27 Minute Total Body Workout

by Kaylie Ginn | May 28, 2018 | Members, Weighted Workouts, Workouts | 28 comments

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27 Minute Total Body Workout
Print Workout Here

Alright ladies we are building some strong and sexy muscles with this routine

What you will need:

Set of dumbbells, if you have a set of heavier (10’s) and a set of lower (5’s) even better!

Warm-Up:

3 minutes of various movements to get you warmed up and ready to kick some ass

Workout:

6 Moves 4 x through. 50 on 10 off

Squat with 3 pulses– just to burn out those quads a little more we are adding in some controlled pulses to make those quads scream!
Single leg lunge with 3 pulse– Just like the squat we are adding in 3 pulses to burn the booty and quads. Keep your weight in the heal of the front foot to protect your knees, and make sure that need is not going over the front toe. Keep your body upright and sink straight down. With each set, be sure to switch legs so you do each like twice in total.
21’s – Time to work those beautiful biceps. We are doing bicep curls with a twist. Perform 7 fill biceps curls, then 7 bottom halves and finally 7 top halves. Watch the video and it will all make sense. Keep your shoulders back and your elbows locked in at your side!
Rows –We are bringing sexy back with these back rows! Remember you can modify this to work for you, so perform your rows on your knees or on your toes. Keep your hands in line with your shoulders, and your bum down and in line with the rest of your body. We don’t want sinking / arched backs or bums up in the air, so make sure your body is straight.
Oil Riggers –I love love love this move, this will strengthen and tone your triceps in no time. These are no joke, so take your time. Keep your hands under your shoulders and bring the triceps back behind you while bringing your chin towards the floor as your chest comes between your hands. Slow and steady!
ABS ABS ABS –I couldn’t decide on which ab move to do, so I chose 4! I love variety! So feel free to free style your abs if you prefer or if you want to follow my exact work out you wil be performing
- Classic crunches
- Bicycle crunch
- Earthquake
- Runners!

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Make today Badass,
Kaylie Ginn

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28 Comments

slambs5 on May 28, 2018 at 9:12 am

Thanks!
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Becky on May 28, 2018 at 10:30 am

Loved that and it flew by! Thanks, Kaylie
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Krysta Dudley on May 28, 2018 at 12:27 pm

I had time for a longer workout today, so I did this one. HOLY the burn! Love it, and the time went by so fast! I forgot about those Earthquakes – super intense! Thanks Kaylie :)
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Jackie Dixon on May 29, 2018 at 5:52 am

Great workout. Loved the variety!
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Ashsavage on May 29, 2018 at 10:38 am

That felt incredible! I can finally do tricep push ups
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Nicole Sommer on May 29, 2018 at 3:23 pm

Sweaty Betty!!!!!
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Brookebabin on May 29, 2018 at 8:42 pm

I enjoyed that one and I’m glad I made myself do it today instead of tomorrow… Will definitely be sore as it targeted a few of the same muscles as Ash’s 15 min I did yesterday! ?
Love the new hair colour ?
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Gillian Buckley on May 30, 2018 at 10:05 am

Wow, I’m a sweaty mess! Hope you’re having a blast on your trip!
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Nicole Smith on May 30, 2018 at 2:11 pm

Holy smokes! That was a sweaxy one!
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Jennifer Wiggans on May 30, 2018 at 4:20 pm

?
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goodwink on May 30, 2018 at 9:15 pm

Good one!
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Amber Ashton on May 31, 2018 at 9:34 pm

Loved that one, Kaylie! Some really different moves. Thank you!
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Kristina Bergeron on June 1, 2018 at 8:48 pm

Good one Kaylie!
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April Patch on June 3, 2018 at 10:42 am

Your legs looked dreamily lengthy in this video! It went surprisingly fast! Thank you.
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- Ashley Dale Grant on June 4, 2018 at 4:51 pm
  
  That’s awesome!!
Dawn_Phillips on June 6, 2018 at 5:15 pm

I’m a week behind but I totally enjoyed this workout… arms and legs were and are shaking loved how time flew. Thanks Kaylie
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Tlenny on May 19, 2020 at 11:51 am

Exactly the workout i neeeded today…loved loved the tricep move?
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SHERRYEKSTROM on May 19, 2020 at 3:03 pm

That really did fly by! Feeling ready to go enjoy some sunshine ?
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Andria684 on May 19, 2020 at 9:28 pm

That was a good one!
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Kendra Lawrence on May 20, 2020 at 8:55 am

All done! For got how much I enjoy oil riggers.
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annstewart on May 21, 2020 at 9:09 pm

I loved the oil riggers. Great workout Kaylie!
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Karyn Ngo on May 22, 2020 at 8:29 am

That was great!
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JCleary79 on May 22, 2020 at 4:46 pm

Done! Liked that one!
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- Ashley Dale Grant on May 25, 2020 at 8:17 pm
  
  BAM!!
Cass Maybee Pearson on May 22, 2020 at 5:05 pm

I LOVED this workout. First round I thought it would be pretty easy, but it was killer by the last round.
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Jenna Lum on May 23, 2020 at 1:16 pm

Really didn’t want to work out. Felt like I had more “important” things to do. But I made myself do it and I’m sooo happy I did. Ready to do my errands with full energy. Thanks Kaylie!
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Kristina Bergeron on May 23, 2020 at 2:08 pm

First backyard patio workout of the season!
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April Patch on June 1, 2020 at 6:51 pm

Finally got to this baby! Went faster than we dreaded it might lol
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27 Minute Total Body Workout

28 Comments

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