A Week of 15-Minute Workouts with Adrien Cotton

Sometimes, the week seems to race by so quickly that even someone with 25 years of experience in the strength and wellness industry – can’t get in her normal hour-long workouts. 

Yes, it happens to me, too! 

So, what’s a girl to do?! Do I panic? No. 

Do I think without my regular gym time, my favorite class or the full hour set aside a few times each week, a “real” workout is off the table? No.

Do I believe I cannot still gain strength and keep my fitness? No, definitely not! 

Back in the day, I used to think: a workout that is not an hour is not a workout, right?

In fact, one philosophy that so many of our members are now practicing is: The 15-minute workout. 

Just this past week, our Friday group shared that each of them has made mini workouts–10-20 minute sessions–a part of their lives. Bam! 

A mini workout can resemble anything from a yoga-like flow or your toughest and most challenging workout. I did both this past week and dabbled into some of what I love and some of what I need, also another philosophy I have. 

You see, we tend to have exercises and workouts we love. This is great because we get better at those exercises and make major progress on them. Yet it can also be limiting. After-all aren’t the most rewarding things also the most difficult sometimes, like a difficult conversation?! 

So why not challenge ourselves?

I want to share with you a few exercises that I’ve really loved lately. You don’t even need any fancy equipment. I do, however, believe holding weights and/or balls are great to infuse a bit more fun, focus plus add a little challenge. 

Dumbbell swings into pushups

This dynamic combo isn't just a calorie-burner—it’s a metabolic amplifier. This pairing torches fat, challenges coordination, and builds lean muscle, the “juice” every 40+ woman needs.

The swing powers your posterior chain: glutes, hamstrings, core. Think hip drive, not arm lift. You’re training your body to generate force—essential for bone density, mobility, and fall prevention in midlife. Power is the first skill women lose as we age. 

Drop into a my style of push-up and you activate chest, core, shoulders, triceps—and most importantly, the stabilizing muscles around your spine and shoulders. That’s joint protection, posture correction, and real-world strength.

Ball slams and chest press bridges

This sequence is all about control, power, and connection.

Together, these exercises train your body to move better—stronger, smarter, more stable. Perfect for when you want a quick, efficient workout that hits it all.

Start with balanced ball slams to build explosive power, engage your core, and elevate your heart rate. Then transition into chest presses in a bridge position—a combo that fires up your glutes and hamstrings while challenging your core stability and upper body strength.

Kettlebell squats into pushups

Simple, powerful, and incredibly effective.

This combo is perfect for a late summer or early fall day when you're short on time but still want to feel strong in your body and confident in your clothes. No fancy equipment or long gym sessions required—just intentional movement that works.

Squats strengthen your lower body and core, supporting everything from posture to mobility. Push-ups challenge your upper body, activate deep core muscles and boost cognitive function. Together, they create a dynamic, full-body/brain movement that builds strength, boosts energy, and supports metabolic health.

All these exercises can be paired with one another, and they can be modified in multiple ways. They can be done with no load “weights” at all! And, when done correctly, they work EVERYTHING–in just 10-15 minutes time.

I challenge you to try a week of these workouts and let me know what you think! You can also jump on a call with me to learn about our concierge small group program Starting a new group this Fall!

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