18 Minute Total Body Toner
Grab a set of dumbbells anywhere from 5-15 Ibs and get ready to work your entire body in a quick and efficient work out!
What you will need:
- Dumbbells
Warm-Up:
- 3 minutes of various moves to warm up that body so you are ready to rock
Workout:
- We have 3 circuits, each circuit has 3 moves, your first 2 moves are strength based and you will perform move 1 followed by move 2 then repeat, and finish with a 1 minute cardio burst.
Circuit 1
- Alternating Back Lunge – Start in a standing position and step back into a lunge bringing the knee as close to the floor as possible. Be sure your front knee isn’t going over your toe, and when your come back to your standing position be sure to keep your weight in the front heel to take any pressure away from your knee.
- Curtsy Lunge with Shoulder Raise – If you really want to burn your booty you can do one side at a time or you can choose to alternate side with each rep. Bring your leg behind and across the other leg, sink down deep. Come back up to a standing position. Have the dumbbells in your hands with your palmsfacing you, lift your arms up keep them straight until they are at shoulder height. Return to a starting position.
- 1-2-3 Knee Raises – Likely easier for you to just watch this one than me try to explain
Circuit 2
- Deadlift with Bicep Curl – 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 and perform a bicep curl. Repeat
- Side Lunge with Upright Row – Start in a standing position and step one leg out wide and sink down into a deep side lunge. Keep your knee behind your toe and your bum back. Push through your heel and return to a standing position. Have the dumbbells in front of your body with your palms facing your thighs and bring the weights up towards your chest, bringing the elbows out wide. Stopping when your elbows are at shoulder height
- Single Leg High Knee – at the half way point switch knees!
Circuit 3
- Plank to Down Dog – Start in a plank position, and then raise your bum to the sky creating a V position with your body, return to plank, repeat
- Side Plank Rotations – In a plank position turn to a single arm side plank on one side, return to plank position and alternate from side to side
- 4 x Jumps 4 Squat Jumps – Exactly like it sounds ;)
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Make today BADASS,
Kaylie Ginn
Loved this workout ???
oh wonderful love hearing that <3
Happy Tuesday gorgeous! I felt like we missed the second set of side lunge and upright row, but maybe I was just having too much fun :)
whoops !!!! LOL MY BAD
Loved that kaylie great combo again and yes I did my push ups too ty girl.
WOOHOO so happy you liked it !
Morning, happy Wednesday! The 2nd side lunge was missed but I did it while you were explaining the last circuit. Thanks Kaylie!
hahahaha ya.,, whoops!
Yes I would love some pilates moves.
Thanks Kaylie!
you’re going to love next weeks work out!
Loved this! Would love some Pilates core moves too! Thanks!
its coming next week girl, youre gonna LOVE IT
All done thks
Holy fuck (and I mean that in the nicest way lol)! I was totally cursing during the last minute of the planks. Haha. It burned sooooo good. It was a good reminder for me of how strong my core has become since having Oakley in March of 2016. It felt so badass! Thanks for this awesome workout, Kaylie!
Oh – and you mentioned about possibly doing a pilates core workout. I am totally down for anything. You bring the workout. I’ll bring the energy!
Have a super fantastic Wednesday!!!!
its coming next week girl ;) youre gonna love it !!!!
Thanks, Kaylie! Did the push ups too whoop whoop! I’d be down for core pilates, I used to have the old Windsor Pilates videos back in the day lol
get ready, its coming next week ;)
Great workout i loved it. I never really did Pilates before but I’m down to try it. Thanks Kaylie
so glad you liked it :)
That got the heart pumping
Thanks
my pleasure lady :)
Great quick sweat, I like that style! I had to pause it and get my other side lunge in on that middle set (don’t want to bulk up too much on one side ?) that your glorious butt missed… On a night I didn’t want to workout – this was perfect with the jays on in the background
oh thats wonderful that you powered through lady, amazing!
Liked this! Thanks!
My goodness, that was tough! I did the side plank rotations from my knees and it was still a killer sequence. Thanks, Kaylie!
oh I am glad you liked it! it was short but intense for sure !
Great overall workout!
All done!