15 Minute Workout - Power Surge
For each set perform the exercises back to back without resting between, 10 repetitions each. Perform three rounds of each super set, resting a couple of minutes between sets.
Super Set #1
Plyometric Push-Up
In full push up position lower yourself to the floor then push yourself up with enough force so your hands leave the floor.
Dumbbell Bench Press
Lie on bench with a set of dumbbells and perform a dumbbell chest press.
Super Set #2
Explosive Step Ups
Perform a regular bench step up but explode off the floor and bench. Repeat all on the right and then all on the left.
Alternating Dumbbell Step Ups
Hold dumbbells, step up and down on a bench. Repeat all on the right, then all on the left.
Super Set #3
V-Up
Lie on the floor with legs straight out and arms extended over your head. Jackknife up to a full V sit up, touching hand to shoelaces.
Weighted Sit Up
Lie on the floor, holding a dumbbell at your chest. Perform a regular crunch.
Following the above workout with 30 minutes of cardio will increase your fat loss significantly.
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