23 Minute Back and Arm Toner

by Kaylie Ginn | Jan 21, 2019 | Members, Weighted Workouts, Workouts | 26 comments

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23 Minute Back and Arm Toner

Print Workout Here

Alright ladies today the focus is all about the upper body. We are working your back, triceps and biceps

What you will need:

Ideally a set of lighter and heavier weights

Warm-Up:

3-4 minutes of dynamic stretching and movements to loosen and warm up your upper body.

Workout:

4 Rounds with 5 moves, 40 seconds on, 20 seconds recovery.

Circuit 1

Alternating Back Row – 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.
Triceps Kickbacks – In the same position as the row, bring both elbows up, so you are in a static hold now straighten your arms out back behind you, and return to the starting position. If you’re feeling unsure what I mean, no worries I explain it all in the video J
Bicep V Curl – Perform a classic bicep curl followed with a wide V curl, keep your elbows locked in at your side, shoulders back, belly button in
Triceps push ups – This move is NO joke. You can perform this push up on your knees in either a table top position or extended position, and if you really want to go for it then come up on your toes!The most important to thing to remember with triceps push ups is that your elbows need to come back behind you and your chest comes down between your hands.
Cardio – You get to choose what type of cardio you want, but don’t just choose something ‘easy’ I want you to go for it like the Rockstar I know you are! So lets PUSH IT BABES

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Make today Badass,

Kaylie

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26 Comments

Nicole Sommer on January 21, 2019 at 3:24 pm

Shake it like a Polaroid Picture! Thanks for the arm workout!
Reply
- Kaylie Ginn on January 23, 2019 at 11:19 am
  
  heheheh so glad you enjoyed!
Kim Ruis on January 22, 2019 at 9:46 pm

Loved this to end my day. Wasn’t up for a crazy hard cardio workout but this still got my heart pumping!
Reply
- Kaylie Ginn on January 23, 2019 at 11:19 am
  
  YAY, sometimes I just really dont want to do cardio either !
Catrina Visser on January 23, 2019 at 5:54 am

This was awesome Kaylie! I love a good arm and back workout :)
Reply
- Kaylie Ginn on January 23, 2019 at 11:20 am
  
  YAY thrilled you enjoyed it babe
Andria684 on January 23, 2019 at 6:40 am

This was a good one!
Reply
- Kaylie Ginn on January 23, 2019 at 11:20 am
  
  YAY!!!!
Tami on January 23, 2019 at 7:52 am

Thank you! Loved it!!! Hope you feel better now! Gotta clear out your system after vacay indulgences! Funny my go-to is toast with pb if I’m feeling a bit ugh….enjoy the day!! Thanks again!
Reply
- Kaylie Ginn on January 23, 2019 at 11:21 am
  
  I literally have brad in the toasted right now and the peanut butter ready to be slathered on ahah
sonjafriel on January 23, 2019 at 10:10 am

I really enjoyed this one. Thanks!
Reply
- Kaylie Ginn on January 23, 2019 at 11:22 am
  
  my pleasure <3
Nicole Smith on January 23, 2019 at 11:52 am

Done!!! Super happy today because I was able to finally get some better range of motion with those tricep push-ups! Woot! Woot!
Reply
- Kaylie Ginn on January 24, 2019 at 1:43 pm
  
  HELL YES TO PROGRESS
Sarah Honey on January 23, 2019 at 4:34 pm

Done :) That was a great one, thanks Kaylie!
Reply
- Kaylie Ginn on January 24, 2019 at 1:44 pm
  
  my pleasure Sarah <3
Octane on January 23, 2019 at 6:56 pm

Awesome !! After a big dinner and have to rush to take my son to his soccer practice , this is just perfect ?
Reply
- Kaylie Ginn on January 24, 2019 at 1:44 pm
  
  YAY love hearing that
jenvanson on January 24, 2019 at 6:03 am

Forgot to comment after doing this one yesterday – loved it! I’m definitely feeling it this morning!
Reply
- Kaylie Ginn on January 24, 2019 at 1:45 pm
  
  WOOT WOOT ;)
Daniella on January 24, 2019 at 6:13 pm

Yessss! Done and yes arms feel a bit like jelly and arms were really shaky on the last bit of push ups. Love it!
Reply
- Kaylie Ginn on January 25, 2019 at 11:38 am
  
  I love that shaky feeling! good job lady
Kate Stock on January 25, 2019 at 9:56 am

Loved it!!! Triceps are still burning from Tuesday!!!!
Reply
- Kaylie Ginn on January 25, 2019 at 11:39 am
  
  ya Tuesday was a pretty intense class LOL
April Patch on January 26, 2019 at 7:53 pm

Cameron is so excited as this was his first full workout he completed with me. He has done lots of RF partials but saw this right through to stretching. I need to go buy heavier weights though so he can use my current ones as the 3 lbs he used were too easy for him and I have outgrown my 8lbs but a start! I loved it too, felt much simpler than all the 16 lb ugi ball work I did yesterday. 6th RF this week! Boom!
Reply
Kristina Bergeron on January 27, 2019 at 8:52 pm

Finishing the workouts each week is just the most motivating thing! Didn’t feel like doing this last one today after a long busy day with the kids but know how good it feels so sucked it up and hit the cold garage and gotter done. Bring on next week!
Reply

23 Minute Back and Arm Toner

26 Comments

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