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bikini fitness training

In Fitness on
April 19, 2022

Six Benefits of the 15-minute Workout

Benefits of the 15 minute workout

A work friend encouraged me to try 15-minute home workouts when the Covid quarantine first started. I was sulking on social media about my fitness slump and he suggested to just try committing to a 15-minute, at-home body-weight workout. I’m a prolonged off-season armature bodybuilder. So, my initial reaction was a scoff. Fifteen minutes? What’s the benefit of the 15-minute workout? What is a short workout without weights going to do for me, I thought.  

But I tried it and learned that it does EVERYTHING for me. It made all the difference. I can’t sing the praises of the benefits of the 15-minute workout enough. There’s so many mini-workouts to try avalible on-line. Now, anytime I get into a fitness slump, I always fall back on the 15-minute workout. Here’s why:

1. The 15-minute workout that you do is better than the hour workout that you don’t do.

Ordinarily, if I don’t have the time or enough energy to carve out at least 90 minutes to commute, dress, and complete a workout, I just won’t do anything at all. And that can happen all week. And then the week can turn into two weeks!

2. You have 360 opportunities a day to get started.

The great thing about the 15-minute workout is that you have 360 opportunities to do it. So, sure 15-minutes a day is great. But perhaps I can slip in 15 minutes in the morning and another 15 minutes at lunch and another when I get home. There’s my typical 45-minute workout broken up throughout the day. It’s a shorter workout so you have the opportunity to do it multiple times a day.

3. The small sessions add up.

One of the benefits of the 15-minute workout is that the small sessions add up. If you can commit 15 minutes a day, 5 days a week, you’ll end up putting in 1 hour and 15 minutes. That’s an hour and 15 minutes more than going the whole week without doing anything.

4. Fifteen minutes is the start.

Just like when it comes to writing or doing academic work, the hardest part is getting started. I know if I can commit to just 15 minutes of any activity (whether it be studying a language, writing, or studying), I’ll likely end up doing more. BTW, read here about how I applied this same method to learning another language.

5. Science Supports the Effectiveness of the 15-minute workout

The science supports the benefits of a 15-minute, High-Intensity Interval Training (HIIT) workout is just as effective as lower intensity, sustained workout.  Check out this peer-reviewed research that found that twelve weeks of shorter sprint interval training improves cardio-metabolic health similar to traditional endurance training despite a five-fold lower exercise volume and time commitment.  This article by the British Journal of Sports Medicine also concluded that you lose nothing by engaging in short, high-impact workouts.

6. You can always fit one in

No matter how busy I am, I can always find 15 minutes. Whether it’s at my desk in the office or first thing when I wake up, I will always have 15 minutes at some point in the day to spare. If I find myself mindlessly scrolling the gram for 15 minutes, I remind myself I can put that time into a workout. Even on long road trips when I usually just accept that there isn’t time to work out, I can still put in 15 minutes at a gas station or restaurant to break up the drive.    

I am such a believer in the benegits of the 15-minute workout. It got me out of a fitness rut and helped me maintain my overall conditioning when I was lacking motivation. I am confident it will do the same for you. Since you don’t want to spend half your time deciding what to do during your workout, be sure to check out some of these pre-planned 15-minute Workout Plans to help get you started.

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In Fitness, Globelle Home on
April 15, 2022

Thirteen 15-minute At-Home Workout Plans

fit woman in teal yoga pants performs a crunch in front of a laptop.. Part of the 15-minute home workout plan.

These 15-minute, high-intensity, at-home workout plans are a game-changer for belles on the go! The 15-minute at-home workout plan is your fitness life-raft in a crunch. They don’t require any equipment, just dedication! You can sneak them in during downtime at work or first thing in the morning. I can rattle at least a half dozen reasons why the 15-minute home workout plan packs an effective punch. Since workouts are most efficient when pre-planned, I’ve done the planning for you. You don’t want to double your workout time in the planning phase. You can choose any of these 15-minute, at-home workout plans to get started. They’re great to fit in especially when you’re on the go. 

Here, you have options.

Option 1: Select a 15-minute at-home workout plan. For the 5-exercise workout. Perform each exercise for 50 seconds with a 10-second rest while transitioning between exercises. Repeat the set 3 times with a 30-second water break between sets.

Option 2:  Select 3, 15-minute at-home workout plans. Complete each workout (a total of 15) once with 30-sec breaks as you transition to the next set.  

Option 3: If you want to add more strength training, add weights to lunges, squats, jumping jacks, and crunches.

Option 4: Set the timer for 15 minutes and go through the repetition-based circuit workouts. If you still have more time left over, repeat the circuit.

