercise completed after the other w/o rest), have 5 exercises, and most are time based, 1 minute duration of time per exercise. The Gym Workout for Reps" has 20 reps per exercise. These workouts are recommended when one is short on time, but can be completed multiple times for more challenge or longer workout. The Plyo Circuit does not require equipment, but the others do (vary from dumbbells, pull-up bar, bench/step). I use the Plyo circuit as a finisher to other workouts, and have combined the different workouts to make 15 min. workout. They're good, short workouts w/ a variety of exercises and intensity, plus good cardio effect for most.

"Plyo Circuit": 5 exercises, 1 minute each exercise

Jump rope

Speed Skater

Burpees

Mountain Climbers

Plyo Pushups

"Gym Workout for Time": 5 exercises, 1 minute each exercise

Equipment: pull-up bar, bench/step

Pull-ups

Incline Pushups: hands on high step/bench

Split Leg Squat: rear leg elevated on step

Lunge Jumps (on step)

(Incline) Mountain Climbers

"Gym Workout for Reps": 5 exercises, 20 reps per exercise or side

Equipment: med ball, dumbbells/barbell, bench/high step

Sumo Squat, Med Ball throw overhead

Bent Leg Deadlift

Swings (kettlebell or dumbbell)

Step Ups

Leg Pull-ins (seated on bench)

"Door Circuit" (band attached to door): 5 exercises, 1 minute each exercise or side

Equipment: resistance band

Alternating Woodchoppers

Lunge, Knee Raise w/ overhead press

Overhead Crunch: overhead extension w/ straight leg lift

Overhead Tricep (extension): w/ single knee hold

High Row, Bicep Curl: w/ single knee hold