23 Minute Total Body Toner

by Kaylie Ginn | Mar 12, 2018 | Members, Weighted Workouts, Workouts | 75 comments

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23 Minute Total Body Toner
Print Workout Here

Let’s tone that body ladies, from top to bottom, it’s going to be tons of fun!

What you will need:

Some weights!

Warm-Up:

3 minutes of various moves.

Workout: We have 4, 5-minute sets performing each move for 50 seconds on 10 seconds off.

Each set has 2 moves. Move 1 will be performed for minute 1, 3 and 5 with move 2 being performed for minutes 2 and 4

Circuit 1)

Squat Swings – grab on to your kettle bell or dumbbell with both hands and start in a standing position bringing the feet out wider than hip width. As you squat down bring the weight with you and as you pop yourself up, push your hips forward squeeze those gluten and keep on swinging. It is important to remember to use your momentum when performing this move.

Clean and Press – place your dumbbell between your feet, not squat down to grab the weight Keep your feet planted and your shoulders back, grab the weight and com into a standing position and drive the weight above your head performing a shoulder press. Squat back down and set the weight back down to the floor. Alternate arms with each rep

Circuit 2)

5 Squats (jumps) with 10 Butt Kicks – This combo move is sure you get your heart rate up. Before 5 squats or 5 squat jumps if you want a little more of a challenge, follow with 10 butt kicks. Continue to alternate between both moves.

Alternating Back Row – Plant your feet and bend at the hips so you are in a deadline position. Pull your shoulders back and be sure your shoulders are not rounded. Pull 1 arm back at a time and perform a bent over back row. Alternating from left to right arm. Make sure your elbows are coming bak behind you the weight is coming up just above the hip and below the chest

Circuit 3)

Plank to Stand – This is similar to a burpee, but rather than jumping at the top you will jump into a squat to really burn out those quads. Be sure you land with your foot flat to avoid injury. If you are struggling with this very challenging move take the plyometrics out of this move and simple step up into a squat position.

Side Plank Rotations – Start in a plank position making sure your shoulders, elbows and wrists are in alignment. You can perform this on your knees or toes. Simply rotate into a side plank position and return back to a plank position. Alternating from side to side.

Circuit 4)

Turkish Get Ups – start with your back on the floor and knees bent with your feet also on the floor. From there roll yourself up and come into a tabletop position. Make sure your raise your hips up and squeeze your glutes tight to ensure you are working your entire backside

Single Leg Drop – Time to work those abs, lying on your back, lift both legs in the air. Making sure your back staffs flat on the floor, slowly drop on leg towards the floor, and return back to the set position.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Make today badass,
Kaylie Ginn

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75 Comments

Kendra Lawrence on March 12, 2018 at 10:16 am

All done!
Reply
- Kaylie Ginn on March 13, 2018 at 11:32 am
  
  woot woot
Becky on March 12, 2018 at 1:34 pm

Another great workout, Thanks Kaylie!!
Reply
- Kaylie Ginn on March 13, 2018 at 11:32 am
  
  My absolute pleasure
Kim Ruis on March 12, 2018 at 8:33 pm

Loved this workout too!
Reply
- Kaylie Ginn on March 13, 2018 at 11:34 am
  
  oh that makes me so happy to hear :)
krynax on March 13, 2018 at 7:03 pm

Love your workouts, Kaylie!!! So happy you are doing these videos. Love that you change up the moves instead of doing the same thing over and over again.
Reply
slambs5 on March 14, 2018 at 8:38 am

Great workout again! thanks
Reply
- Kaylie Ginn on March 15, 2018 at 11:53 am
  
  thank you for the kind feedback :)
Lacreasy on March 14, 2018 at 12:55 pm

done!!!! loved this workout!!!
Reply
- Kaylie Ginn on March 15, 2018 at 11:52 am
  
  WOoohooo love love love hearing that
Patricia Best on March 14, 2018 at 1:43 pm

Loved it!!! Thanks Kaylie!!
Reply
- Kaylie Ginn on March 15, 2018 at 11:52 am
  
  ahh so glad you enjoyed it lady!!
Ashsavage on March 14, 2018 at 4:35 pm

Good workout thank you
Reply
- Kaylie Ginn on March 15, 2018 at 11:51 am
  
  my pleasure lady :)
jenlim15 on March 14, 2018 at 8:58 pm

Done! That was my first Kaylie workout and I loved it!
Reply
- Kaylie Ginn on March 15, 2018 at 11:51 am
  