1. 15-minute Full Body Workout

  1. Burpees
  2. Crunches with legs extended up in the air
  3. Mountain climbers
  4. Jump Squats
  5. Push-ups

2. 15-minute Legs and Tush Workout

  1. Sumo Squats with pulse
  2. Donkey kick with squats, alternating legs
  3. Calf raises (first round rapid, second round slow, third round with 10-second hold)
  4. Lunges, (Increased intensity: Elevated Lunges)
  5. 10-sec hold Bridges

3. 15-minute Cardio

  1. Squat jumps
  2. High knees
  3. Mountain climbers
  4. Jumping jacks
  5. Cross-body punch squats

15-minute Standing, Low Impact, High-Intensity Workout

15-minute home workout plan

The following workouts don’t require jumping or getting on the ground. These workouts are ideal for those with injuries preventing jumping or airport workouts where you don’t want to encounter floor germs.

4. 15-minute Lower Body Workout

  1. Sumo squat with pulse
  2. Oblique twist with knee raise
  3. Curtsy lunge with squat in-between each lunge
  4. Donkey Kicks
  5. Side lunge with side leg lift

5. 15-minute Compound Full-body Workout

  1. Side-step booty kickers
  2. Side-step, front kick toe touch
  3. Sumo squat with touch ground, calf raise sky reach
  4. Crossbody, oblique knee to elbow
  5. Side knee to elbow

6. 15-minute upper body

  1. Overhead arm clappers
  2. Crossbody punches (double punch second time around)
  3. Arm circles 20 seconds in each direction (Larger circles second time around)
  4. Front arm clappers
  5. Standing crossbody toe touch

7. 15-minute Abs

  1. Cross Body knee to elbow
  2. High knees
  3. Oblique twist with knee raise
  4. Woodchoppers
  5. Windmills (side ankle touches)

15-minute At-home Workout Plan with Park Benches

The next three 15-minute home workouts plans are ideal to perform in the fresh air at a park. Any sturdy bench or platform will do. You can use a park bench, low wall, ottoman, picnic table, sofa, or sturdy coffee table.

8. 15-minute Park Bench Full-body workout 

  1. Step-ups
  2. Tricep Dips with leg lift
  3. Step-up to knee-up
  4. Incline push-ups with leg lift
  5. Step-ups and kick back

9. 15-minute Full-body Park Bench Workout 

  1. Step-up to knee-up
  2. Incline mountain climbers
  3. Elevated lunges with an oblique twist, elbow to knee
  4. Incline oblique twists (knees to alternate elbow)
  5. Decline Push-ups

10. 15-minute Full-body, Park Bench Workout

  1. High knees Toe touch
  2. Lunge, step up, knee up
  3. Jumps with squat
  4. Wide leg dips
  5. One leg sidesteps each side

15-minute Circuit Workout Plans

This next group of 15-minute at-home workout plans are repetition-based circuits. You should be able to power through three rounds of each circuit. If you complete three before the 15 minutes are up, keep going!

11. 15-minute Abs workout

30-second plank

30 oblique side crunches, each side

20 scissor kicks

20 Mountain climbers

5 v-up sit-ups30-sec plank

10 vertical leg crunches

10 Russian twists

15 mountain climbers

10 scissors

30-sec plank

12. 15-minute Best Bootie Workout

20 sidestep (warm-up)

20 sidestep booty kicks

20 lunges each leg

20 4-count Jumping jacks

10 squats

25 high knees

20 curtsey lunges

10 laying side leg circles

20 sumo squats with donkey kicks (glute kickbacks)

20 calf raises (slow)

10 10-sec hold calf raises

20 side lunges

5 jump squats

20 side steps

20 side steps with high knees

20 sumo squats with sidekicks

13. 15-minute Hourglass Workout

25 Jumping jacks (warm-up)

20 crunches

15 squat jumps

10 side lunges

5 Bodybuilders

10 v-up sit-ups

15 triceps dips

20 incline push-ups

25 butt kickers

Thirteen 15-minute, at-home workouts should be enough to get you through the month. Also, check out some workout videos on-line too! If you try any of these out, be sure to let me know in the comments or on instagram @GlobelleKitchen

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In Uncategorized on
March 31, 2020

Introduction to Bikini Fitness

Two fit friends shown in athletic gear from the back

My main motivation for documenting these workout examples are self-serving. It’s to save myself time. Ever so often I’ll have a buddy or family member ask my fitness & nutrition advice. I’ll end up taking the time to write out a plan and then, they end up not doing a thing I recommend. It’s a bit time exhausting to keep down this cycle. So, I figure, why not write it once, direct folx to the link, then see where their commitment, consistency and motivation take them.

I’ve totally been on the other end of this scenario. While preparing for my first bodybuilding competition back in 2013, I reached out to a fellow Air Force officer who had won multiple international titles in bikini bodybuilding championships. I requested her direction and then essentially wasted her time through my lack of commitment to my own goal.

