Even with the holiday season in full effect, bodybuilding legend Arnold Schwarzenegger is still fitting in training sessions. On December 16, 2024, in his Arnold’s Pump Club Newsletter, he shared a minimal equipment 15-minute ‘muscle-building pump, full body strength, and cardio’ workout.
Seven-time Mr. Olympia champion Arnold Schwarzenegger‘s legacy has been built through his dedication and hard work in and out of the gym. In retirement, his focus remains on fitness and is centered around wellness and longevity.
Having garnered so much success throughout his bodybuilding career, Schwarzenegger now gives back to the fitness community by sharing advice on topics ranging from nutrition and diet to the best supplements to take and ones to avoid. However, his core expertise will always be in training, and fans eagerly seek out his workout tips.
Arnold Schwarzenegger Unveils Minimum Equipment 15-Minute Workout
In his latest offering in his newsletter, Arnold’s Pump Club, Arnold Schwarzenegger provided his followers with a simple 15-minute full body strength and muscle-building workout that includes cardio and requires the use of minimal equipment.
“Workout Of The Week
Here’s another workout you can do in 15 minutes. It is a beautiful mix of a muscle-building pump, full body strength, and cardio.
This workout requires minimal equipment so that anyone can try this with a pair of dumbbells or a rucksack.”
To perform the workout, complete each exercise for 30 seconds. Once every movement has been completed, pause to catch your breath before repeating it as many times as possible within 15 minutes.
“The Workout: Perform 1 set of each exercise for 30 seconds. Once you complete each set, catch your breath, and repeat again. Complete as many rounds as you can in 15 minutes.”
Schwarzenegger’s ‘Muscle-Building Pump, Full Body Strength, and Cardio’ Workout
- Exercise 1: Bodyweight or dumbbell squat.
- Exercise 2: Bodyweight or weighted pushup
- Exercise 3: Overhead farmer’s walk (hold dumbbells or ruck overhead and walk slowly and in control)
- Exercise 4: Alternating lunges (holding dumbbells or wearing the ruck)
- Exercise 5: Dumbbell or ruck overhead press
As a side note, Schwarzenegger revealed a backpack filled with books can be used in place of dumbbells or a rucksack.
“Note: If you don’t have any dumbbells or rucksack, load up a backpack with a few books.”
Arnold Schwarzenegger shared his full-body workout just in time for the holiday season. However, if you find it difficult to make gains or push harder during your training, Schwarzenegger recently revealed how using profanity during a workout could help enhance physical performance, strength, power, and speed.
“From a physiological standpoint, swearing appears to help you increase your pain tolerance, pain threshold, and pain perception, meaning you can push harder and fight off fatigue.
A well-placed swear word triggers emotional and physiological arousal, like an adrenaline boost, where your heart beats faster, and your sympathetic nervous system is given a charge, which enhances focus and energy just enough to help you perform better.”
Between holiday stress and family fun, it’s easy to stray away from your fitness routine. If you’ve had a few too many of grandma’s cookies or just need a quick workout, give Arnold Schwarzenegger’s 15-minute workout a try!
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