  ohhh woohooo glad you liked it :)
goodwink on March 14, 2018 at 9:18 pm

Good one!
Reply
Jackie Dixon on March 15, 2018 at 7:29 am

Great! Thanks for showing all modifications- I needed to take it easier today. Enjoyed it.
Reply
- Kaylie Ginn on March 15, 2018 at 11:51 am
  
  I am so glad the modifications help you to push through ;)
April Patch on March 15, 2018 at 11:07 am

Thankful Thursday. Thank you for helping us to push ourselves to get sweaty!
Reply
- Kaylie Ginn on March 15, 2018 at 11:50 am
  
  my absolute pleasure April <3
Kristina Bergeron on March 15, 2018 at 2:14 pm

Yes sir! Thank goodness for my healthy super smoothie this morning cuz I sure needed that extra boost for this baby. Loved loved loved that one!
Reply
- Kaylie Ginn on March 15, 2018 at 4:52 pm
  
  ohhhh yessss I am so happy you liked this work out !!
Angelika Henning on March 15, 2018 at 4:41 pm

So good. I really like this format.
Reply
- Kaylie Ginn on March 15, 2018 at 4:52 pm
  
  AWESOME :) I am glad you enjoyed it lady!
Patricia C on March 15, 2018 at 8:13 pm

Great workout. Love the combos. Ty Kaylie
Reply
- Kaylie Ginn on March 16, 2018 at 8:40 am
  
  glad you liked it Pat <3
Gillian Buckley on March 15, 2018 at 8:25 pm

I really liked this one. My quads are smoked. I might need help getting out of my basement….
Reply
- Kaylie Ginn on March 16, 2018 at 8:41 am
  
  hahahaha best/worst feeling ever
faloncastellano on March 16, 2018 at 6:54 am

Loved the variety of moves – thanks, Kaylie!
Reply
- Kaylie Ginn on March 16, 2018 at 8:41 am
  
  my pleasure girl
Patricia Green on March 16, 2018 at 9:17 am

That was fabulous, thanks!!
Reply
Michelle Fraser on March 16, 2018 at 4:28 pm

Great workout! Thanks!
Reply
Madabb82 on March 16, 2018 at 10:07 pm

Enjoyed this workout. Thx!
Reply
- Kaylie Ginn on March 17, 2018 at 10:30 am
  
  glad you enjoyed :)
Andrea Was on March 17, 2018 at 10:09 am

I am a big fan of that workout! I like the idea of many sets with a couple of moves. And I’m super sweaty! Thanks Kaylie
Reply
- Kaylie Ginn on March 17, 2018 at 10:29 am
  
  My pleasure lady!!! glad you enjoyed it and got all sweaty
sandra on March 18, 2018 at 6:55 am

Good energetic start to my day. Great variety. Thanks.
Reply
Dawn Phillips on March 18, 2018 at 8:11 am

I totally enjoyed this workout. Who knew I could roll out of bed on a Sunday morning and get it done first thing. Loving all this new found energy I have thanks ladies
Reply
Jennifer Wiggans on March 20, 2018 at 5:07 pm

Sweat was dripping from that great workout!
Reply
Jo-Anne Harvey on March 25, 2018 at 10:39 am

Awesome, whole family joined in! Mike got on the treamill and Em workedout beside me!
Reply
Becky on April 30, 2018 at 12:52 pm

Came back to this one today bc I love it so much!!
Reply
Kendra Lawrence on March 12, 2019 at 2:53 pm

Very odd that I did this workout exactly 1 year ago. I don’t have my heavy weights at home but noticed that I was able to do the side planks from my toes without dying and could do the single leg drops. Woot woot!
Reply
- Kaylie Ginn on March 15, 2019 at 7:57 am
  
  wow that is amazing, woohooo to becoming stronger and more badass with each and every year!
kristy122 on March 13, 2019 at 7:36 pm

