Personal Trainer

Group Fitness Instructor

Step

Trampoline Fitness

Low impact/ Rest Day

HIIT Training

In this workout we will move through 2 shoulder moves, 2 back moves, 2 biceps moves and 2 tricep moves. Each will be repeat twice and in between each strength move we will hold a plank!

Dumbbell

Arms and plank toning

We will hit shoulders, biceps and triceps in between short cardio step bursts! A little bit of everything!

Resistance Bands

Step and resistance burn

This is a quick 25 minute AMRAP session! You will have 4 moves in each round that you will move through for 3 mins the you will have a 1 min rest. 
For this workout you will need a set of medium and light weights!

6- 3 min AMRAP Blast!

This is a quick u see 20 minute workout. It has a little bit of everything! Cardio, arms, legs and abs! 
You’ll feel the burn in a short amount of time!

Arms, legs, and abs oh my!

This workout is just shy of 15 minutes and will give you that great leg and booty burn. This quick workout will work all muscles of the booty and thighs!

Banded booty and leg toner!

This is a quick 14 min arms and standing a workout! I use 8lbs dumbbells to complete this workout. Each move is 30 on 10 off with punches in between. My arms feel the burn!

Standing arms and abs quickie!

This is a quick and to the point Tanya style cardio jump routine! Quick but gets your heart rate up!

Quick Jump Cardio- 10 mins

This workout is a height weight (3-5 lb) arm workout. We will work all parts of the arm with a shoulder, bicep, and tricep section. Each section has 5 moves repeated 2x for 30 on, 10 off. Let’s get those arms ready for summer!

Tank Top Ready Arms

We have 3 AMRAPS that are each 5 minutes and 2 sets of tabata where each move is repeated twice. We will end with a short decreasing rep strength based set!
Hope y’all enjoy!

Tabata AMRAP Mix!

In this workout you will complete 7 rounds of tabata exercises in an ABAB format 4 times though. Between each tabata section will be a short strength rep-based set to add in some muscle burn!
We got this!

Kettlebell

Tabata cardio with a sprinkle of strength 

I love AMRAP because it’s such a good way to se your progress! We have 3 different 4 minute sections with a 1 minute break between. Repeat all the sections then end with a quick tabata cardio section!

AMRAP Fun!

We will use body weight and dumbbells to complete this blast! We will follow an ABAB format, completing each pair 4x before moving on to the next!!
This will be heart pumping!

Kelli Gates

@Kgates14

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