Personal Trainer

Group Fitness Instructor

Low impact/ Rest Day

HIIT Training

It’s great to move your body even when you have a rest day! This no equipment, low impact workout is great when your muscles are sore but you still want to move!

This can be Done with No Equipment

Low impact 10 minute rest day workout 

Low impact walking workout to help you reach your step goal!

Get your steps in!

You will get the best of both worlds in this workout! Heart pumping cardio and muscle burning strength! We will alternate between a cardio section and a strength section. All moves are 20 secs on 10 secs off 4x through! 

Dumbbell

Blocks/Jump Box

Tabata Step cardio and strength burn!

This workout will be a mix of AMRAP and hiit. 

5 minute warm-up- 30 secs on, 30 secs on 
- [ ] Walkouts
- [ ] Step and scoop
- [ ] Leg swings- r
- [ ] Leg swings-l
- [ ] Side lunges 
- [ ] Hamstring curls
- [ ] Side to side punches
- [ ] Knee lifts
- [ ] Jumping jacks
- [ ] Jog in place 
5  minute AMRAP
- [ ] 10 swings
- [ ] 5 weighted burpees 
- [ ] 5 deadlift row
- [ ] 5 squat and press 
30 sec on, 10 secs off- 2x
- [ ] Pistol draws
- [ ] Weighted squat drops
- [ ] Weighted knee drives 
- [ ] Mountain climbers
5 minute AMRAP
- [ ] 10 plank rows
- [ ] 6 halo lunges
- [ ] 6 snatches
- [ ] 6 side lunge leg swings
30 sec on, 10 secs off-2x
- [ ] Manmakers
- [ ] Curtsy lunges
- [ ] Row to fly
- [ ] Commandos
5 minute AMRAP- abs focus
- [ ] 10-bicycles 2=1
- [ ] 10- bird dog- r
- [ ] 10- bird dog- l
- [ ] 10- around the world crunches

Lets crush it!


Kelli Gates

@Kgates14

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