30 Minutes to Fitness: Trim Down

I absolutely adore this workout by Kelly Coffey-Meyer. Trim Down is part of her 30 Minutes to Fitness series, so it contains two 30 minute cardio + strength workouts that are tough but fun. Kelly alternates boxing combos with compound strength moves and really works you hard. Your heart rate never drops. I don’t know why I didn’t expect this workout to be as tough as it was—maybe because it was boxing rather than kickboxing? BTW–the cardio is almost all low impact—but it wasn’t low intensity. I did wear 2 pound weighted gloves throughout, so that kicked it up to a higher intensity I’m sure. Nevertheless, it is a great workout.

The set is just Kelly in a large spacious room. She has two sets of dumbbells and a mat. I used more than two sets of dumbbells—I always do. I have no idea how heavy Kelly’s dumbbells were, she never shared that, however she did refer to them as one light and one heavy. I used 8, 10, 12, 15, 20 and 25 pound dumbbells—plus I never took my weighted gloves off. You move too quickly between intervals to remove them. That is the structure of the workout btw—one minute intervals that alternate between boxing and strength.

The first time doing these workouts I did the hour long premix that combines both of the workouts together. Excellent, excellent workout. I loved it. BTW—the premix times listed on the DVD menu are not all correct; some of them are, but some are not. The Combined Workouts Premix is listed as 54 minutes but it is actually 57 minutes. I will correct any incorrect times below when I list the premixes.

The warm up is the same for both of these workouts, but it is not listed separately. Both workouts incorporate the warm up when you chose them. And of course, they each have their own stretches at the end.

Workout #1 is 32 minutes long; 4 minute warm up, 25 minute training time and 3 minute stretch.

Exercises:

Spiderman Squat (this is a squat with alternating overhead presses that you do as you squat and stand)

Boxing interval

Squat with alternating overhead press (just squat then alternate overhead presses at top of move)

Boxing interval

Romanian Deadlift with upright row

Boxing interval

Romanian Deadlift with alternating upright row

Boxing interval

Renegade rows with alternating knee in

Boxing interval

Renegade rows

Boxing interval

Reverse lunge with knee raise (twist dumbbell from hip to hip as you pull back knee in)

Boxing interval

Reverse lunge with knee raise (other side)

Boxing interval

Squat and Press

Boxing interval

Plie and Press

Boxing interval

Workout #2 is 33 minutes long; 4 minute warm up, 26 minute training time and 3 minute stretch.

Exercises:

Rainbow squat (one dumbbell rotated overhead, from hip to hip as you squat)

Boxing interval

Wide squat, touch one dumbbell floor to ceiling

Boxing interval

Single leg suitcase squat

Boxing interval

Single leg suitcase squat (other leg)

Boxing interval

Side step into reverse lung with half bicep curls

Boxing interval

Alternating reverse lunges with full bicep curls

Boxing interval

One arm overhead press while lifting (abducting) the leg to the side (same leg as arm)

Boxing interval

One arm overhead press with side lift leg (other side)

Boxing interval

Dolphin push ups alternated with bringing knees in (while in plank)

Boxing interval while in kneeling lunge position (first few reps you will raise and lower back knee when punching)

Dolphin push ups

Boxing in kneeling lunge position

Premixes:

Boxing Drills-Both Workouts (31 min)

Weight Work Drills-Both Workouts (29 min) (actually 25:30 minutes)

Combined Workouts (54 min) (actually 57 minutes)

Kelly’s Favorite Mix (20 min)

Mixed Trim Down #1 (30 min)

Mixed Trim Down #2 (32 min) (actually 31 minutes)