Kelly Coffey-Meyer’s MUSCLE DEFINITION: A Breakdown
Submitted by Advanced Workouts Blog
Kelly Coffey-Meyer’s latest workout, 30-Minutes to Fitness Muscle Definition,
is the ultimate compliment to her previous relealse, 30-Minutes to Fitness Weights. With higher reps and total body concentration during each intense 30-minute workout, you get thorough training in minimal time. Kelly moves fast, not wasting a second,
so be prepared for no rest and pure effort.
In case you’ve been wondering, here’s the breakdown for
30-Minutes to Fitness Muscle Definition:
Workout #1:
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Set #1, shoulders — front raise, side, down
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Set #1, shoulders — side lateral
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Lower body — active lunges with knee raise
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Set #2, shoulders
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Set #2, shoulders
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Set #1, lower body and biceps — intense power squats with hammer curls
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Set #1, biceps — concentration curls
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Set #2, lower body and biceps
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Set #2, biceps
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Set #1, back — one armed kettlebell-like swings (but using a dumbbell)
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Set #1, back — row squeezes
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Back and lower body — one-legged deadlifts and lunges, foot on step (optional)
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Set #2, back
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Set #2, back
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Set #1, triceps and core — dips with core variation (leg lift while reaching for foot with the opposite hand)
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Set #1, triceps — overhead extension variation
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Core/inner thigh combo
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Set #2, triceps
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Set #2, triceps
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Set #1, chest — Y-flies
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Glutes — bridge lifts with weights
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Set #2, chest
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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
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!”
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