If you haven’t seen pictures or promo commercials for Khloe Kardashian’s newest reality series about her slimmer, stronger body, you are either really lucky (I am being entirely serious) or you don’t have cable/satellite TV, you avoid the magazines at the checkout lines, and you don’t use your computer for any social media at all. Hmmm
Regardless, there is a new wave in fitness that is touting a faster and heavier workout regimen meant to sculpt muscle and burn the fat we girls all hate. One of the trainers who worked with Khloe Kardashian shared her workout with Shape Magazine and even provided a video (click on the link below) to help keep those of us brave enough to give it a try from doing it wrong and getting hurt.
Lacey Stone’s 20 Minute Revenge Body Workout
How it works: Perform all six exercises in a row, then repeat two more times. (This is what Stone calls a ‘Max Monster Set’). Take up to 2 minutes of rest during the workout, either in the middle or at the end.
You will need: An aerobic stepper with risers, one 30-pound dumbbell, and one 20-pound dumbbell (“If you feel you can do more reps—the weight isn’t heavy enough!,” Stone says.)
1. Bench Press with Leg Lift
Laying on a weight bench with a 30-pound dumbbell in your right hand and your knees at a 90-degree angle, simultaneously lift your left leg up and perform a dumbbell press, reaching your right arm towards your ankle at the top. Perform 10 reps on each side.
2. Alternating Reverse Lunge
With your feet shoulder-width apart and a 30 to 35-pound dumbbell in each hand, step your left leg back to come into a lunge position going as low as you can to bring your right thigh parallel to the ground, while making sure to keep your right knee over your right ankle. Push off your toes to come back to starting position. Perform 10 reps on each side.
3. Plank Row
Start in a plank position with your upper body elevated on a bench and your feet a bit wider than hip-distance apart. With a 20-pound dumbbell in your right hand, perform a row, lifting your elbow up towards the ceiling as you keep your core tight and glutes engaged. Perform 12 reps on each side.
4. Speed In and Outs
Begin standing with both feet on the riser, then step each foot off and back on as quickly as you can. Perform AMRAP for 1 minute (30 seconds leading with right leg and 30 seconds leading with left leg).
5. Reverse Lunge with Shoulder Press
Begin with both feet on the riser, and a 20-pound dumbbell in your right hand. Perform a shoulder press, then bring your right foot back to perform a reverse lunge. Perform 10 reps on each side.
6. Biceps/Triceps Combo
Using 20-pound dumbbells, perform 10 bicep curls, then immediately begin triceps dips using the stepper, performing AMRAP for 1 minute.
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Position one foot in the strap scissored out to your side.
Both feet in the straps, lay on your back.
My birthday and Christmas are three days apart so my husband just usually asks me what I want. Last year it was power tools so I could work on projects. This year I wanted a new pair of basketball shoes, a pair of Kobe XI’s to be exact. I wasn’t even being particularly picky about the color, although I really love the black and gold ones he wore in his very last game. I didn’t think it was too much to ask.
If you work at a desk all day do this quick test.
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