30 Minute Back to Basics
Print Workout Here
Lets go back to the basics and tighten and tone your entire body.
What you will need:
- I recommend a set of heavier (10-15Ibs) and a set of lighter weights (4-8Ibs)
Warm-Up:
- Various cardio moves for 3 minutes to warm that body up and get it ready to kill this work out
Workout: 7 moves each performed for 50 seconds with a 10 second break. 4 times through
- Back Lunge with Bicep Curl – Start in a standing position and step one leg back in to a deep lunge. As you bring the leg back to a standing position be sure to push up with your heal in the front leg to avoid irritating the knee. As you come up perform a bicep curl. Keep the elbow locked in at the side and preventing the arm from making a swinging action.
- Deadlifts – form is KEY to deadlifts. Remember to keep your heals planted, to keep your back flat and straight, shoulders back, and push your bum back behind you as you hinge forward. Watch the video to be sure your form is on point.
- Bicep Curl and Press – Start with your arms straight at your side palms facing in towards your body, bend at the elbow and perform a curl followed by pushing the weights up above to head into a shoulder press.
- Single Arm Back Row – In this row variation, you’ll be performing the exercise with one arm at a time which maximizes the amount of abdominal activation you get in the exercise. Place a dumbbell on the floor. Stand on the right side of the dumbbell and get into a lunge position with your right leg forwards. Lean your right arm on your right leg and grab the dumbbell with your left hand. Pull the dumbbell up until it hits the left side of your chest, turning your torso to the left to gain momentum. Lower the weight down to the floor. Repeat
- Headbanger – lay on your back, hold your dumbbells above your chest keeping your elbows and shoulders aligned. Now bend your elbows and bring the weights toward your head without letting your shoulders move
- Bridge – time to work that booty, on your back have your feet planted on the floor with the weight in your heels. Lift your bum up as high as you can and squeeze as tight as you can. Release tap the floor with your bum and then lift it right back up.
- Plank Trunk Twists – we are doing a slow and controlled mountain clumber to really target those abs. Keep your shoulders, elbows and wrists aligned and keep that bum down. Slowly bring one knee towards the opposite elbow, release, and repeat on the other side.
FEB WEEK – KAYLIE – 30 Min Back to Basics
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Make today badass,
Kaylie Ginn
That flew by! Loved the deadlifts!!!
Thanks Kaylie! Loved that workout!
Love it! Was a nice change from cardio
This was great. I love working on strength. Feeling strong ??
I would love to see kickboxing videos as well so I’ll be looking forward to that:).
Thanks Girl!
Good change up, was glad to have time for this
Great change of pace! Feeling strong!
This was my favourite!
Enjoyed this one
Thanks so much
Amazing workout! Thanks loved the length!
Absolutely loved this one, Kaylie!!
Slow and steady! Gonna be sore tomorrow??
Loved it, Kaylie! I really enjoy weights.
I love weighted workouts!!
Loved this! Bring on the weekend ?
Great workout! Thanks :)
This one is a keeper! Thanks Kaylie!
Feeling the strength after that one! Going for an ice cold beer instead of a smoothie tonight though :)
Finally caught up and done this workout. Started a mommy baby fit class and had a busy week. Onto the last workout 18 mins here we go!
That was a great workout, I loved using the weights.
I was dreading the 30 minutes but it went super fast! Thank you!
That was fun! I love deadlifts too!
Me tooooo!! I bet your hamstrings are feeling it today!
Loved this. I prefer these types of workouts. Thanks so much
All done :)
Enjoyed and felt this one! Thanks
Loved going back to the basics!
right? Me too! Good workout to make you feel strong
Total keeper! Loved the fill body moves!
YAY happy to hear you enjoyed