12 OR 24 Minute Weighted Workout

12 OR 24 Minute Weighted Workout
Print Workout Here

Choose your own adventure and join me for 12 or 24 minutes of weight lifting FUN

What you will need:

Free weights. A few different sizes is ideal

Warm-Up:

Included in workout.

Workout:

We have 6 moves for you to perform today for 45 seconds on with a 15 second break. You get to decide if you want to work out with me for 12 or 24 minutes.

Exercises:

Single Leg Static Lunge with Shoulder Raise – In a lunge position, drop your front knee towards the floor while keeping the weight in your front heel. Return to starting position and bring your arms out wide and up to shoulder height. Lower down and start again
Squat with Around the World Shoulders – Grab one heavy weight (I used 15) Perform a squat and at the top start with the weight in front of your face. Rotate the weight all the way around your head to work the entire shoulder girdle.
Good Mornings – I love love love this move. We are tightening and toning that booty and the hamstrings with this fun movement. Grab a heavy weight (I used 20) Place the weight lightly on your traps (upper part of the shoulder) Keep your weight in your heels and slowly hinge forward while pushing your bum back behind you. Continue to fold forward until you feel a slight pulling feeling in your hamstring. KEEP YOUR BELLY BUTTON IN TIGHT TO PREVENT LOWER BACK PAIN AND YOUR BACK STRAIGHT
Single Arm Bent Over Back Row – grab your weight with one hand. Bring the opposite leg forward so you are in a light lunge position. Hinge at the hips and lean forward. Keep your belly button pulled in tight. Slowly pull your elbow back towards the sky, bringing the weight up between your chest and hip. Slowly return to starting position.
Single Arm Tricep Kickback – In the same position as the back row (use a lighter weight) Pull your elbow up so you are in a static row position. Now straighten your elbow so your arm is perfectly straight. The only thing you are moving diring this move is our elbow which will go from bent to straight,

Cool down/Stretching:

Complete 5-10 minutes of nice gentle stretching.

Make today Badass,
Kaylie

11 Comments

Kate Stock on December 24, 2019 at 2:56 pm

This is exactly what I needed today! Got a little sweaty, was able to do it with my neck still messed up and just made me feel less inflamed with all the movement! Love ya girl andMerry Christmas! Will bang out a Christmas Day one tomorrow