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Episode 8

In this episode of Keep It Fresh, Lindsey from Wellington Fitness takes Kim through a series of Tabata exercises designed to get your heart pumping and help you burn fat long after your workout!

  1. Jump Squats (20 Seconds)
  2. 10- Second Break
  3. Push-Ups (20 Seconds)
  4. 10-Second Break
  5. Burpees (20 Seconds)
  6. 10-Second Break
  7. Mountain Climbers (20 Seconds)
  8. 10-Second Break

Episode 9

In this episode of Keep It Fresh, Marcin from Wellington Fitness takes Kim through a series of exercises you can do around the house between your daily tasks!

  1. 1- Minute Warm- Up
  2. Pop-Up Squats
  3. Plank
  4. Elevated Split Squat
  5. Standing Oblique Crunch

Episode 10

In this episode of Keep It Fresh, Lindsey from Wellington Fitness takes Kim through a series of fun partner exercises!

  1. Sprints and Wall-Balls
  2. Skipping Ropes
  3. Push Off Sit Ups

Episode 11

In this episode of Keep It Fresh, Marcin from Wellington Fitness takes Kim through a series of full body exercises you can do at home!

  1. Push-ups (20)
  2. Leg Raises (20)
  3. Close-Grip Push-ups (20)
  4. Flutter Kicks (20)
  5. Lunges (20)
  6. Dips (20)
  7. Mountain Climbers (20)
  8. Squats (20)
  9. Plank
  10. Crunch (20)

Episode 12

In this episode of Keep It Fresh, Lindsey from Wellington Fitness takes Kim through a series of exciting partner workouts using a deck of cards!

You assign an exercise to each suit and then randomly pick a card and do that exercise based on the number and suit!

Episode 13

In this episode of Keep It Fresh, Marcin from Wellington Fitness takes Kim through a series of muscle building exercises with some fun twists!

  1. Chin-ups
  2. Push-ups
  3. Prowler (sled push)
  4. Crunches & Punches

Episode 14

In this episode of Keep It Fresh, Lindsey from Wellington Fitness takes Kim through a series of fun AMRAP exercises! You do a handful of exercises and do As Many Rounds As Possible!

  1. Kettle Bell Swing
  2. Push-ups
  3. Burpees
  4. Row

Episode 15

In this episode of Keep It Fresh, Marcin from Wellington Fitness takes Kim through a series of quick cardio exercises you can at home!

  1. Predator Jacks
  2. Hot Hands
  3. One-legged Hops
  4. Crab Kicks
  5. Plank Twists
  6. Split Squats

 

 

Episode 16

In this episode of Keep It Fresh, Lindsey from Wellington Fitness takes Kim through a series of chest and ab SUPER SET exercises!

  1. Incline Chest Press
  2. Mountain Climbers
  3. Chest Fly on a ball
  4. Plank Jacks

 

 

Episode 17

In this episode of Keep It Fresh, Marcin from Wellington Fitness takes Kim through a series of exercises with Battle Ropes!

  1. Alternating Hands
  2. Both Hands Together
  3. Waves
  4. Hands Together (Moving Forward & Backward)
  5. Cross To Sides
  6. Jumping Jacks
  7. Over Legs
  8. Plank

 

 

Episode 18

In this episode of Keep It Fresh, Marcin from Wellington Fitness takes Kim through a series of cardio exercises you can do at the gym!

Round 1

  1. any piece of cardio equipment (in this case- Elliptical) for 40 seconds
  2. 10 jumping jacks
  3. ab workout (in this case- V-crunches) 10 reps
  4. Complete 10 rounds of this

Round 2

  1. any piece of cardio equipment (in this case- Bike) for 40 seconds
  2. Body squats
  3. ab workout (in this case- Bicycle crunches) 10 reps
  4. Complete 10 rounds of this

 

Episode 19

In this episode of Keep It Fresh, Marcin takes Kim through a series of burpees by following the fun and intense Tabata style timing!

