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This workout is as advanced as it gets. As Kelly says:
"If this is a piece of cake--don't eat it. Grab heavier weights!"
Product Description
While the 30 Minutes to Fitness 'Weights' workout helps to strengthen and build muscle, 30 Minutes to Fitness 'Muscle Definition' does just as the name implies: helps to sculpt and define your overall look.
This DVD has two 30-minute full-body workouts and numerous premixes: Shoulders/Arms, Back/Chest, Lower-Body Trimming, and individual muscle groups that you can add on to any workout.
For those who have time, Kelly's Extensive Full-Body Compilation is a 'must-do'!
* Advanced: 8 & 12 lb dumbbells
* Intermediate: 7 & 10 lb dumbbells
* Beginner: 5 & 7 lb dumbbells
Note from Jen:
- Set #1, shoulders -- front raise, side, down
- Set #1, shoulders -- side lateral
- Lower body -- active lunges with knee raise
- Set #2, shoulders
- Set #2, shoulders
- Set #1, lower body and biceps -- intense power squats with hammer curls
- Set #1, biceps -- concentration curls
- Set #2, lower body and biceps
- Set #2, biceps
- Set #1, back -- one armed kettlebell-like swings (but using a dumbbell)
- Set #1, back -- row squeezes
- Back and lower body -- one-legged deadlifts and lunges, foot on step (optional)
- Set #2, back
- Set #2, back
- Set #1, triceps and core -- dips with core variation (leg lift while reaching for foot with the opposite hand)
- Set #1, triceps -- overhead extension variation
- Core/inner thigh combo
- Set #2, triceps
- Set #2, triceps
- Set #1, chest -- Y-flies
- Glutes -- bridge lifts with weights
- Set #2, chest
- Stretch
Counting the warm-up and cool-down, this power-packed workout is more like "40-Minutes to Fitness"! There's a lot of options, and the pre-mixes offer the perfect variations.
Workout #2:- Set #1, shoulders -- scarecrow lift
- Set #1, shoulders -- upright row
- Set #1, lower body and shoulders -- lunges with overhead press
- Deadlift with squat
- Set #2, shoulders
- Set #2, shoulders
- Set #2, lower body and shoulders
- Set #1, biceps -- traditional curl and long curl
- Set #1, biceps -- hammer curl with front side angle
- Lower body -- bent-leg lifts with weight on the quad
- Set #1, back -- one arm row, elbow side rotation
- Set #1, lower body -- plie squat with row
- Set #2, back
- Set #2, lower body
- Set #1, triceps -- cross extensions
- Set #1, triceps -- one arm skull crushers
- Set #1, triceps -- straight arm back pulses
- Set #2, triceps
- Set #2, triceps
- Lower body -- inner thigh lift/squeeze seated on step (Kelly is so awesome, I love her attitude--she inserts a little commentary here: "Now I'm just stalling before I get to chest--but I might as well work my inner thighs while I'm at it.")
- Set #1, chest -- flies with rotation
- Set #1, chest -- flies
- Set #1, chest -- arms raised, supine on bench, rotations
- Core with leg raises (works the glutes, too)
- Set #2, chest
- Set #2, chest
- Set #2, chest
- Stretch