I did this one today instead of the stability ball one (Cause I don’t have one yet). Holy shit I thought I was going to die!! Great one Kaylie!
Reply
- Kaylie Ginn on March 15, 2019 at 7:56 am
  
  YAY glad you enjoyed!!!
  Now get your stability ball, because its an AWESOME workout ;)
Angelique Ashwin on March 14, 2019 at 11:31 am

Loved it! Perfect feels! Thank you!
Reply
- Kaylie Ginn on March 15, 2019 at 7:55 am
  
  my pleasure :) Happy Friday!
Kate Stock on March 14, 2019 at 7:51 pm

Loved this one!!! William joined in too! That kid is better at planks than most adults
Reply
- Kaylie Ginn on March 15, 2019 at 7:54 am
  
  hahaha thats amazing, go William!!
Angelika Henning on March 15, 2019 at 7:24 am

So good! The turkish getups were a comedy show for the first few…
Reply
- Kaylie Ginn on March 15, 2019 at 7:55 am
  
  hahaha ua they can be tricky!!!
Sahackett17 on March 15, 2019 at 7:58 am

LOVE! Thank you!
Sheila:)
Reply
Ectimmer on March 15, 2019 at 1:30 pm

I enjoyed this one! Got my sweat on, and worked a little of everything!
Reply
Jennifer Wiggans on March 15, 2019 at 4:55 pm

Winner Winner
Happy Friday
Reply
Sandra on March 15, 2019 at 8:38 pm

Love this one . Yes the plank to stand is a bitch ?but I loved the challenge!! I rather do burpees ? thanks Kaylie !!
Reply
- Kaylie Ginn on March 17, 2019 at 11:48 am
  
  you know its bad when you would rather do burpees LOL
Jackie Dixon on March 16, 2019 at 8:05 am

Great workout with lots of variety! Thank you!
Reply
- Kaylie Ginn on March 17, 2019 at 11:48 am
  
  you’re most welcome :)
Kristina Bergeron on March 16, 2019 at 9:52 am

Weekend workout complete!
Reply
- Kaylie Ginn on March 17, 2019 at 11:47 am
  
  HELL YA!!! virtual high 5
goodwink on March 16, 2019 at 10:37 am

Got a good sweat on!
Reply
- Kaylie Ginn on March 17, 2019 at 11:47 am
  
  YAHOOO good job
AmandaA on March 16, 2019 at 9:57 pm

Great workout! It’s been a busy week and today was chaotic, but I’m so happy I squeezed it in! Thanks Kaylie!
Reply
- Kaylie Ginn on March 17, 2019 at 11:47 am
  
  you’re welcome <3
Catrina Visser on March 17, 2019 at 6:58 am

This was awesome! I love this format!
Reply
- Kaylie Ginn on March 17, 2019 at 11:46 am
  
  YAY! happy Sunday babe
Jackie McDonald on March 17, 2019 at 4:31 pm

My arms! Lol thanks Kaylie ??
Reply
April Patch on March 18, 2019 at 6:35 pm

I really enjoy the workouts that are broken into circuits. I feel like you can do any combo for just 5 minutes. Double header Monday and day one of not stuffing my face all day for the win!
Reply
- Kaylie Ginn on March 19, 2019 at 9:20 am
  
  WOW sounds like a pretty badass Monday beauty!
Ashley Gabel on May 26, 2019 at 8:40 pm

One of my favs. Thought I would do this workout Sunday night to get me ready for Mondays detox. So excited. Thanks Kaylie.
Reply
- Kaylie Ginn on May 27, 2019 at 10:45 am
  
  Hell YES! that is amazing! Good for you babe :)
Sandra T on March 2, 2022 at 6:27 am

Those plank jumps….ended up walking the last set. Lousy night sleep followed by this energy giving workout. I will get through the day in style. Thanks
Reply
julieboak on March 2, 2022 at 6:23 pm

Whew! Those plank to squats were a doozy! Really enjoyed this one, thanks Kaylie :)
Reply

23 Minute Total Body Toner

75 Comments

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