During a daily check-in, I remember her saying, “That wasn’t on the list I gave you so why are you eating it? You know what, you’re just not doing what I’m told you so I can’t help you.”

At the time, my feelings were hurt that she would give up on me. Now, I understand her need to protect her time. She likely went through this all the time. I can imagine that once people recognized her expertise, she’d have a lot of people asking for her time then letting her down. With her experience and credentials, she would have been justified in charging a hefty fee. But she gave me the details for free.

I completely understand and appreciate both perspectives. I get the need for trainers and coaches to protect their time and focus on those who are serious and committed to reaching their goals.  And I know that commitment and consistency are habits that take time and experience to build and develop.

So this post kind of meets in the middle. I can share my experience without it being taxing and beginners can take and utilize the information as they wish until they’re ready to dig deep and make a commitment. The links below serve as a sort of curriculum to guide your way. I believe it can guide you in reaching your goals, regardless if you end up on a stage or not. Happy lifting!

Fitness Self-Assessment

Targeted Muscle Group Training Workout

Bikini fitness Full Body Circuit Training Workout

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In Fitness, Globelle Home on
March 31, 2020

Rock the Stage with this Bikini Fitness Circuit Training

Full body view of curly haired fitness model does push ups in athletic shorts and sports bra

My gym when I lived in Southern California, was a bodybuilding factory. It pumped out bodybuilding champions on the regular. All the competitors at Elite Fitness used This full-body, bikini fitness circuit training to propel us to competition success. With just a little consistency and dedication, you’ll be ready to rock the stage (or beach) too.

Before getting started, make sure you check out my introduction to bikini fitness training. This bikini fitness circuit training routine is Phase II of training. Utilize this plan after completing Phase I consistently (consistency is key) for about a month or two.

To get started, complete the self-evaluation to determine how heavy you need to lift. Even if you did a self-eval before, complete a new one. Once you know how heavy you should lift, compete every task listed. Then repeat the circuit three times per training session. You’ll circuit train three times a week. Complete the entire circuit before you take a short (60 -90 sec) rest. You’ll start with 12 reps. Each week, increase the amount of weight and decrease the number of reps by two. Do HIT cardio on the off days. Lastly, make sure to push yourself not to rest in between sets. Be sure to stay hydrated. It should take about 30 minutes if you put in work & stay focused. This routine works really well with partners to keep the motivation and energy high.

Bikini Fitness Circuit Training

Abs: Incline Medicine Ball Sit-ups

Glutes: Smith machine donkey kicks

Legs & Glutes: Monkey Lunge

Back (pull):  Wide grip lateral pulldown machine

Back (pull): Seated low cable row machine

Shoulders (press): barbell military press

Legs: Leg press + calf press

Obliques: Cable Oblique Crunch

Substitutions for Bikini Fitness Circuit Training

Legs & Glutes: Kettlebell Swings

Shoulders (press): Shoulder press machine  

Obliques: Back extension + oblique extension machine with weights

Legs: Leg press + Standing weighted calf lift

This bikini fitness circuit training targets all key muscle groups for bikini athletes every day. Remember, the key is to stay focused. You cannot know what works or doesn’t work and make tweaks accordingly if you add too many variables (i.e. being inconsistent with weights, workouts, or diets).

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In Destinations, Europe, Fitness, Scotland on
May 10, 2013

A McKenzie in Scotland: Touring Scotland While Fitness Training

G’day ya’ll!

The Queen’s summer getaway spot
I once told people visiting Spain was like visiting home. For once I got to hear Spanish, a language that was familiar to my ears, and it brought a level of ease and comfort that I didn’t experience while being in delightfully strange Germany. Well, for the same reason, being in Scotland also gives me the same sense of home. I’ve gotten into the habit of not speaking to people in public spaces because I don’t want to go through the whole hassle of fumbling with my knowledge of another language…
“Sprechen sie Englisch?”
                  “Parlez-vous Anglais?”
                                          “¿Hablas Inglés?”

It was in Scotland I realized my conditioning! Here I am at Top Shop (my new favorite fashion store btw) sorting through racks of dresses and a girl starts chatting with me and amazingly…I understand every word! For the first time in two years I can talk to strangers in the shops in my native language and it’s also their native language! You just take for granted that privilege until you no longer have it.

