The 15-minute workout club
built for busy women
This Week’s Workouts
MONDAY
WARM-UP
Warm-up:
30s Jump Jacks
30s Bum Kicks
30s Fast Air Squats
30s Mountain Climbers (Slow)
HOME
Workout: 12-Minute AMRAP
Complete as many rounds as possible in 12 minutes.
10x Jump Squats
10x Air Slams
10x Push-ups (or Knee Push-ups)
gym
Workout: 12-Minute AMRAP
Complete as many rounds as possible in 12 minutes.
10x Dumbbell Thruster
10x Medicine Ball Slams
10x Push-ups (or Knee Push-ups)
Your final score is the total number of rounds you manage to complete in full, plus the total number of reps you managed to complete in your final round.
So if you completed 4 full rounds, plus managed to get through 10x squats, 10x slams and 3x push-ups, you final score would be: 4 & 23.
WEDNESDAY
WARM-UP
Warm-up:
30s Pogo Jumps
30s Easy Broad Jumps
30s Arm Circles (both directions)
30s Jump Jacks
HOME
Workout: 12-Minute Alternating Tabata
20 seconds work, 10 seconds rest.
Speed Skaters
Sprawls
gym
Workout: 12-Minute Alternating Tabata
20 seconds work, 10 seconds rest.
Wall Balls
Alt. Dumbbell Snatches
FRIDAY
WARM-UP
Warm-up:
30s High Knees
30s Arm Circles (both directions)
30s Air Squats
30s Bird Dogs
HOME
Workout: 13-Minute Chipper
Complete all reps as fast as possible within the 13 minute time cap. Break the reps up in any order you like.
50x Step Ups
40x Alt. Lunges
30x Russian Twists
20x Squat Thrusts
10x Burpees
gym
Workout: 13-Minute Chipper
Complete all reps as fast as possible within the 13 minute time cap. Break the reps up in any order you like.
50x Box Step Ups
40x Alt. Dumbbell Lunges
30x Medicine Ball Twists
20x Kettlebell Swings
10x Burpees
Your final score is the total time it takes you to complete all the reps.
If you do not manage to complete all the reps within the 13 minute time cap, your final score is total number of reps you complete out of 150.
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