 

Episode 20

In this episode of Keep It Fresh, Marcin takes Kim through a series of Tabata style exercises that you can do at home!

  • Body Squats
  • Push-ups
  • Lunges
  • Squat Thrust
  • Star Jacks
  • V-ups
  • Skaters
  • Walking Planks

 

Episode 21

In this episode of Keep It Fresh, Marcin takes Kim through a series of combination workouts where you do an upper body exercise and a lower body exercise at the same time!

  • Squat with Shoulder Press
  • Reverse Lunge with Bicep Curl
  • Bridge with Arm Fly’s
  • Sumo Squat with Tricep Extension
  • Plank with Reverse Fly

 

Episode 22

In this episode of Keep It Fresh, Marcin takes Kim through a series of cardio workouts that you can do quickly whether you’re at work, home or anywhere!

  • Cross Jacks
  • Heel Kicks
  • Burpees
  • Jumping Jacks
  • High Knees
  • Mountain Climbers
  • Jump Squats

Do each exercise for 30 seconds and repeat the sequence 4 times!

 

Episode 23

In this episode of Keep It Fresh, Marcin explains what a SUPER SET is and Kim shows examples of what this type of workout could look like!

 

Episode 24

In this episode of Keep It Fresh, Marcin takes Kim through a series of cardio workouts that you can do on the beach or poolside!

  • High knees
  • Jumping jacks
  • Squats
  • Lunges
  • Wide-stance toe touches
  • Side to side shuffle
  • Running on the spot into a pushup

 

 

Episode 25

In this episode of Keep It Fresh, Marcin takes Kim through a series of cardio workouts that you can do in the pool this summer!

  • High knees- touching your feet
  • Backwards kicks- touching your heals
  • Jumping Jacks
  • Switch Lunges
  • Jump Squats
  • Knee Lifts- Edge of the pool
  • Hip Twists
  • Front Kicks

 

 

Episode 26

In this episode of Keep It Fresh, Marcin takes Kim through a series of full body exercises using the TRX Band!

  • Squats
  • Jump Squats
  • Chest Press
  • Row
  • Tricep Extension
  • Bicep Curl
  • Shoulder Raises (into a Y)

 

 

Episode 27

In this episode of Keep It Fresh, Marcin takes Kim through a series of fun, unique combinations & dynamic movements that you can do anywhere in just 15 mins!

Circuit 1:

  • Jump Squats
  • Push-ups with shoulder rotation
  • Burpee into jump with high knees
  • Abductor with a crunch

Circuit 2:

  • Skaters- touch the ground each time
  • Pike Shoulder Press
  • Ab crunch into Burpee
  • Wall sit Burpee

 

 

Episode 28

In this episode of Keep It Fresh, Marcin takes Kim through a series of fun cardio & strength exercises using specific items at the gym!

  • Prowler Sled Push
  • Battle Ropes
  • Farmer’s Walk with Kettle Bells
  • Slam Ball Throws

 

 

 

Episode 29

In this episode of Keep It Fresh, Marcin takes Kim through a series of tough ab exercises you can do right at home!

  • Plank
  • Walking Plank
  • Heel Touches
  • Leg Raises

 

 

 

Episode 30

In this episode of Keep It Fresh, Marcin takes Kim through a series of exercises for your bum that you can do using a staircase right at home!

  • Jump Squats x 3
  • Leg Cross-Overs x 3
  • Shufflers x 3
  • In & Outs x 3
  • Modified Mountain Climbers (30 seconds each round)

 

 

 

Episode 31

In this episode of Keep It Fresh, Marcin takes Kim through a series of exciting high intensity cardio exercises to help ensure you’re burning fat instead of muscle tissue!

  • Bike (5 min warm-up, then 15 seconds as fast as you can followed by 60 seconds relaxing…do this for 5 minutes)
  • Treadmill (walking on a 25% incline at 3-4mph speed…for 20 minutes)
  • Stair Master (60 seconds fast, 60 seconds relax…for 10 minutes)