Personal Trainer

Group Fitness Instructor

Step

Trampoline Fitness

Low impact/ Rest Day

HIIT Training

This is a quick 15 min step cardio and core burner workout! You will be breathing hard and working your core in a short time! Step is optional… this can always be done without!

This can be Done with No Equipment

Blocks/Jump Box

Cardio and core burner!

This is a tabata style jump that focuses on the core! You will feel the burn in this quick 15 min workout!

Core blasting bounce

Feel the burn with this low impact, resistance workout. We’re hitting the bit, legs and and to feel the burn all over! Resistance band and ankle weights are used

Resistance Bands

Lower body and ab toner!

I am using 3 lbs in this workout. Doesn’t seem like a lot but I promise you will feel it! We have 7 sets of tabata, 8 rounds each! Let’s tone those arms!

Dumbbell

Arm toning tabata bounce!

This workout will be a 30 on, 30 on workout. We alternate between a leg strength move and a cardio or your choice. I am using 5 lb ankle weights. This is quick but a leg burner!

Standing leg strength and step

In this workout, we will have 2 tabata rounds that are cardio based and 2 strength rounds that are 10 reps each 2x through. This workout is just at 30 mins and will hit a little bit of everything!
Equipment: medium to heavy weights

Tabata and Strength quick cardio burn

This workout is under 30 minutes and works your arms, legs and heart! I am using 12 and 8 lb dumbbells and a resistance band. I also have a really short burnout where I’m using 5 lbs. Let’s get to work!

Bounce and strength!

This workout is great to feel the burn in your core, thugs and butt! I am using 5 lb ankle weights. You can also use a resistance band or you can do body weight! Let’s work our core!

Core and lower body toner

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!

Arms and plank toning

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

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!

Kelli Gates

@Kgates14

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