15 Minute Full Body at Home Workout | Pro Natural Bodybuilder Jackson "Bajheera" Bliton

15 Minute Full Body at Home Workout | Pro Natural Bodybuilder Jackson "Bajheera" Bliton

You don’t need much equipment to get a great workout. Keep this Full body workout in your back pocket when your schedule can’t fit a drive to the gym, or any time you want to get the blood pumping!
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Online gamer and lover of gains Jackson “Bajheera” Bliton has had a dual love of video games and weight training since his childhood. And you’d better believe there are times when he mixes the two! Taking a break from your gaming to get a sweat in isn’t only a good choice to help you stay active and burn calories, it’s also a good way to wake up your body and can even make you better at gaming.

The best part? All you need is some open space and a set of weights to get this workout done. If you have a pair of dumbbells in the house, great—but don’t feel limited to them. Because this is a lightweight, high-rep workout, you can use anything you have lying around in the place of weights: milk jugs, heavy books, or even an iron shield and battle axe (be careful with that last one).

Bliton recommends this workout for beginners looking to fit in workouts where they can, as well as anyone looking to get some blood flowing, any time. He’s a pro bodybuilder, but he still does workouts like this, too. And you can adjust this workout to be as challenging as you want. If 20 squats is easy, do 40, or do lunges or single-leg hip thrusts instead. For the weighted exercises, you can add sets or switch up your rest times.

With the exercises arranged in supersets or trisets and the rest periods short, it doesn’t have to take any longer than 10-15 minutes to bust out this routine—unless you want to make it longer. But in that short time, you’ll get warmed up and start feeling a pump pretty quickly!

| Bajheera’s 15-Minute Full-Body Home Workout|
1. Superset
a. Pushups: 3 sets, 15-20 reps
b. Bodyweight Squat: 3 sets, 15-20 reps
2. Triset
a. Dumbbell Bicep Curl: 3 sets, 15-20 reps
b. Tricep Dumbbell Kickback: 3 sets, 15-20 reps
c. Dumbbell Shoulder Press: 3 sets, 15-20 reps
3. Superset
a. Dumbbell Shrug: 3 sets, 15-20 reps
b. Bent Over Two-Dumbbell Row: 3 sets, 15-20 reps

| Push-Up |
“For me, a good rep range is usually 15-20. I think ideally for you, wherever that really good burn starts to set in, or you finish that last rep and you’re feeling that pump, that’s a good place to stop,” Bliton says.

The positioning of your hands will affect how much you feel this in your chest versus your tris and shoulders, so pick one that focuses on your weak points! And be sure you’re moving through the full range of motion and not cutting reps short.

| Bodyweight Squat |
Bliton recommends slowing down this movement to really feel those muscles working. Push your knees outward to help engage the glutes and hamstrings more, and squeeze your quads at the top. Keeping good form here will carry over into weighted squats, so take these seriously!

| Dumbbell Curl |
There are many ways you can perform the dumbbell curl, and Bliton prefers the neutral grip into a supinated curl, rotating the dumbbells as you move them up. Bring the dumbbells straight up toward your front delts, keeping your elbows at your sides and feeling the squeeze at the top of the movement. Your body should be rigid as you go through your reps, never swinging in motion along with them.

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50 Comments

  1. I lost over 20lbs in two months. Just visit a website called *Agoge Diet*, choose the foods you like and they will provide you with 30-DAY diet plan and training plan. Finally I got my six pack 😀

  2. In order to gain more muscle, there are only two things to consider: training and a good diet. Thankfully, we have NextLevelDiet that provides both training and diet plan. Try not to visit their website. Trust me, you can’t.

  3. Everything looked solid and effective until near the end. Where you decided to do push-ups using the wrong form. When Push-ups are done this way, far too much stress is put on the shoulders rather than pectoral and triceps area. With elbows pointed out and away from the body instead elbows being kept near the ribs you are actually bypassing the muscle group you want to Target.

  4. If you ask me, it’s really hard to gain muscle and lose weight at the same time, but website called Agoge Diet is great for that. They also calculate your BMI and calorie intake for FREE and provide you with diet meal plan and training plan.

  5. I have trained like this the whole night before!! I wasn tired and couldnt sleep 😂 So i went from 35 to 33 lol

  6. I heard some guy lost 12kg in just one month by following diet plan from *Byte Gainz*, so I tried that too. Although I didn’t lose that much, I could say this thing really works and it’s definitely worth trying

  7. I can’t believe I found this website. NextLevelDiet completely changed the way I look at diets. When I started following their diet plan, I realised that diet isn’t something you should be scared of and it can easily fit in your daily routine.

  8. Did you hear about "Agoge Diet"? These guys deserve a medal. Their customized training and diet plan helped me change my life. I can’t thank them enough

  9. Finally gave this one a try. Thanks to the unfortunate Covid-19 pandemic. Realized that 25lb are no joke. Couldn’t do 3 sets with that weight, but I have a starting point and something to work towards.

  10. Super glad to be able to share a few fun at-home exercises for you & I hope you enjoy the video! 😀

  11. Personally, I don’t like gyms. They are so crowded and I can’t do my workout there. I decided to take bodyweight training plan from Agoge Diet. Training plan is great and I can do it from home. They also give you diet plan which supports your fitness goals.

  12. I was having a pizza with my friend when he said he was on a diet and pizza is his regular cheat meal and part of diet plan he got from NextLevelDiet. I thought he was crazy, but after a month I noticed his body has changed a lot. He looked better than ever. I should really visit that website

  13. When someone asks me "How to get a six pack?", I always recommend website Agoge Diet because you get personalized DIET plan, TRAINING plan, FITNESS tips, and HEALTHY recipes. It’s everything you need to get six pack in one month!

  14. Ok i will show you a 15 min workout in just 6:38 min.
    This is a home workout just what you looking for, of course you have to buy gym equipment.
    And we start, here we go.. push ups and other ordinary exercises.
    Me: ……. what a joke,nice parody.

  15. 👏👏👏👏👏👏👏👌✌️✌️✌️✌️✌️✌️✌️✌️🙏🙏🙏

  16. Better to do something consistently than nothing..I used to have the "if I can’t do a workout a certain way that it wasn’t benefiting me" attitude. When you are limited to options, you find new ways to do things to increase the challenge. Workouts like this have been particularly helpful as I’m not always willing to invest the time to travel back and forth to the gym. I have sets of dumbbells in my garage in pairs up to 50 pounds. All about maintaining health and my priorities. I’ve also opened up my options in fitness, bike riding (outside), walks in new places or places I enjoy, some good music helps..whatever way I can get exercise and enjoy it.

  17. I have always linked word ‘diet’ with starvation, until I discoverd website Agoge Diet. With their diet plan, I am never hungry and I am still losing weight. Amazing!!!

  18. I LOST 19LBS IN JUST ONE MONTH. I just followed diet and training plan from website called *Next Level Diet*.

  19. Skip the risky row, and do parallel grip deadlifts. Row puts unnecessary stress on lower back

  20. Ok the title is misleading . It’s not only body weight it’s with dumbbells . Such liars

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