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Happy 4th of July!

Summer is here!

We all know it’s easy to get caught up in the festivities surrounding the 4th of July. We are in the season of
grilling, sipping cocktails, lounging by the pool or beach, and celebrating with friends as much as we can. At
Kaia we’re all about a balanced lifestyle, so we are here to remind you that just because you have the day off
from work doesn’t mean you skip your holiday workout! Of course, this year is much different than most, but
there’s no better time than now to be active and build your immunity!

For your Independence Day workout no exercise equipment is needed, just a chair and wall. Grab your family and
friends and get your sweat on! Summer is here!

We all know it’s easy to get caught up in the festivities surrounding the 4th of July. We are in the season of
grilling, sipping cocktails, lounging by the pool or beach, and celebrating with friends as much as we can. At
Kaia we’re all about a balanced lifestyle, so we are here to remind you that just because you have the day off
from work doesn’t mean you skip your holiday workout! Of course, this year is much different than most, but
there’s no better time than now to be active and build your immunity!

For your Independence Day workout no exercise equipment is needed, just a chair and wall. Grab your family and
friends and get your sweat on!

Red, White, and Blue Workout

Complete 10 reps of each exercise. For all exercises that have two sides perform 10 on each side.

Reverse Lunge

Eccentric Push Up (3 count to lower, 1 count to press)

Dip (use chair or bench)

Wall Sit Leg Extension (against wall)

High Knees

Inch Worm

Tabletop Knee Tap

Explosive Jumping Jack

Burpee

Lateral Lunge

Up Down

Elevated Single Leg Bridge (on chair or wall)

Repeat 4 times through to celebrate the 4th!

Tips:

Reverse Lunge: Lower your hips so your front leg becomes parallel to the floor with your front knee positioned
directly over your ankle. Your back knee should be bent at a 90-degree angle at the bottom of the movement. Be
sure to work your full range of motion and keep your chest open.

Eccentric Push Up: Three count to lower, 1 count to press up to plank. Try elevating to hold an extended plank
instead of dropping to your knees. Remember to engage your core, squeeze your glutes, don’t shrug your
shoulders, and keep your chin up for a neutral spine.

Dip: Grip the front edges of a chair with your hands. Your back should just clear the edge of the chair to
prevent unnecessary strain on your shoulders. Lower until your arms form 90-degree angles before pressing
yourself back up. Too easy? Extend your legs into a reverse plank position or elevate your feet onto another
chair.

Wall Sit Leg Extension: Sitting against the wall your thighs should be parallel with the floor to start. Core
engaged, neutral spine, and shoulders against the wall. Squeeze your quads as you extend your leg straight out
in front of you, hold the quad squeeze as you lower your foot back to the ground.

High Knees: Be sure to raise your knees up to your chest! Walk them or jump them out.

Inch Worm: As you walk your hands in and out drive your heels behind you keeping your legs as straight as
possible and your core engaged. Hold your high plank for a few seconds before walking back in. Come up to
standing to complete the movement before your next rep.

Tabletop Knee Tap: Keep your core engaged as you hover your knees an inch or two off the ground. Slowly raise
one hand off the ground to tap the opposite knee. The key here is to maintain core engagement so the hips do not
rock side to side.

Explosive Jumping Jacks: Think star jacks. Keeps your arms and legs as straight as possible working your full
range of motion as you extend out in your jack.

Burpees: A Kaia total body favorite! As you lower and rise be mindful to keep a flat back. Press up from your
knees as needed belly button engaged to spine. Feet should come up close behind the wrists or to the outside of
your hands to prevent excess pressure on the knees.

Lateral Lunges: Keeping your torso upright step one foot out and lower until the knee of this leading leg is
bent to 90-degrees. The trailing leg stays straight. Lower from the hips and do not collapse over with the
torso.

Up Downs: Extended plank to forearm plank and back up to extended plank. The goal is to keep the hips square. To
help with this straddle your legs open wider than your hips or drop to your knees. Move slow and controlled. As
you press up you want your hands to stay under your shoulders, not in front of your forehead.

Elevated Single Leg Bridge: One foot is elevated on a chair or wall while the other is flat on the floor close
behind your glutes. As you raise your hips think about driving the heel of your foot on the floor towards your
shoulders to help activate your glutes. Squeeze at the top of the motion before lowering with control.

Recent Blogs

7 Day Reset

We’ve incorporated inspiration and motivation to help you rock all 7 days. In the next 7 days you will make shifts in your mind and body that will boost your metabolism, improve sleep and increase energy.

WHAT’S INCLUDED:

This is a self paced reset, so you can start when you are ready but we recommend to continue with the reset each day once you begin to see the maximum results.

All it takes is 7 DAYS. What are you waiting for?

Kaia Tri is a ten-week triathlon training program with workouts three times a week, which is an optional extra during our spring and summer CORE sessions. We swim, bike, and run, with some cross-training classes too. By being able to set a personal pace, our triathlon training program is suited to beginners tackling their first race and intermediate athletes looking to improve their finish time.

Our mock triathlons run several times to familiarize women with the course route. We finish the season with a Triathlon Training Camp which includes paddle boarding and power workouts. The next day is our exhilarating and fun Triathlon race day for all Kaia Tri women to enjoy working out in a beautiful location. Friends are welcome too!

SANDBAG

Kaia Sandbag combines traditional fitness with unconventional training methods. With sandbags, the weight shifts and moves in an unpredictable fashion. This piece of equipment is integrated into our conditioning & strength building workouts to simultaneously develop strength, power, endurance, mobility, and balance – with an additional emphasis on developing overall core strength and stability.

