30 Minute Birthday Workout

by Kaylie Ginn | Feb 18, 2019 | Members, Ugi or Slam Ball, Weighted Workouts, Workouts | 38 comments

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30 Minute Birthday Workout

Hi babes, I am officially 32! I figured the best way to celebrate was with a badass strength workout wher we will before 32 reps each of a few of my favourite moves

What you will need:

Set of dumbbells, slam ball, a chair, bench or coffee table

Workout:

32 reps of various strength training moves.

Your Moves:

Pistol Squat (single leg squat) Right Side Muahahaha I love this move. I used my coffee table for this, but you can use a chai or bench. Standing in front of your seat, lift one leg off the ground and out in front of you, so you are stabilizing on one leg. Now slowly, and with control squat down until your bum hits the chair, driving through your heal on your stabilizing leg and return to standing position.*Modification* – weighted squats

Push ups – Keep your chest between your hands and perform either on your toes or knees. *Modification* if push ups are not doable for you, perform a weighted chest press instead.
Pistol Squat Left Side
Single Arm Row to Shoulder Press, Right Side – Hold the weight in your right arm, in a light lunge with your left foot forward, hinge forward at the hip and perform a back row with your right arm, bringing the weight up in between your chest and hips, driving your elbow to the sky. Now unbend your front knee so both legs are straight and perform a shoulder press. Repeat. If this one seems confusing, just watch the video and you will get it J
Ball Slams
Single Arm Row to Shoulder Press, Left Side

Abs – 3 rounds of 32 reps

Bicycle Crunch – time to burn out those abs! Keep your back flat at all times and make sure you’re not pulling on your neck. Also remember, DON’T HOLD YOUR BREATH

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

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38 Comments

sheilamaustin on February 19, 2019 at 5:42 am

Those seats! I’m sure I will be feeling that tomorrow. Happy Birthday Lady.
Reply
- Kaylie Ginn on February 19, 2019 at 8:25 am
  
  Thank you :)
Ashsavage on February 19, 2019 at 11:56 am

I was grunting huge lmao
Reply
- Kaylie Ginn on February 20, 2019 at 1:58 pm
  
  hahaha love it !!!
Kristina Bergeron on February 19, 2019 at 8:26 pm

WOW! What a workout and what a message! Happiest of Happy Birthdays to you! That message at the end just picked me up so huge! You are such a beautiful, strong, fearless, role model and leader! Thank you!
Reply
- Kaylie Ginn on February 20, 2019 at 2:02 pm
  
  awww babe, thank you SO much for those kind words. Today has been wonderful <3
Andria684 on February 20, 2019 at 6:44 am

Have a badass birthday Kaylie!! Great workout ??
Reply
- Kaylie Ginn on February 20, 2019 at 2:02 pm
  
  Thank you thank you <3
Angelique Ashwin on February 20, 2019 at 7:12 am

Happy birthday! Have a badass year!
Reply
- Kaylie Ginn on February 20, 2019 at 2:03 pm
  
  thank you so much <3
slambs5 on February 20, 2019 at 8:16 am

Hey Happy Birthday to you and thanks for a great workout! Your message at the end…loved <3 As my birthday gift to me, I did my age for my reps and I did 100 jumping jacks! Have a great day Badass!
Reply
- Kaylie Ginn on February 20, 2019 at 2:03 pm
  
  Hell ya you did!!!!! thats amazing! way to be a serious badass !
Jessica Graham on February 20, 2019 at 8:58 am

Happy birthday lady!!!
Reply
- Kaylie Ginn on February 20, 2019 at 2:04 pm
  
  Thank you <3
Nicole Smith on February 20, 2019 at 10:57 am

This workout was nothing short of awesome!! Happy birthday, babe! It is crazy to me to think back and realize I met you just over 2 years ago. You have grown so much over the past two years and you continue to inspire me daily. I hope you have.a super awesome day!!! :)
Reply
- Kaylie Ginn on February 20, 2019 at 2:04 pm
  
  awww girl, thank you thank you thank you <3 you always make me smile
Kendra Lawrence on February 20, 2019 at 3:33 pm

Happy birthday!!!! we went rogue and did the 2 sets of shoulder presses before ball slams. Tee Hee!
Nicole, Leslie and moi!
Reply
- Kaylie Ginn on February 21, 2019 at 3:34 pm
  
  Oh man I love that! You ladies are so badass
Dawn Phillips on February 20, 2019 at 4:09 pm

Happy birthday!!!! This was a really good workout I liked how quick but efficient it was
Reply
- Kaylie Ginn on February 21, 2019 at 3:35 pm
  
  YAY so glad you liked the burn !
Angelika Henning on February 20, 2019 at 4:42 pm

Happy Birthday Baby!!
Reply
- Kaylie Ginn on February 21, 2019 at 3:35 pm
  
  Thank you :)
Sandra on February 20, 2019 at 5:53 pm

Good one ! ?
Reply
Brenda Ginn on February 20, 2019 at 6:17 pm

I’m just glad you are only 32…lol!
Great workout!
Reply
- Kaylie Ginn on February 21, 2019 at 3:36 pm
  
  Thanks mama <3
Patricia Best on February 21, 2019 at 9:13 am

Beautiful message! We are grateful that you are part of this community! Happy belated birthday!
Reply
- Kaylie Ginn on February 21, 2019 at 3:36 pm
  
  aww girl giving me all the warm fuzzies
Kate Stock on February 21, 2019 at 2:14 pm

My 34 yr old body (post 2 babies) hates you lol
??
Reply
- Kaylie Ginn on February 21, 2019 at 3:37 pm
  
  Oh I know you love me still girl, hehe
Jennifer Wiggans on February 21, 2019 at 4:35 pm

Happy Birthday lady! That was a good one!
Reply
Daniella on February 21, 2019 at 6:50 pm

Happy Birthday! And my more than 20 years older than you body thanks you for the fact that I can still keep up!!! Thanks for always being an inspiration and pushing me to keep on being a badass!
Reply
- Kaylie Ginn on February 25, 2019 at 7:30 am
  
  Thanks so much lady!!! and hell ya you can keep up! amazing!!
Catrina Visser on February 22, 2019 at 5:41 am

Loved this one! Will definitely be saving it to my faves! I hope you had a great birthday :)
Reply
- Kaylie Ginn on February 25, 2019 at 7:31 am
  
  oh I am so glad you enjoyed :)
jenvanson on February 22, 2019 at 4:26 pm

Finally got this one done!!! I’m obsessed with ball slams. Happy 32!!!
Reply
- Kaylie Ginn on February 25, 2019 at 7:32 am
  
  YAY I am glad you enjoyed babe
goodwink on February 22, 2019 at 6:28 pm

Ready for the weekend now!
Reply
April Patch on February 26, 2019 at 7:09 pm

Truth: Dropped the boys at Dodgeball and could only think about stopping at the store for cookie dough as I was craving cookies that badly, skipping my workout, eating cookies and drinking tea in my 2 hrs of freedom.
Reality: Kept on driving past 4 grocery stores all the way home and did this workout. And I feel amazing! Used my new 12 lb weights for all the arms and it was a struggle but awesome! Makes my 16 lb ball seem light though!
So glad you shared your birthday with us. You are one incredible woman!
Reply

30 Minute Birthday Workout

38 Comments

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