1. 15 Minutes to Fitness 1) Circuit Workout 2) Traditional
3 minutes on Stair Master
10 Pushups
10 Lat pull down
10 Bicep curl
10 Triceps extension
10 Shoulder Press
10 Front Raises
2) Traditional
10 Squats with Front Raises
10 Stationary Lunges on right leg with Shoulder Press
10 Stationary Lunges on left leg with Bicep Curls
10 Bench Press
10 Upright Rows
5 minutes on Elliptical
20 crunches

2. 15 Minutes to Fitness 3) Legs 4) Arms 3 minute warm up on Treadmill
2x 10 Weighted Step ups
on each leg
2x10 Weighted Squats
2x10 Lateral Step Ups
1x10 Dead lifts
3 minutes on Treadmill
2 minutes Stretching
4) Arms
3 minute warm up on Elliptical
2x10 Close Grip Bench Press
2x10 Overhead Triceps Extension
2 minutes on Elliptical
2x10 Cable Bicep Curl
2x10 Hammer curls
2x10 Lateral Raises

3. 15 Minutes to Fitness 5) Back 6) Chest
3 minute warm up on Stair Master
10 Assisted Chins
10 Upright Rows
3 minutes on Stairmaster
10 Dead lifts
10 Reverse Flies
3 minutes on Rower
10 Back Extensions
6) Chest
3 minute warm up on Rower
2x10 DB flat bench press
2x10 cable crossovers
3 minutes on Stair Master
2x10 Incline Bench Flies
2x10 DB Pull Overs
1 minute Stretching

4. 15 Minutes to Fitness 7) Cardio #1 8) Cardio #2 3 minute warm up
on Treadmill
2 3.4 mph
2 3.7 mph
2 min cool down
8) Cardio #2
3 minute warm up
on Elliptical
2 120 strides/min
2 150 strides/min
2 min cool down

5. 15 Minutes to Fitness 9) Cardio #3 10) Cardio #4 2 minute warm-up
7 minutes on Stair Master
7 minutes on Rower
2 min cool down
10) Cardio #4
2 minute warm-up
5 minutes on Treadmill
@ 3% grade & 3.5 mph
5 minutes on treadmill
@ 6% grade & 3.5 mph
2 min cool down