In addition to speaking my (adoptive) mother language, Scotland feels like home because I am of Scottish Decent (or I at least have a Scottish last name…whole other story for another day). I had a sense of belonging to finally get to announce my Scottish last name when checking into hotels or making reservations. I know these people probably do not find any significance about my last name but here, it fits in. It’s not in Germany where my last name clearly stands out.
Since I am three weeks out from training for my first fitness competition, my diet is very restricted and I need the ability to cook healthy meals for myself. Fortunately, Scotland is not known for it’s delectable cuisine. So I got a two bedroom apartment hotel at the Holyrood aprtHotel in the Holyrood neighborhood of Edinburgh. I almost felt guilty having so much for little ol’ me. It made me wish my family was there with me. But it had the kitchen, a fitness room/closet, and a grocery store around the corner. It’s in a perfect location near the Royal Mile touristy area. I’ll certainly stay again when I visit Edinburgh. I spent something like 20 USD on fish, eggs, water and couscous food for four days. Not bad. Besides, I packed my own oat meal, seasonings, and tuna.
Tranquility in the middle of the city
Anyway, of course Apart Hotel was a little pricy to maintain the entire time I was there and I didn’t plan where I’d move next after my first few days. Scotland was having some sort of Bank holiday and all the hotels were booked for the weekend. So I got one day at a budget hotel on Princess Street, the main commerce artery of the tourist center, but I still needed another night to cover me before my flight. Nothing like a good vacation with to add a sense of drama to in if I’ll find a place to stay for the night. After some internet searches I found something in my price range through the goodness of airbnb.com
Overall I love Edinburgh. It’s one of my favorite places in all of Europe. It’s beautiful, peaceful, and Edinburgh is just big enough to be an interesting city but without the crazy hustle and bustle of Europe’s major capitol cities. As one local said, Glasgow has a bigger party at a funeral than Edinburgh does at a wedding. And I certainly believe it after just a few daytime hours in Glasgow. So keep that in mind when planning your Scottish visit.
I’d love for my big extended southern family to visit Scotland. And here’s what we’d do if we did:
We’d stay in the ApartHotel or rent a hotel from Airbnb. It’s perfect for exploring the Royal Mile which is the tourist district lined with shops. Royal Mile or actually, High Street, is the mile long road linking the Palace to the castle. From this location you can stroll along the cobble stone streets. If you have the time, I suggest picking either the castle or the palace per day…
Day 1: Get acclimated. Yes! You are really in Scotland! After checking in, buy groceries, visit Holy Rood Palace, stroll the streets, have lunch back in the apartment, spend the afternoon in nature at Holy Rood Park and watch the sunset. You can see the entire city from its highest point. And it’s like being in the country while in the middle of a city. You may be tempted to watch Parliamentary proceedings in their modern building. This I must discourage. I’m not sure why I thought it would be so interesting. It wasn’t. It was as exciting as C-SPAN in a Scottish Accent. Terrible.

C-Span for Scotland (beautiful but boring!)
 Day 2: Explore. Stroll streets, Visit the castle as soon as it opens, have lunch in town, explore the streets while picking up information for evening walking tours from one of the countless advertisements. Rest back in apartment, have dinner before going on an evening walking tour or taking a whiskey tasting evening.

Day 3: Spend time in the Royal Botanical Gardens, check out and return to places in the area you might have missed or want to revisit on The Royal Mile, stroll down to Princes street across the river stopping by the Edinburgh University Library, the free Scottish National Gallery, listen to the Kilt-clad bag piper, shop on George Street and Princes Street (Top Shop, Princes Mall, and Primark are my favorites). Walk Multrees, the city’s first street build since the 18th century. Dine out or Rest up with a meal at home.

Day 4: Time for a city break! Eat a big breakfast and take a Scottish Tour to the Loch Ness and the Highlands. I went on this tour. I was a bit disappointed it was a whirlwind with a lot of driving and pointing but not much getting out and exploring. Besides, when I went in May, it was cold and rainy. Additionally I was afraid to drink anything all day because there were no facilities on the bus and they made it clear they wouldn’t be stopping for
comfort breaks. The best thing about the tour was the guide providing insight on Scottish culture and history in her lovely accent with her terrific story telling abilities. If it weren’t for that, I’d suggest making the same trip on your own.

Day 5 Branch out. I explored much of Edinburgh on foot. Now it’s time to branch out. Next time, I’d use this day to taxi, rent a car, learn the bus system and visit the zoo, the pier, and any other extraneous locations that weren’t in walking distance. See Edinburgh’s neighborhoods outside the tourist district. Relax.

Not to Miss!
If you don’t have five days I’d say Spend your time on the Royal Mile. Holy Rood Palace, Holy Rood park, Edinburgh Castle, the streets, and the monument on Princes Street. If I had more than five days, I’d spend the rest of my time in Scotland road tripping to Carsethorn south of Dumfries on Colvend coast southwest Scotland/Galloway district or to Kippford and Sandyhills. I could spend a summer exploring the gorgeous landforms and coasts on the Scottish country side. Of course, that’s just the country girl in me coming out.

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