Get Fit With Kiki
Fit with Kiki
General Fitness, Functional Training, Strength & Conditioning, Women's TrainingThrough my own training, I've realized that aside from the right program and the right coach, you need a badass training partner to push you and to pull you along the way.
If you're looking for all 3, you've come to the right place.
By joining our community, you'll get access to an amazing training program, written by the right coach (me), and a badass training partner to do this with you.
If you need a little inspiration, look no further.
If you're sick and tired of failing to get the body you truly want, you're in the right place.
If you've been using the word "toned" too much to describe your goals and you're looking to shed those final 15lbs, let's do this together.
If you're wandering the gym, just a little unsure how to spend that hour you promised yourself you'd spend working out, I got you.
This community is where training is fun and we're not training half-ass everyday. Instead, we're training with purpose 4 days per week and we're getting real results that matter.
In this community, you're not alone.
Your first 7 days are on me & all I'm asking from you is to commit to the plan and to give it everything you've got.
And then, let's invite our friends to join us!
Prep
A
Warmup
Warm up: 10 minute walk (treadmill or outside), high incline at a brisk speed but not running. Can also use a stair master x 10 minutes if you have one available to you. As soon as you finish your warm up walk IMMEDIATELY perform the following ... Down dog to pushup to cobra x5 90/90’s x5 ea Lunge w t-spine twist x5 ea
B1
KB Swing
3 x 12
B2
Step Up
3 x 12
B3
Wall Kicks
1 x 12
C1
Lateral Lunges
3 x 8
C2
Leg Press
3 x 12
C3
Wall Kicks
1 x 12
C4
Goblet Squat
3 x 12
D1
Back Elevated Hip Thrusts
3 x 12
D2
Wall Kicks
1 x 12
E1
Leg Extensions (machine and at home variation)
3 x 12
E2
Narrow Stance Body Weight Squat
3 x 12
E3
Wall Kicks
1 x 12
Recovery
F
post workout
To finish every workout, I personally spend 10 minutes slowing down my breathing (6-8 second count in, 6-8 second count out) and flow through some simple stretches for muscle groups I worked. During this time I listen to my body and will focus my energy on what needs it. I want you to listen to your body here and take a few minutes to foam roll, breathe, stretch etc - better recovery = better results !!!
Prep
A
Warmup
Warm up: 15 minute walk (treadmill or outside), high incline at a brisk speed but not running. As soon as you finish your warm up walk IMMEDIATELY perform the following ... Down dog to pushup to cobra x5 Cat camel x10 T-spine twist x5 ea 90/90’s x5 ea 90/90 w forward foldc 5 ea Wall Slides x10
B1
Wall Kicks
2 x 10
B2
Deadbug
2 x 10
B3
Bench Hop Over
2 x 10
C1
Chest Supported DB Row
3 x 12
C2
DB Bench Press
3 x 12
D1
Lat Pulldown
3 x 12
D2
DB Curl to Overhead Press
3 x 12
D3
At Home Band Lat Pull Down Example
3 x 12
E1
Hollow Body Bench Press
3 x 12
E2
Plank Up Downs
3 x 5
F1
Pike ups
3 x 12
F2
External Rotators Band Pull Aparts
3 x 12
Recovery
G
post workout
To finish every workout, I personally spend 10 minutes slowing down my breathing (6-8 second count in, 6-8 second count out) and flow through some simple stretches for muscle groups I worked. During this time I listen to my body and will focus my energy on what needs it. I want you to listen to your body here and take a few minutes to foam roll, breathe, stretch etc - better recovery = better results !!!
Prep
A
Warmup
down dog to pushup to cobra x10 cat camel x15 t-spine twist x10 ea 90/90’s x15 ea 90/90 w forward fold x10 ea wall Slides x10 adductor mobility x10 ea
Prep
A
Warmup
Warm up: 15 minute walk (treadmill or outside), high incline at a brisk speed but not running. As soon as you finish your warm up walk IMMEDIATELY perform the following ... Down dog to pushup to cobra x5 Cat camel x10 T-spine twist x5 ea 90/90’s x5 ea 90/90 w forward fold x5 ea Wall Slides x10
B
Handstands
3 x 45
C1
Lateral Lunges
3 x 12
C2
Banded Good Morning
3 x 8
C3
Toe Touches
3 x 20
D1
Plank Up Downs
3 x 12
D2
Leg Raise
3 x 12
E1
Pull Ups
3 x 6
E2
Glute March
3 x 12
E3
Short Lever Hip Abduction
3 x 12
E4
At Home Band Lat Pull Down Example
3 x 12
Recovery
F
post workout
To finish every workout, I personally spend 10 minutes slowing down my breathing (6-8 second count in, 6-8 second count out) and flow through some simple stretches for muscle groups I worked. During this time I listen to my body and will focus my energy on what needs it. I want you to listen to your body here and take a few minutes to foam roll, breathe, stretch etc - better recovery = better results !!!
Prep
A
Warmup
Warm up: 10 minute walk (treadmill or outside), high incline at a brisk speed but not running. Can also use a stair master x 10 minutes if you have one available to you. As soon as you finish your warm up walk IMMEDIATELY perform the following ... Down dog to pushup to cobra x5 90/90’s x5 ea Lunge w t-spine twist x5 ea
B
Bench Hop Over
3 x 30
C1
Curtsey Lunge
3 x 12
C2
Side Plank
3 x 25
D1
Single Leg Glute Hip Thrust
3 x 12
D2
Dorsi Flexion
3 x 12
E1
Single Leg Press
3 x 12
E2
Wall Push Calf Raises
3 x 20
E3
Step Up
3 x 12
F
Walking Lunges
3 x 15
Recovery
G
post workout
To finish every workout, I personally spend 10 minutes slowing down my breathing (6-8 second count in, 6-8 second count out) and flow through some simple stretches for muscle groups I worked. During this time I listen to my body and will focus my energy on what needs it. I want you to listen to your body here and take a few minutes to foam roll, breathe, stretch etc - better recovery = better results !!!
Kiley Miller
I have a passion for coaching, training, and inspiring others to be their best. I couldn't be more excited to help you on your (personal) training journey and to have the opportunity to help you reach your goals.
You'll get your first 7 days for free and then have access to our community, coaching, training, and so much more for less than the price of a cup of coffee each week!
Start My 7-Day Free Trial
When you join a team you’re getting more than programming, you’re joining an online community.
Get Fit With Kiki
Get Fit With Kiki
Get Fit With Kiki
