Total Body Workout

Your Total Body Workout
15-minute Workout Routine
Order Muscles Exercise To Be Performed

1. Butt Exercise 3: Squat And Pulse
2. Outer Thighs Exercise 1: Squat With Step
3. Inner Thighs Exercise 4: Inner Thigh Press Out
4. Legs - Quadriceps Exercise 1: Lunge
5. Legs - Hamstrings Exercise 1: Single Leg Heel
6. Legs - Calf Exercise 2: Single Heel Raise
7. Upper Back Exercise 2: Seated Dumbbell Lift
8. Lower Back Exercise 2: Lower Back Lift
9. Chest - Pectorals Exercise 1: Push Up
10. Shoulders - Deltoid Exercise 2: Side Raise
11. Shoulders - Rotator Cuff Exercises 1 & 2: External Rotation & Internal Rotation
12. Upper Arms - Bicep Exercise 1: Standing Alternate Bicep Curl With Dumbbell
13. Upper Arms - Triceps Exercise 4: Triceps Kickback
14. Forearm Exercise 1: Wrist Curl
15. Stomach Exercise 1: Bicycle Maneuver
16. Stomach Exercise 2: Captain's Chair

This total body workout program works your muscles from the largest to the smallest, so do them in the order listed
Do 10 to 15 reps for each exercise
Before you start the exercises, remember to do your usual routine:
Warm up
Do a 20-25 minute session of cardio (aerobic) exercise
Breathe as you exercise
Cool down
Do some stretch exercises after your total body workout