Personal Trainer

Group Fitness Instructor

Step

Trampoline Fitness

Low impact/ Rest Day

HIIT Training

We will fatigue all muscles of the arm with this light weight workout!

Dumbbell

Light weight arm burnout!

This is a  quick low impact cardio workout to get steps in and a little bodyweight strength

Quick cardio- low impact 

This workout has 4 sets of 3 min AMRAPS which alternate between upper and lower body strength. Then immediately we go into a burpee move with a rest in between! Strength and cardio! Let’s go!!

AMRAP and Burpee Burnout!

This workout is a 60 min workout. Perfect for rest days when you still want to get your steps in! I alternate tabata rounds with body weight and 3 lb weights.

Get your steps in- 3 miles!

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!

Blocks/Jump Box

This can be Done with No Equipment

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!

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!

Kelli Gates

@Kgates14

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