27 Minute Back & Booty Burner
Print Workout Here
Badass babes, really take your time today to pay attention to your back. Ensure you have proper posture. Really tune in to the muscles you’re working. Feel yourself grow taller with each rep. You’ll love it!
What you will need:
- Weights preferably
Warm-Up:
- Various moves for 3 minutes.
Workout: Complete each move for 50 second on, and 10 seconds off, for a total of 4 sets each ;)
- Weighted Burpee with Rows – Complete a classic burpee while holding on to a set of dumbbells, with or without a jump. When in the plank position, from either your toes or knees, perform a back row on each side. Repeat
- Single Leg Deadlift with Chest Fly – This move is all about going slow and steady. On round 1 and 3 perform the deadlift on your right leg, and on round 2 and 4 perform on the left. This is just like a traditional deadlift, but with the focus on one leg to really burn it out. Be sure to watch the video if you are unsure about form.
- Squat with Single Leg Back Kick – Perform a traditional squat and once you come back into a standing position kick one leg back behind you hard and fast. Continue to squat and alternating back kicks with each rep.
- Good Mornings – This is just like a deadlift, but instead you will hold one weight behind your head, resting on your upper shoulders. Start in a standing position with your feet just wider than hip width apart. While keeping the legs mostly straight, you just want a slight bend in the knee, bend forward bringing your chest towards the floor while pushing your bum back behind you. Once you feel a pull start in the back on the legs you can release and come back up to the top and squeeze the glutes.
- Walnut Crusher – This can be done with or without weights. This move is focusing on your upper back and biceps. Start with your arms out straight to your sides at shoulder height with your palms facing the floor. Flip your hands and pull your elbows toward your back, being sure to squeeze your shoulder blades tightly.
- Supermans – laying on your floor face down slowly lift your chest and quads up of the floor, trying to only leave your midsection on the floor. Squeeze tight to engage the entire back side of the body, release and return to starting position.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Make today badass,
Kaylie Ginn
Felt great Kaylie thanks loved the single dead lift
its so hard eh, really burns and focuses on balance
Holy shit I am a sweaty hot mess!
YES mission complete heheh
Loved this! Deadlifts are my fave. Superman not so much!
ya superman’s suck, but are so amazing I gotta include them from time to time ;)
That seemed to fly by! I love the good mornings. Thanks, Kaylie!
So glad you liked this work out!!
This workout just flew by. I have been craving a really good weighted workout, and this filled that void. My favourite move lately has been the weighted burpee. I really love how many aspects of the body that move targets, and plus I just feel so badass completing each rep. Thank you for awesome Wednesday midday energizer! Have a good one. :)
Nicole, you are so sweet. I get the craving for weights too so I am glad we are on the same page heheh
I enjoyed this workout the least favourite was the weighted burpees and the walnut crushers. I liked everything else. I was actually not going to workout today but I’m glad I did thank you. Feeling awesome
glad you powder through! weighted burpees are tough, but so worth it
Those single leg deadlifts are tough. Great workout!
you reaaaaalllly feel them the next day eh heheh
Loving your workouts!
aw thanks Jennifer!
Loved this workout and i actually enjoy doing the superman! Thanks for a great, sweaty workout Kaylie!
Loved this….I”m super sweaty. The only not so good part was superman….I have lower back issues so last round I alternated opposite arm and leg.
That felt amazing! I’m sure I’ll be cursing your name tomorrow though!
All doneski!
I slightly regret rowing before this. Haha. Fave move based on name: walnut crushers. Fave move for a wicked back-of-body-stretch: good mornings. Keep it up, Kaylie! You’re doing great work!
Flew by!! Loved loved loved this workout!!!
This was my birthday workout of choice! Got up early to git ‘er done with tomato sauce jars since I forgot the lighter weights in the baby’s room :D Loved this workout, I didn’t mind the burpees with lifts, and I always love dead lifts and flys! I also like the more moves, less reps, it flies by so fast.
Haha that’s so creative!! Hope you had a great birthday and Easter weekend lady!
I absolutely loved and needed this workout. My RMT is always telling me to work on back to help with posture and core strength which then helps my bad knees – so this was perfect. I love weighted burpees and Superman- challenging but I can feel my strength when I do them right!
Love this one. I too love the weighted workouts and I love your attitude .. keeps me going.
All done! Happy Easter!
Another great workout! Thanks Kaylie!
Preturkey sweat! Hoppy Easter! I loved the burpees and rows, squats and kickbacks, cursed through the walnut crushers with weights.
You’re welcome lol
That was a good one! Thanks, Kaylie!
I got my Kaylie sunshine today! ?One legged deadlifts were a challenge today but I love ’em! Happy Easter! ??
Sooo good!! I liked this one! :) And I was actually able to do the burpee rows from my toes which is a win!????
Done and feeling strong and flexible from head to toe. Had my 68th birthday yesterday so pleased I can do these workouts! I find supermans very difficult…so probably need them!
WOW!! HAPPY BIRTHDAY, SANDRA! I hope you had the best day. And you’re right, sometimes the things that are the hardest are the things we need the most :). There are always modifications too while you work your way up – gentle cobras and bi-lateral back extensions (bird/dog) are great alternatives!
Was a great workout I could modify as I have not been working out for some time. Feeling good.