24 Minute STRONG not Skinny Workout
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Ok ladies, this workout is going to BURN OUT your legs, as well as work on your shoulders, back, biceps and lots of core. Take your time, focus, and perform each rep with control. It’s not about speed today, it’s about balance and burn.
What you will need:
- One dumbbell, preferably one heavy and one light
Warm-Up:
- You know the drill, 3-5 minute of dynamic stretching and cardio
Workout:
- We have 4 rounds of 5 moves. Each exercise will be completed for 45 seconds on with a 15 second breather.
Circuit 1
- The Statue of Liberty – Ok this one is going be rough to explain (and perform hehe) but I will attempt. Hold the dumbbell in your right hand, lifting your right foot up off the floor. Slowly and with control bring the weight, towards your left foot while bending your stabilizing leg (basically a single leg squat) return to starting position and person a shoulder press. Be sure to switch sides with each set
- Reverse Lunge with Back Row and Bicep Curl – Step back with your right leg and into a deep lunge, perform a back row with your right hand, and return to standing position and perform one bicep curl, repeat. Be sure to switch legs with each set.
- Figure 8 Squats– A classic squat, with a twist, literally ;)With your feet slightly wider than hip width, hold your dumbbell ( preferable your lighter dumbbell) in your right hand, as you squat down, pass the weight through your legs to your other hand, and while you come up from the squat, perform a side shoulder raise. Just focus on making a figure 8 with the weight to help distract from the burn in your legs.
- Good Mornings – Very similar to a deadlift, so grab your heavy weight. Bring the weight behind your head, keep your weight in your heels, and drive your bum back and you hinge forward at the hips. Once you feel the pull in your hamstring, you can come back up and return to the starting position
- Camel –on your knees (you’ll want a mat for this) sit up tall and straight,now slowing lean back, keeping the top of your body as straight as possible, while trying to bring your bum closer to your feet. You should feel some serious burning in the quads with this move!
I know some of these moves sounds intimidating, and I may have not done the best job explaining them, but honestly, youll be totally fine and will feel like a strong badass after!!
Cool Down/Stretching
Make today Badass
Kaylie
I couldn’t find my bands so I did this workout today instead (my first RF workout in over a year!) I found the camel move really hurt my knee… any alternatives?
Hey! you can always just squat, its working similar muscle groups:) welcome back!
Me and balancing = hilarious. Done like a boss!!
hahaa sometimes I balance like a pro, other days I fall over walking LOL
I love the statue of liberty exercise all time (with ankle weights too). Thanks Kaylie I feel strong and sweaty!
YAY I am so happy to hear that :)
I LOVED this one – the balancing was a good added challenge. Done and done. xo
Woohooo, so glad you enjoyed!
Good one ?? I love working legs ??
me too!! glad you enjoyed
Well that was fun! Thanks again!!!
My pleasure :) glad you enjoyed!
Even without a weight (damn shoulders) I got a sweat on doing that one! Good moves :)
Yahoooo!!!! lad you were feeling the burn
I fucking loved this workout. Like LOVED IT!!! I knew exactly what you were talking about when you mentioned the Statue of Liberty workout. Haha. I was an obsessive Jillian Michaels follower between 2011-2014. I can’t even tell you how many of her DVDs I have. Like you’d think I have a problem. Today I went heavier and my god it felt so good. Like you, I was also surprised to see how high my heart rate got. Fluctuated between 145-162bpm. Super awesome workout from a super awesome lady! Enjoy your Wednesday, kaylie!!! :)
I freaking love your enthusiasm !! I have stacks of Jillian Michaels DVD’s too hahah
I am actually looking to get rid of them, may have to donate them somewhere
Such a great workout that makes you feel strong! And surprisingly sweaty!
agreed, I was shocked with hw high my heart rate got
I absolutely suck with balance but did my best!
thats ok, just means it something you gotta work on :)
Loved the pace, control and intensity of this one! Quads are screaming!!!
YAAAAYY glad you enjoyed
Thanks Kaylie! Great way to get a sweat on without going outside in Goderich! Brrrr!
yes it is WAY TOO COLD
Loved this one. Thanks lady!
my pleasure :)
Aside from the workout comment today I have to say you looked super stunning in this vid… You are a true beauty inside and out!
oh my god, you just melted me, thank you … **warm fuzzies*
Great new moves!
YAY glad you enjoyed :)
Loved all the new moves! I gt bored of the same stuff so it’s awesome to have new ones!!!!
me too! it gets hard to try and think of new things, then I worry about whether or not people will like them, so I am glad you enjoyed!
Who said you only sweat from cardio??? Sweaty mess over here lol
YAAAAAYYYYY
I’m really struggling with those camels! I definitely need to work on them more! Feeling strong and sweaty though! Thank you!
Just keep practicing babes you will get there :)
I hate you! Lol just joking I love you but my quads hate you especially after Tuesday’s Sally Up
hahaha ya back to back quads for you boot campers…. sooooorrrry ;)
One of my favourite workouts! I like slow and steady and all over muscle workout?❤️
YAAAAYY I have one coming out mid March you will LOVE then! Stay tuned :)
Happy Saturday beautiful!! I love balance moves as they work you mentally as much as physically. Goal this month is buy a new set of dumbbells though – this workout I definitely could have used them so I used two for some of the moves instead.
YAY to new weights, getting new gear is an awesome way help with motivation as well!