Khloé Kardashian's Latest Workout Checks All the Boxes: Strength, Cardio, and Core

SANTA MONICA, CALIFORNIA - DECEMBER 06: 2022 PEOPLE'S CHOICE AWARDS -- Pictured: Khloé Kardashian accepts the The Reality Show of 2022 award for 'The Kardashians' on stage during the 2022 People's Choice Awards held at the Barker Hangar on December 6, 202
Getty Images | Rich Polk/E! Entertainment/NBC
Getty Images | NINO
Getty Images | Rich Polk/E! Entertainment/NBC
Getty Images | NINO

Yesterday, Khloé Kardashian shared a video from her morning workout on Instagram, getting real about the lack of motivation that comes with working out sometimes. "We're Back Baby!" Kardashian captioned the footage, opening the video with a confession: "Trying to get up the energy to work out," she says to the camera. "I'm just not in the mood, but let's get to it."

Following a quick hello from her daughter, True, Kardashian gets to work with celebrity trainer Don Brooks, creator of the Donamatrix training method. Clad in a thin-strap Adidas sports bra ($45) and a pair of Nike Air Max 270 ($160), Kardashian soundtracked her video, very fittingly, to Dua Lipa's "Physical".

Kardashian doesn't just share a peek at her training session but her entire full-body strength workout — emphasis on the glutes — which is made even more difficult by one creative addition: a Bosu ball. She performs a simple four-move strength routine that effectively targets your whole body, alternating with rowing to keep her heart rate up, she says. (Keep reading for the full routine, so you can try it for yourself.)

The workout warm-up is "your choice", but Kardashian preps her body with some downward dog, cat-cow, and child's pose, then does 10 minutes of rowing on the Hydrow Rower, a brand for which she's an ambassador. "I always stretch before and after my workout 🧘🏼‍♀️ game changer," she writes in the caption.

Then the workout is broken into quarters, which is Brooks's preferred style. After each set, Kardashian does two minutes of rowing to keep her heart rate high, she adds. And though the workout looks tough, Kardashian maintains that this is even more chill than she's used to. "I recently had an elbow injury, so my weights are lower than I typically would use and it's a much lower impact workout than we typically do but this is the pace until my elbow is back to normal," she writes in the caption.

The workout is smartly designed and simple, and you can easily customize it depending on what equipment you have available. All you really need is a pair of dumbbells; you can forgo the Bosu ball ($134) if you don't have one, and swap rowing for running, cycling, or jumping jacks, if you don't have any cardio equipment nearby. (And, really, the Bosu ball makes this quite advanced since it challenges your balance and core strength; if you're new to working out, it's better to try these moves on the floor.)

Let Kardashian's post-workout satisfaction speak for how good this routine is: "I'm done, I did it," she says at the end of the video. "I always feel so accomplished . . . I never regret getting a workout in." She's a morning workout person — which she likes, because it helps her to keep her days "more on track." But she's equally supportive of those who sweat in the evenings. "Whoever works out any any time, I'm f*cking proud of you. It's hard. It's hard to stay dedicated. The consistency is the hard part, and I am right here with you guys. We're in this together, let's motivate one another."

There's nothing we love more than a little contagious motivation. If Kardashian has you feeling inspired, try her strength and rowing workout for yourself.

Khloé Kardashian's Full-Body Strength Workout With a Bosu Ball

Equipment needed: a pair of medium-weight dumbbells, a rower (optional), and a Bosu ball (optional)

Directions: Start with a dynamic warm-up. For each quarter below, you'll row (or do another form of cardio) for two minutes, then do 20 reps of a strength exercise using the Bosu ball, if you have one. (For all moves, place the Bosu ball rounded side down.) Repeat this combination three times, then move onto the next quarter. When you're done, don't forget to cool down or stretch.

Quarter 1: Squat With Biceps Curl

Quarter 2: Deadlift With Bent-Over Row

Quarter 3: Reverse Lunge With Single-Arm Curl

  • 2 minutes of rowing
  • Bosu ball reverse lunges with single-arm curl (same side as the leg stepping backward): 20 reps per side
  • Repeat 3 times

Quarter 4: Step-Up With Glute Kickback and Single-Arm Row

  • 2 minutes of rowing
  • Bosu ball step-up with glute kickback and single-arm row (same side as the rear leg): 20 reps per side
  • Repeat 3 times