Justin Bello leads a 15-minute weighted interval workout at home. Eight exercises cycle through lower body, upper body, core, and plyometric finishers with no rest between rounds. Squats, lunges, curls, presses, and jump combinations build strength and cardio in one session.
Chapters
Hey, what's up? My name is Justin Bello. You can check me on Instagram, on jbello Training. But we're going to have eight exercises for you today, and there's going to be certain exercises with weights. So just pick some weights that you're comfortable with. Not too heavy and not too light. All right, let's get into it. First, it's going to be eight squats and six lunges each side. We're going to do three rounds of this. So for the squats, make sure you're getting your butt back and staying on your heels. You don't want to lean forward.
All right, so get weights you can handle. Not too heavy, not too light, but you want to be able to get eight curls in and then eight shoulder presses.
So the curls, you want to come all the way up here and slow on the way down, all the way here, back up. And eight times. 3, 4, 5, 6, 7, 8.
Good.
All right, now shoulder bridges, head up, go all the way up, slow, all the way down. 2, 3, 4, 5.
Should keep your back flat.
6, 7. Last one. 8.
Good job.
Take a break.
Sam.
All right, round two.
Let's get it. 1, 2, 3, 4, 5, 6, 6, 7, 8.
All right, good job.
1, 2, 3, four.
Almost there.
5, 6, 7, 8. All right, good job.
Onto the last round.
It's sa.
All right, last round, sit down.
One, two, three, four, five, six.
Almost there.
Seven, eight. Good.
All right, shoulder presses.
Last one. One, two, three, four, five, six. Keep going. Two more. Seven, eight. Good.
Sam.
All right, now we're gonna hit the core. We're gonna do two exercises. First one is gonna be bicycles, and the second one is gonna be plank touches, all right?
It's just gonna be two exercises. It's gonna be lunge jumps into squat jumps. So five lunge jumps each side and five squats jumps each side, all right? No rest in between.
All right?
Three rounds. Let's get it done here.
One.
One should get low.
2, 2, 3, 3, 4, 4, 5, 5. All right.
Squat jumps, get low. Explode on the way up, and then control yourself on the way down.