New to sandbag training? No problem! Beginners are always welcome.

TRX SUSPENSION 

TRX® Suspension Training® body-weight exercise simultaneously develops strength, power, endurance, mobility, durability, balance, flexibility, and core stability. Whether you’re younger or older, out of shape or a pro athlete, injured or at the top of your game, TRX Suspension Training meets you where you are and takes you where you want to go. TRX Suspension Training leverages gravity and the user’s body weight to enable hundreds of exercises that can be instantly scaled for any user to reach any fitness or training goal. The easily-scalable nature of TRX Suspension Training makes it a practical solution wherever you are on the fitness continuum.

Need a little extra boost to keep your body guessing? Our TRX/Cardio class is an excellent complement to any Kaia FIT session. TRX workouts, which can be used by anyone at any level, builds true functional strength and improves flexibility, balance and core stability all at once. Mixed with cardio, the classes give every member the perfect balance of challenge and success.

*TRX classes not available in all areas. Please contact us your local studio.

CROSS-TRAINING

Our trademark Kaia Cross-Training™ classes are a unique mix of cardio, functional movement, and both weighted and non-weighted exercises.

Cross-Training benefits:

Each day brings a new workout. We have an elite group of advanced coaches who infuse each workout with their own flair and focus, meaning you’re never going to repeat a workout, avoid burn-out, and fitness plateaus.

Keeping the body guessing is key to sculpting lean muscle mass. We also have a 3-part modification foundation: Balance (non-impact); Strength (mid-impact) and Kaia (high impact). Each exercise has its own progression so that everyone can feel successful.

As a part of our program, we also offer nutritional guidance to help you make healthy food choices and keep your fitness on track.

What are you waiting for? Join us today!

BARRE

Our barre-based class is a unique combination of postures inspired by ballet, yoga, Pilates and Kaia. Using the barre as a prop to balance, you’ll complete a series of isometric holds combined with high reps of small range movements to elongate and tone your major muscle groups.

In addition to the barre, classes incorporate pilates balls, yoga blocks, and/or resistance bands for increased endurance, challenge and focus. Following each set of holds, you’ll rest and recovery with a short series of stretches and poses to increase flexibility prior to advancing.
Kaia Barre is a low-impact class that perfectly complements our program offerings. Meet us at the barre and try your first class for free!

Participating locations may vary. See the schedule page for more details.

DANCE 

Our dance fitness class is rooted in traditional dance. We use those foundational moves and offer a class that is easy enough for beginners yet challenging enough for the more seasoned dancer. The simplicity of the routines allows you to keep moving with ease. Although this is a workout, it feels more like a dance party with your girlfriends.

RUNNING 

Improve your speed, skill, endurance, stamina, and strength with our Kaia running program. The program works on developing running skills that can increase speed, endurance, and overall fitness. The program is designed for you to run at your pace and and help you see improvements every step of the way.

The Kaia training is a simple, progressive program designed for women of all ages and all fitness levels. Whether you are a walker, jogger, or runner, you will be able to join this program and move at your own pace. Research has shown that even 20 to 30 minutes of running (two to three times per week) is enough to help you lose or maintain weight and improve many other important health markers, i.e. your cholesterol, blood pressure and insulin response.

Don’t be intimidated by the Kaia Run program name, each class will have walkers, joggers and runners. Keep in mind that the first mile is the hardest mile you will ever run. Once you get off the starting block, things only get easier. All you have to do is be patient and disciplined in your training, and that is where Kaia

POWER YOGA

Kaia Yoga combines mind and body with a power yoga and core-strengthening weekly workout with Pilates-style techniques. We focus on balance, strength, and cardiovascular fitness through stretching, strength training and dynamic movement to improve overall fitness levels.

By creating long, lean muscles, Yoga promotes improved coordination, greater flexibility and a fuller range of motion, with a strong body that’s less prone to injury. Yoga keeps the mind centered and reduces stress through positive thoughts and a sense of mindfulness, which also inspires mental strength and confidence.

Yin Yoga, or restorative yoga, is a quiet contemplative practice. It targets the deepest tissues of the body, our connective tissues – ligaments, joints, bones, and the deep fascia networks of the body. Poses are held for 1 minute or more and transitions between poses are gentle and slow. This class is an excellent compliment to our other classes, provides dedicated stretching, and is known to reduce stress and anxiety.

6-WEEK BRIK BOOTCAMP

Our BRIK Bootcamp sessions are offered three times a year and are designed to help you reach your health and fitness potential, and you’re welcome to start anytime!

Our BRIK Bootcamps are six weeks long and feature classes daily.* This programming fits in seamlessly with our regularly scheduled classes, and it’s as easy as 1-2-3:

  1. Register for BRIK Bootcamp HERE (included for Platinum & Gold Memberships)
  2. Book your classes through our branded app and Show Up
  3. Let our expert coaches do the rest!

These sessions offer great results in weight and body fat loss and an increase in strength and cardiovascular endurance. Our nutritional support will boost energy, help you de-bloat, increase sleep quality, and enhance your overall glow.

BRIK Bootcamp includes:

In between BRIK Bootcamp, we offer a variety of classes to meet you at your level! We also have nutrition and fitness challenges, in addition to fun opportunities to spice up your routine. What are you waiting for? Join us today!

CYCLE

Cardio based, calorie torching workout with certified spin instructors. It’s a party on a bike!

Try a Week Free

WHAT IS KAIA FIT?