15 Minute Workout Routines Work!
...As Long As You Do!

Just For You Bernadette
and...The Bernadette Workout

Workout Routines that work...
and don't take over your life!!

Believe it or not you can get the results you want and have a life.

And here's something else interesting.

A 15 minute workout will work just as well as a 60 minute routine, it's all about the intensity!!

Am I crazy...no I'm not, and here's why.

I've been using a 15 minute workout routine for several weeks and despite many social events trying to sabotage my good efforts, (not a bad excuse Sue, but pathetic never the less!)

I've maintained the improvement I'd made with my much longer workout routine.

How Did I Do It?

Somedays it took me longer to get to the 'panting' stage than others, for this reason I didn't have a specific time that I did my star jumps, I just did them until I was panting.

You could also:
• Run on the spot.
• Skip.
• Add some arm work to make it harder, especially if it's taking a long time to get to the panting stage in your workout.

3 Helpful Tips
1. The first time you go through this workout routine do it very gently and see how your body reacts to the different movements.

2. Use dumbbells for all of the muscle exercises if you wish. I use a 3kg dumbbell for all exercises except the lying down ones! If you haven't used dumbbells before start out with none and then go up gradually.

3. Put on some music you really like, or watch your favorite tv show, it will all be over in minutes!!

The Workout Routine That Worked for Me...

'The Bernadette Workout'

Exercise 1. The Bernadette Workout Routine begins...
High Impact - Star Jumps at High Speed with very firm and controlled arms until you pant, then go as fast as you can for a count of 15.

Exercise 2. Squat - Blast That FabulousButt! "Guy" is clearly in a hurry - you aren't, so nice and slow...

Instructions: 20 Reps 1. Stand in front of a chair or the edge of your bed. 2. Sit back with your hips as if you're going to sit down. 3. Stay in control during the movement. 4. Put your hands where-ever is comfortable for you.

Exercise 3.
High Impact - Star Jumps at High Speed with very firm and controlled arms until you pant, then go as fast as you can for a count of 15.

Exercise 4 of your 15 minute workout routine. Forward Lunge, another great butt exercise but go slow!!

Instructions: 15 Reps Each Leg 1. Start by standing with your feet shoulder width apart. 2. Step foward with one foot and bend your knees into a lunge position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee. 3. Maintain your upright posture throughout the movement. 4. Return to the starting position and repeat. Complete one set of 15 on the right leg, and then one set of 15 on the left.

Exercise 5.
High Impact - Star Jumps at High Speed with very firm and controlled arms until you pant, then go as fast as you can for a count of 15.

Exercise 6. The Very Best Fabulous Butt Exercise, and by the way, sloowwww...

Instructions: 20 Reps 1. Begin the best ever butt exercise by lying on your back, knees bent, and feet on the floor. Extend your arms out to steady yourself. 2. Squeeze buttocks and raise your hips and lower back off the floor to form a straight line from your knees to your chest. Do not arch your back. 3. Hold for 5-10 seconds and slowly return to starting position. Relax for 3 seconds.

Exercise 7.
High Impact - Star Jumps at High Speed with very firm and controlled arms until you pant, then go as fast as you can for a count of 15.

Exercise 8. Dumbbell Curls, and again, sloowwww...

Instructions: 15 Reps Each Arm 1. Start by holding the dumbells at your side with palm inward (you can do this without dumbbells to start with if necessary). 2. Curl the dumbells up one at a time turning your palm upward. Curl up to shoulder level and then lower. Keep your elbows close to your body. Do not swing the dumbbell and ensure you move it deliberately and carefully. 3. Keep your abs tight throughout the movement. 4. Return to the starting position and complete 15 reps.

Exercise 9.
High Impact - Star Jumps at High Speed with very firm and controlled arms until you pant, then go as fast as you can for a count of 15.

Exercise 10. Fabulous Arms - Front & Back!!

Instructions: 15 Reps Each Arm 1) Stand with feet hip width and knees slightly bent. 2) Start position: Bend at hips with back straight and knees bent, place one hand on bench or chair. Hold the dumbbell in other hand with a firm grip (palm facing inward). Bend elbow at 90° and raise upper arm so that it is higher than the level of your back (as shown). 3) Keep elbow close to body and raised, extend forearm back, do not let the level of your elbow drop. Repeat on both arms. 4) Remember to keep back and head straight in a neutral position.

Exercise 11.
High Impact - Star Jumps at High Speed with very firm and controlled arms until you pant, then go as fast as you can for a count of 15.

Exercise 12. Last exercise in your workout routine. Fabulous Arms and FabulousButt!!

Instructions: 20 Reps 1. Start by holding a dumbell in each hand. 2. Curl the dumbbells to shoulder level then proceed to extend your arms into a front raise. 3. Holding the front raise lower yourself into a squatted position. 4. Return to the starting position and repeat 20 times.

Brilliant, you're all done
Unless you're like me and can't resisit finsihing off with 50 toe raises. Feet slightly apart and go up onto your toes, hold for a few seconds, lower and then repeat. Awesome for your calves and if you hold your abs in while you're doing it, awesome for them too.

Full Live Workout Routine Coming Soon
Watch this space as I'll soon have my own complete routine recorded for you.

It'll include a 4 week rotation of different exercises so that you work all of your fabulous body!!

Happy Exercising.

Hey Bernadette -

Bernadette's a lovely lady (and also a nurse) who I met at a Martial Arts event my youngest son was attending.

What an enthusiastic, beautiful and inspiring lady.

This gorgeous lady to the left isn't actually Bernadette as I didn't have a photo of her, but you get the idea!!

We talked about one of my favorite subjects - no not chocolate - actually, getting into the best shape you can.

I promised Bernadette that I'd get this page up on my site so she could try out my new short workout.

Well Bernadette, here it is, so get to work, it is after all your workout!!

Return to Where to Start from Workout Routines

Return to FabulousButt Home