15 Minutes to a New YOU!

It’s been a while since I’ve given a Fitness Journey update. If you’re new around here, here’s a little bit of my story. A year ago this past February, I was at a point in my life where I was busy, stressed out, juggling the work/life and mom/wife balance all the while feeling really down on myself. I’ve never been an avid exerciser, although I was a dancer and ice skater growing up, so I knew the benefits of living a healthy lifestyle, I just needed to make some choices to let go of some of my excuses and start doing it!

15 Minute Workout

A good friend of mine, Cristina Robeck (who also took all the amazing pictures for this article), had found a bootcamp that she loved and had been trying to convince me to join. I really didn’t want to, but I was out of excuses because the Bootcamp met at the community center doors down from my house! So I went… and it was hard! Really hard! And I spend the first several weeks so sore!! Then something incredible happened, I gained a new, healthy addiction and I suddenly I began noticing myself getting stronger, loosing inches and feeling better about myself inside and out than I had in years. This inspired me to look into other areas of my life that needed a healthy change. I began cooking more meals at home, many from scratch, using all fresh herbs and seasonings. We began buying fruits and vegetables and our meat and fish from the local Farmer’s Market on Saturdays.

The combination of working out 3-5 times a week and eating healthier has made a huge difference for me! Now, a year later, I’ve lost 13+ inches off my body from head to toe and I’ve lost 8 pounds, but you know what I’ve gained that’s even more important? Confidence! I feel good about myself and that, in turn, makes me a better wife, mother, friend, and business woman.

With the new year underway, I thought it would be fun to share a workout with you that you can do in only 15 minutes. This workout was created with the help of my former bootcamp trainer, Ambia Rossiter, and this workout that can be done at home, inside or outside, using a chair or bench or even the curb outside your home and, the best part, it can be done while your kids are running in circles around you. If you work full time, you can do this during your lunch hour. This is a whole body workout with 2-3 options for each exercise so as you feel yourself getting stronger, you can challenge yourself. I recommend doing 3 reps of this workout, which would total 45 minutes.

If keeping yourself motivated is hard, as it is for me, I recommend finding a great Bootcamp or workout training facility where you can take classes and meet people to help keep you accountable. Currently my husband and I get our asses kicked by amazing trainers 3+ times a week at The 12 Movement (Irvine + Costa Mesa locations).

Stay tuned, as I’ll be sharing my favorite workout playlist to get your motivated to get started soon. So y’all let’s cut out those excuses, download some good songs and let’s workout!

Are you ready?

Exercise 1 – TRICEP DIPS: 20 Reps

  • Option A: Find a chair or bench. Place your hands on the edge of the bench, keeping your arms straight and put your feet, knees bent at a 90 degree angle. Slowly bend those elbows to dip your bootie towards the ground, then push back up to straighten those arms out. That’s one, let’s go for 20!
  • Option B: Place your hands on the edge of the chair or bench, keeping your arms straight, then place your feet straight out in front of you. Slowly bend those elbows to dip your bootie towards the ground, then push back up to straighten those arms out. A little more challenging than option A, but you got this! 20 reps, let’s see them!
  • Option C: This one you can do with a workout partner or using 2 chairs. Place your hands on the edge of the bench or chair, then place your feet on the edge of the second chair. Slowly bend those elbows to dip your bootie towards the ground, then push back up to straighten those arms out. You’re gonna feel the burn, but just watch those muscles flex as you dip.

Tricep Dips Collage

Exercise 2 – PUSH UPS: 15 Reps

  • Option A: Begin facing your chair or bench. Place your hands so they are in line with your shoulders on the edge of the chair and place your feet at an angle behind you. Make sure you tuck your bootie in and pull in your abs. This exercise works your core and your arms. Bent your elbows, feeling your body ease into that push up and then straighten those elbows back up. Using a chair or bench when first learning how to do a push up is actually better for you than trying to do a push up on the ground on your knees because often times it’s hard to see if you’re putting too much weight on your lower back by having your bootie in the air.
  • Option B: Push ups on the ground. In plank position, hands in line with your shoulders, drop and give me 15!
  • Option C: Grab that bench or chair you’ve been using and let’s challenge ourselves to push a little harder. With your hands placed firmly on the ground, arms in line with your shoulders, place your feet on the bench or chair. It’s really important that you tighten your core when trying option C so that you don’t put pressure on your lower back. You got this, let’s see 15!

Push Up Collage

Exercise 3 – SQUATS: 20 Reps

  • Option A: Place your feet shoulder width apart and squat that bootie down, tucking it under and then straightening out your legs. That’s one, we’ve got 19 to go! Keep up the great work!
  • Option B: Starting in a sitting position at the edge of your chair or bench, you’re going to have one foot placed firmly on the ground with you knee at a 90 degree angle and the other foot straight out and lifted off the ground. Instead of using both legs to squat, you’re going to place all the pressure on the leg that is place on the ground. Make sure you keep pressure on the ball and back of your foot and off your toes. For option B, let’s see 20 reps of each leg!

Squats Collage

Exercise 4 – LUNGES: 20 Reps

  • Option A: Stand with one foot in front of the other. Your weight should be on your front foot as you lunge. Squat down so that back knee touches the ground and then push back up with your legs. Go for 20 reps on each leg. As my trainer, Ambia, always says, “ dirty knees equal clean lunges.”
  • Option B: Begin by facing away from your bench or chair. Place one foot up on the edge of the chair and place the other foot firmly on the ground. All the weight should stay on your front leg, but be sure to keep those toes up. Squat down, getting your knee as close to the ground as you can. 20 reps, each leg, you’ve got this, you’re almost done!

lunges Collage

Exercise 5 – ABS: 20 Reps for option A + B

  • Option A: Start with your legs out 6 inches off the ground, then bring both knees in towards your chest, then push them back out again.
  • Option B: Start with your legs 6 inches off the ground, then lift them up to a 90 degree angle, keeping them straight, and drop them back down to 6 inches. You’ve got 20!
  • Option C: If you really want to challenge yourself, especially at the end of your workout, this is the option for you. Alphabet Abs! Here’s how you do it. You’re going to draw each letter of the alphabet in capital letters, which keeping your legs straight. If you’re feeling frisky, try doing it in cursive letters.

Abs Collage

Y’all are going to do so great!! For the full experience or even to push yourself, I want to challenge you to do 3 reps of the whole workout. If you want to share your journey with me, be sure to use the hashtag #mytrainermademedoit. Remember, no excuses, we’ve got this!

xo, Alissa


This workout was created in 2013 for the CupcakeMag Summer issue, which is why I have long hair and bangs, however only part A was shared and here I’m sharing more challenging versions of each exersise.