15 Minute Back & Booty Basics

by Kaylie Ginn | Jan 20, 2020 | Members, Under 20 Minutes, Weighted Workouts, Workouts | 41 comments

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15 Minute Back & Booty Basics
Print Workout Here

Today’s workout is only 15 minutes. We are focusing on the back and booty today. Form is super important for the first two so please be very mindful of that while completing todays workout. I give some tips on form in the video.

What you will need:

Mini band, set of dumbbells, a kettlebell if you have one.

Warm-Up:

Included in workout.

Workout:

We have 4 moves today, each you will complete for 45 seconds with a 15 second break. We will go through these 4 moves a total of 3 times.

Exercises:

Deadlift – Keep your weight in your heels and have a soft bend in your knees, push your bum back as you bring the weights from your hips, past your thighs, until you feel that pull in your hamstrings. Return to standing position. Keep your core tight the entire time to protect your low back.
Alternating Back Rows Set feet about hip width apart with a soft knee. Hinge your body forward so you have a slight bend in your upper body, think of having a 45-degree angle. Keep your back flat and your shoulders pulled back. Alternating sides bring the weight up in between your chest and hips while keeping the elbow pulled behind the back, not out to the side. Release back to starting position and alternate arms.
Superman’s – Lying face down with your arms extended in front, slowly lift your arms and legs up off the mat as high as you can. The goal is to have only your stomach on the floor. Pause at the top for a half second and slowly with control release back to your starting position
Static Bridge with Opener – With the mini band just above your knees keep your bridge held tight for 45 seconds and your bum squeezed. Push your knees out wide resisting against the band and return to starting position. Repeat

Cool down/Stretching:

Complete 5-10 minutes of nice gentle stretching.

Make Today Badass,
Kaylie

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41 Comments

Andria684 on January 20, 2020 at 6:40 am

I chose this for my Monday workout and it was short and sweet!! Thanks! ??
Reply
- Kaylie Ginn on January 20, 2020 at 8:21 am
  
  Sometimes the qucikies are the best! Happy Monday
- Vchurch92 on January 22, 2020 at 7:30 pm
  
  Loved the workout, surprisingly the most relaxed my back has felt . If that makes sense ?
julieboak on January 20, 2020 at 5:35 pm

Perfect quick workout for a busy Monday, thanks Kaylie :)
Reply
- Kaylie Ginn on January 21, 2020 at 5:10 pm
  
  You’re welcome boo!
Elizabeth Quail on January 20, 2020 at 6:40 pm

?
Reply
Jennifer Wiggans on January 20, 2020 at 7:41 pm

Loved this workout ?
Reply
- Jwlz12 on January 20, 2020 at 8:27 pm
  
  My butt is on fire ?
michlreid on January 20, 2020 at 7:56 pm

Done!
Reply
Jwlz12 on January 20, 2020 at 8:29 pm

Haha! I just noticed I replied to a comment instead of just commenting. It was quick but great ?
Reply
- Kaylie Ginn on January 21, 2020 at 8:18 am
  
  Glad you enjoyed :)
Lisa Hicks on January 21, 2020 at 6:01 am

Loved this one. I’m for sure in the weightlifting mindset right now too!
Reply
- Kaylie Ginn on January 21, 2020 at 8:19 am
  
  I love lifting weights, I feel so powerful after
Karyn Ngo on January 21, 2020 at 6:17 am

Done!
Reply
Amanda Savoy on January 21, 2020 at 1:08 pm

Great workout after quite a few days of severe upper back pain. Thanks Kaylee. It is exactly what my massage therapist asked for me to do. ❤️
Reply
- Kaylie Ginn on January 21, 2020 at 5:11 pm
  
  Yaaahooo perfect timing! Hope you are feeling better <3
- Tanny1107 on January 22, 2020 at 6:55 pm
  
  Thanks Kaylie. Marlon and I enjoyed that one :)
Nicole Sommer on January 21, 2020 at 4:51 pm

Thanks for the quikie!
Reply
- Kaylie Ginn on January 21, 2020 at 5:10 pm
  
  ;) You are welcome boo
Danielle Lewis on January 21, 2020 at 5:48 pm

Done!!! Great workout to do while supper was cooking!!!! Thanks :)
Reply
- Kaylie Ginn on January 22, 2020 at 11:25 am
  
  WOW, thats some impressive multitasking!
Daniella on January 22, 2020 at 6:51 am

Awesome gentle morning workout! Have a great day!
Reply
- Kaylie Ginn on January 22, 2020 at 11:25 am
  
  Thanks babe, you too :)
- Jhitch1981 on January 22, 2020 at 1:33 pm
  
  Great, quick workout to fit in during nap time!
slambs5 on January 22, 2020 at 7:51 am

Nice start to my day and tomorrow morning it will be a nice wake up in my booty lol
Reply
- Kaylie Ginn on January 22, 2020 at 11:24 am
  
  hehe ;)
JCleary79 on January 22, 2020 at 6:11 pm

Just what I needed – I totally wasn’t in the mood but when I saw 15 minutes I was like ‘you got this’ – thanks for keeping me moving!
Reply
- JesaraH on January 22, 2020 at 6:31 pm
  
  Just what I needed today after two tough classes this week!
Kate Stock on January 22, 2020 at 8:25 pm

Perfect! Loved it! And your shirt
Reply
- Kaylie Ginn on January 23, 2020 at 8:48 am
  
  Thanks boo <3
KendraD on January 22, 2020 at 9:08 pm

I love working the back and booty, just what I needed today ☺️
Reply
- Kaylie Ginn on January 23, 2020 at 8:49 am
  
  Same girl same :)
Kristina Bergeron on January 22, 2020 at 9:29 pm

Been cheating on my online workouts with Pound and Peloton so not as frequent with my weekly online workouts as I have been in the past. The variety is refreshing but still have a strong love for these babies!
Reply
- Kaylie Ginn on January 23, 2020 at 8:50 am
  
  We all need a little variety. Hows the peloton? I want one so bad
- Kristina Bergeron on January 26, 2020 at 1:43 pm
  
  We are loving it! Its an investment for sure but well worth it. Being a working momma with busy kiddos makes it near impossible to get out to a gym and even classes at times so the peloton and honestly RF online are hands down game changers for me. It is a beautiful piece of equipment! Sometimes I just stand back and admire it hahahaha!
ChasingSarenity on January 23, 2020 at 6:02 am

Loved this! Thank you!
Reply
- Kaylie Ginn on January 23, 2020 at 8:48 am
  
  I am so happy you liked :)
AWhitcombe on January 23, 2020 at 4:35 pm

Yay for the strength style!
Reply
- Kaylie Ginn on January 24, 2020 at 8:12 am
  
  My fave too!
April Patch on January 26, 2020 at 10:45 am

Sunday morning quickie – done!
Reply
SHERRYEKSTROM on January 26, 2020 at 3:10 pm

Love the quick workout! Just what I needed this afternoon
Reply

15 Minute Back & Booty Basics

41 Comments

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