15 Minute Workout by Bio-Synergy Ambassador and Personal Trainer, Alex MacDonald

Screen Shot 2016-03-18 at 14.13.12

This great 15 minute core workout requires no equipment!


Power knees – Right & Left x 30 seconds per leg

Power knees are a popular cardio kickboxing exercise that strengthens the obliques and glutes, a great core exercise.

Bear walks x 30 seconds

Bear walking gets your whole body moving and helps to develop strength

Mountain climbers x 30 seconds

Mountain climbers provide a full body exercise, starting in the plank position and working your core, your shoulders work to stabilize your upper body whilst your legs work your lower body

Press ups x 30 seconds

this upper-body exercise works to strengthen your chest, triceps and shoulders

Repeat this three times without resting!

1 minute rest

Lying leg raises x 30seconds

Lying leg raises work the lower abdominal muscles, perfect for toning up

high-low plank x 30 seconds

Starting in the low plank position, holding your core tight and resting on your forearms move into the high plank position by lifting up onto your hands

Side hip dips x Right & Left x 30 seconds each

Side hip dips are another core exercise that works to tone the waist

Glute bridges x 30 seconds

Glute bridges work the glutes and the hamstrings


Repeat this three times without resting!


Once you’ve worked up a sweat help your body recover with your favourite flavour Bio-Synergy Skinny Protein #makeithappen