23 Minute Strong is Sexy Workout

23 Minute Strong is Sexy Workout
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For todays workout we are focusing on strength training! We are building and sculpting strong and sexy muscles to make us feel powerful and BADASS.

What you will need:

Set of dumbbells, if you have 2 sets 1 light and 1 heavier that would be idea. If you have a kettle bel on hand grab that too

Warm-Up:

3 minutes of various moves to warm up ur body so it is ready to lift some weights!

Workout:

This workout includes 2 sets, each set has 4 moves which will be perform for 30 seconds on, with a 10 second break. Each move is repeated before moving on to the next move. Once the circuit is completed, do it again! Woohoo

Circuit 1

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
Sumo Squat – In a wide stance turn your toes out towards the walls like you are in a plie position. Perform a squat as usual. This wide stance focuses more on the inner thighs and the outsides of the booty.
Front Squat – we are going into a classic squat here, but with a big heavy weight to add in some extra resistance. Toes forward, weight in heels, shoulders pulled back
Kettlebell Swing – This more is sure to get your heart pumping and your quads and booty burning! Remember to use momentum when performing this move. Picture your body as a swing set an find the flow. DON’T FORGET TO SQUUEZE THAT BOOTY at the top!

Circuit 2

Concentration Curls – We are working all angles of the arms with this one, bring the weights up just below your chest with your palms facing your body and elbows bent. Now, just like a tricep kickback extend your elbows straight out to your sides. Bring back to starting position, and do as many reps as you an in 30 seconds
Hammer Curls – Keep your shoulders pulled back, and your elbows in tight at your side and perform a full range curl

Tray Taps – Keep your shoulders back and bring your arms up to a 90-degree angle, think of the half way point when performing a bicep curl. From there bring the weights out to your side keeping your arms in the same position you are only rotating through the rotator cuff
Triceps (Dips, extensions, push ups) this is where you get to choose! Whichever move you want to do to burn out those triceps! I mostly stuck with dips but feel free to switch it up to hit different areas of those triceps!

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Make today badass!

Kaylie Ginn

14 Comments

Andrea Was on May 21, 2018 at 9:26 am

I love the way you break-up workouts into sets! Repeating all 8 moves 4 times would have seemed longer. Very creative, thanks Kaylie!

Marleen on May 22, 2018 at 5:35 pm

Really like these types of workouts.. feel good all over… added some abs and my push ups in..

Brookebabin on May 22, 2018 at 8:14 pm

Love this style… I don’t get to think about how many more times I have to do a certain move since it mov s so quick!
Have a wonderful Euro vacation!

Becky on May 23, 2018 at 11:08 am

Loved this, Kaylie!! felt super strong, Thanks!!

TJ1977 on May 23, 2018 at 1:11 pm

Thank you again! Loved it!!

Gillian Buckley on May 23, 2018 at 2:34 pm

Thanks, Kaylie! I like how you always mix up how the workout is laid out. Wow, those dips kicked my ass!

Jennifer Wiggans on May 23, 2018 at 3:41 pm

Loving your workouts!

Kristina Bergeron on May 23, 2018 at 8:39 pm

You read my mind! I was totally going to ask for a kettle bell workout! I got a few for Christmas and love putting them to use. Also really love the verbal reminders throughout your videos! It is super helpful and keep my form in check! Thank you as always!