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  • 8 ROUNDS 
8 EXERCISES 
1. 8X10 BENCH BOOTY LIFTS WITH BANDS
2. 8X30 SECS SPIDERMAN CRAWL 
3. 8X20 PLANK STEPUPS 
4. 8X10 STRAIGHT LEG KICKBACKS
5. 8X10 STANDING HYDRANTS WITH BANDS
6. 8X10 HIGH PLANK TO ALTERNATING FORWARD EACH LEG 
7. 8X10 BENCH JUMPOVERS
8. 8X30 SECS HOLD

REST AS NEEDED

Song: Paradise
@jaylien 
#fitspiration #personaltrainer #fitnessblogger #kgfit #bossbabe #lululemon #circuits #fitlife #fitness #mtlfitness #bootywork #bootybuilding #bootyfordays #workoutlife #workoutgoals #fullbodyworkout #athomeworkout #mtlblog #workoutvideos
  • 8 ROUNDS
    8 EXERCISES
    1. 8X10 BENCH BOOTY LIFTS WITH BANDS
    2. 8X30 SECS SPIDERMAN CRAWL
    3. 8X20 PLANK STEPUPS
    4. 8X10 STRAIGHT LEG KICKBACKS
    5. 8X10 STANDING HYDRANTS WITH BANDS
    6. 8X10 HIGH PLANK TO ALTERNATING FORWARD EACH LEG
    7. 8X10 BENCH JUMPOVERS
    8. 8X30 SECS HOLD

    REST AS NEEDED

    Song: Paradise
    @jaylien
    #fitspiration #personaltrainer #fitnessblogger #kgfit #bossbabe #lululemon #circuits #fitlife #fitness #mtlfitness #bootywork #bootybuilding #bootyfordays #workoutlife #workoutgoals #fullbodyworkout #athomeworkout #mtlblog #workoutvideos

  •  224  3  19 March, 2020
  • 1. Step over squats x20
2. Scissors x15 each leg
3. Reverse lunge to high knee x10 each leg
4. V-UPS x15
5. Inchworm to squat x10
6. Quick feet x30
7. One sided elevated pushups x10 (total)
8. Incline reverse lunges x10 each leg
9. Plank twists x10 each side
10. Step over high knee crunch x10 each side

6 ROUNDS 
Rest as needed

I added 3 sets of 100 skip rope at the end as a finisher🔥 
Song: Sean Paul mashup 
by: @sickickmusic 
#fitspiration #personaltrainer #fitnessblogger #kgfit #bossbabe #lululemon #circuits #fitlife #fitness #mtlfitness #bootywork #bootybuilding #bootyfordays #workoutlife #workoutgoals #athomeworkout #seanpaul #noexcuses
  • 1. Step over squats x20
    2. Scissors x15 each leg
    3. Reverse lunge to high knee x10 each leg
    4. V-UPS x15
    5. Inchworm to squat x10
    6. Quick feet x30
    7. One sided elevated pushups x10 (total)
    8. Incline reverse lunges x10 each leg
    9. Plank twists x10 each side
    10. Step over high knee crunch x10 each side

    6 ROUNDS
    Rest as needed

    I added 3 sets of 100 skip rope at the end as a finisher🔥
    Song: Sean Paul mashup
    by: @sickickmusic
    #fitspiration #personaltrainer #fitnessblogger #kgfit #bossbabe #lululemon #circuits #fitlife #fitness #mtlfitness #bootywork #bootybuilding #bootyfordays #workoutlife #workoutgoals #athomeworkout #seanpaul #noexcuses

  •  240  1  18 March, 2020
  • 5 Rounds 
7 exercises 
30 seconds work
20 seconds rest
take a 45 second break between rounds.

1. Side to side squated shuffle (with or without bands 
2. Burpees 
3. Single leg crunches (left leg)
4. Singe leg crunches (right leg)
5. Pushups
6. Jump lunges 
7. High plank knee taps

Let's get it🔥

#fitspiration #personaltrainer #fitnessblogger #kgfit #bossbabe #lululemon #circuits #fitlife #fitness #mtlfitness #fitnessmotivation #workoutgoals #hiitworkout #core #bootywork #bootybuilding #bootyfordays #workoutlife #tabataworkout
  • 5 Rounds
    7 exercises
    30 seconds work
    20 seconds rest
    take a 45 second break between rounds.

