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, giving you two total body workouts. 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 10, 15, 20, 25, 30 and 35 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. I wore one pound weighted gloves. The weights listed below are what I used.

1. Spiderman Squat (this is a squat with alternating overhead presses that you do as you squat and stand) (10# DBs)
2. Boxing interval
3. Squat with alternating overhead press (just squat then alternate overhead presses at top of move) (15# DBs)
4. Boxing interval
5. Romanian Deadlift with upright row (15# DBs)
6. Boxing interval
7. Romanian Deadlift with alternating upright row (15# DBs)
8. Boxing interval
9. Renegade rows with alternating knee in (row one arm then pull in same side knee, repeat on other side of body) (30# DBs)
10. Boxing interval
11. Renegade rows (30# DBs)
12. Boxing interval
13. Reverse lunge with knee raise (twist dumbbell from hip to hip as you pull back knee in) (one 15# DB)
14. Boxing interval
15. Reverse lunge with knee raise (other side) (one 15# DB)
16. Boxing interval
17. Squat and Press (squat, bring DBs to shoulders as you stand and do an overhead shoulder press when standing) (20# DBs)
18. Boxing interval
19. Plie and Press (hold one DB in both hands, legs are wide w/ toes turned out, lower into squat, pulse once while doing a bicep curl and as you raise out of the squat do an overhead shoulder press) (one 30# DB)
20. Boxing interval

Workout #2 is 33 minutes long; 4 minute warm up, 26 minute training time and 3 minute stretch. I wore one pound weighted gloves. The weights listed below are what I used.

1. Rainbow squat (one dumbbell rotated overhead, from hip to hip as you squat–hold one DB in both hands, squat w/ DB at one hip, as you raise out of squat, raise DB overhead to other side in an arch, lower back into squat bringing DB to opposite hip) (one 15# DB)
2. Boxing interval
3. Wide squat, touch one dumbbell floor to ceiling (hold one DB by bar w/ both hands, lower into squat tapping end of DB to floor, when you raise out of squat, push DB overhead) (one 25# DB)
4. Boxing interval
5. Single leg suitcase deadlift (single leg deadlift, raise heel of non-working leg so all of your weight is on working leg, hold one DB in same side hand as working leg, the suitcase aspect means you are holding DB at side rather than in front of leg) (one 35# DB)
6. Boxing interval
7. Single leg suitcase deadlift (other leg) (one 35# DB)
8. Boxing interval
9. Side step into reverse lung with half bicep curls (holding DBs at sides, do one reverse lunge, as you come out of the lunge, raise DBs into a half palms up bicep curl as you bring back leg into a side step and do a reverse lunge on other side, alternate sides) (15# DBs)
10. Boxing interval
11. Alternating reverse lunges with full bicep curls (bicep curl at bottom of lunge)
12. Boxing interval
13. One arm overhead press while lifting (abducting) leg to the side (same leg as arm), bring elbow down to hip when leg raises (one 10# DB)
14. Boxing interval
15. One arm overhead press with side lift leg (other side) (one 10# DB)
16. Boxing interval
17. Dolphin push ups alternated with bringing knees in (Kelly is actually doing a deadstop push up–bringing her body all the way to the floor at bottom then pushing back up to plank while keeping body straight from head to heels, when her body is on the floor, she bends both knees, lifting feet (I guess this is the dolphin aspect?) and when she is back in plank, she does 2 mountain climbers)
18. Boxing interval while in kneeling lunge position (first few reps you will raise and lower back knee when punching)
19. Dolphin push ups only (no mountain climbers)
20. 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)