workout

Intervals

jumping jacks (60s)
get ready for lifting (5s)
double lifting (2m30s)
get ready for pushups (5s)
pushups for 30 seconds (30s)
get ready for squats (5s)
down (10s)
up (3s)
down (10s)
up (3s)
down (10s)
nice job, get ready for a plank (6s)
plank (30s)
get ready for sit ups (5s)
sit ups (40s)
break (15s)
get ready for crunches (5s)
crunches (40s)
get ready to punch with weights (5s)
punch with weights (60s)
you are doing great (2s)
get ready for burpees (5s)
burpees (45s)
get ready for double lifting (5s)
double lifting (1m20s)
good job you are going to be so strong (6s)
get ready for sit ups (5s)
sit ups (40s)
take a break (40s)
get ready for jumping jacks (5s)
jumping jacks (2m)
final thing! (5s)
get ready to plank (8s)
plank for 45 seconds, good luck (45s)
Congratulations, you finished my 15 minute workout (15s)