TK Fused
4 Week Strength Training, Cardio Kickboxing, and Pilates Program
3 TRAINERS ARE BETTER THAN ONE!
I’m so excited to share my friends in the fitness world with you guys! Coach Dan is BACK and is REARING to kick our butts with some Cardio Kickboxing!
And Kelley, my Pilates OBSESSED friend forever is here to light every part of our bodies on fire (I’m not kidding!)
4 days a week…train smarter, not harder!
A combination of progressive strength training, cardio kickboxing, and Pilates.
Your Schedule:
Day 1: Lower Body Strength (progressive)
Day 2: Cardio Kickboxing
Day 3: Full Body Pilates
Day 4: Upper Body Strength (progressive)
Rest Days are to be taken as needed! If you would like to add extra strength, mobility, or cardiovascular training…videos are provided!
Strength Training Days:
Your Trainer: Kaitlin
You know me already! I’m a NASM certified personal trainer and crazy animal lady! It brings me SO MUCH JOY to provide these workouts to you guys.
Not only are we strength training with focus and control…we’re also adding speed, balance, power, and endurance. Each workout consists of the “Meat and Potatoes”, which are our basic strength training moves that we will progress the intensity of with harder variations or by simply adding more weight to, followed by moves that require some coordination, core control, explosiveness, and endurance (this is the fun stuff!) The “Meat and Potatoes” will stay (basically) the same throughout the program, so we can measure our progress! While there is one lower focused day, and one upper, do expect to work a bit of the entire body each time!
Equipment Needed: Dumbbells
I’d recommend having light, medium, and heavy dumbbells for this. Since this program is progressive (meaning we will be UPPING the weight and reducing the reps), it would be ideal (but not 100% necessary) to have multiple pairs of dumbbells so you can really challenge yourself.
Cardio Kickboxing Days:
Your Trainer: Coach Dan Boyle
Not only is Coach Dan a close personal friend of mine, he also owns the Gym I work at and he is MY personal Kickboxing/MMA coach! I’m so excited to share his energy with you guys. Dan is a Black Belt level teacher in Tae Kwon Do, Muay Thai Kickboxing, and Boxing. Dan is known for having a great sense of humor and making your workouts FUN!
These Cardio Kickboxing workouts are about cardio more than anything else, so don’t stress if you’re not a kickboxing pro! Coach Dan has done a great job at combining some kickboxing basics with some foundational calisthenics you already know and love. Every week is a new workout!
Equipment Needed: None
While a soft surface or exercise mat will definitely come in handy, all you need is your own body for these workouts!
Pilates:
Your Trainer: Kelley
I’ve known Kelley since middle school you guys! I am SO excited that she was willing to be a part of this program! Kelley is a Certified Pilates Instructor and the only instructor that’s actually made me LAUGH during a class. You are going to LOVE her weird personality (there’s a reason we’re friends) and her vast knowledge of all things Pilates.
The focus of each Pilates workout is to really work DEEP into the areas that we can’t reach during other types of training. So, expect to feel sore in places you didn’t even know had muscles! Each week is a new routine.
Equipment Needed: Light Dumbbells, Rolled Towel/Water Bottle (or ball)
In many of the series that Kelley teaches, light dumbbells can be used to intensify the moves. I used 1 pounders and I ended up setting them down! You also have the option to use a squeeze ball or rolled towel to support your lower back during “earthquake abs”. You can also use the ball or water bottle as a “prop” during many of the moves.