    1. Side to side squated shuffle (with or without bands
    2. Burpees
    3. Single leg crunches (left leg)
    4. Singe leg crunches (right leg)
    5. Pushups
    6. Jump lunges
    7. High plank knee taps

    Let's get it🔥

    #fitspiration #personaltrainer #fitnessblogger #kgfit #bossbabe #lululemon #circuits #fitlife #fitness #mtlfitness #fitnessmotivation #workoutgoals #hiitworkout #core #bootywork #bootybuilding #bootyfordays #workoutlife #tabataworkout

  •  239  3  16 March, 2020
  • 3-4 ROUNDS 
8 EXERCISES 
30 SECONDS WORK
20 SECS REST -SQUAT TO JUMPING JACK
-HIGH PLANK TO KNEE TUCK CIRCLES
-SQUAT TO KICKBACK
-HIGH PLANK JUMP INS
-ICE SKATERS
-HIGH PLANK JACKS
-SQUAT TO FRONT KICK WITH TOE TOUCH 
ONE
-STEP OVER OBLIQUE CRUNCH *Download the app FlexTimer and choose tabata workout then enter the rounds and work/rest seconds*

SONG: BIG (give me the money)
@papi_gotyou_trippin 
#fitspiration #personaltrainer #fitnessblogger #kgfit #bossbabe #lululemon #circuits #fitlife #hiitworkout #booty #bootyfordays #workoutlife #workoutgoals #legday #cardiocircuit #sweatsession #mtlartists #mtlmusic #mtlfitness
  • 3-4 ROUNDS
    8 EXERCISES
    30 SECONDS WORK
    20 SECS REST -SQUAT TO JUMPING JACK
    -HIGH PLANK TO KNEE TUCK CIRCLES
    -SQUAT TO KICKBACK
    -HIGH PLANK JUMP INS
    -ICE SKATERS
    -HIGH PLANK JACKS
    -SQUAT TO FRONT KICK WITH TOE TOUCH
    ONE
    -STEP OVER OBLIQUE CRUNCH *Download the app FlexTimer and choose tabata workout then enter the rounds and work/rest seconds*

    SONG: BIG (give me the money)
    @papi_gotyou_trippin
    #fitspiration #personaltrainer #fitnessblogger #kgfit #bossbabe #lululemon #circuits #fitlife #hiitworkout #booty #bootyfordays #workoutlife #workoutgoals #legday #cardiocircuit #sweatsession #mtlartists #mtlmusic #mtlfitness

  •  235  8  15 March, 2020
  • I am far from being a boxer, and my boxing technique may be off lol but this workout includes some fun cardio pumping boxing style exercises using light weights and resistance bands. it was hella fun and very challenging 🔥💦 Complete 5 rounds of 30 seconds each exercise🙌🏼
Have fun 😁🥊 Song: FENOMENAL 
Montreal artists: @losbandidos4real 
#fitspiration #personaltrainer #fitnessblogger #kgfit #bossbabe #circuits #hiitworkout #core #bootywork #upperbodyworkout #shoulderworkout #workoutgoals #trainhard #fitnessmotivation #workoutvideos #mtlfitness #fitness #fitlife #mtlartists #mtlmusic #plantbased #veganfitness
  • I am far from being a boxer, and my boxing technique may be off lol but this workout includes some fun cardio pumping boxing style exercises using light weights and resistance bands. it was hella fun and very challenging 🔥💦 Complete 5 rounds of 30 seconds each exercise🙌🏼
    Have fun 😁🥊 Song: FENOMENAL
    Montreal artists: @losbandidos4real
    #fitspiration #personaltrainer #fitnessblogger #kgfit #bossbabe #circuits #hiitworkout #core #bootywork #upperbodyworkout #shoulderworkout #workoutgoals #trainhard #fitnessmotivation #workoutvideos #mtlfitness #fitness #fitlife #mtlartists #mtlmusic #plantbased #veganfitness

  •  227  17  14 February, 2020
  • 6 WEEK 5 STAR CHALLENGE STARTS IN FEBRUARY.
NEED SOME MOTIVATION?
WANT TO BE MORE CONSISTENT?

PRIZES TO BE WON.
It's not about the biggest transformation or the most weight lost. 
It comes down to how consistent and how many workouts/private training sessions you do.
That's what will increase your chances.
Keep in mind to also not overdo yourself, make sure to listen to your body. When you need rest please get your rest. 
DM me for more information :) #AABootcamp #AAStengthclub #AAFamily #fitspiration #motivation #kgfit #bossbabe #fitnessblogger #workoutgoals #fitness #fitnessmotivation
  • 6 WEEK 5 STAR CHALLENGE STARTS IN FEBRUARY.
    NEED SOME MOTIVATION?
    WANT TO BE MORE CONSISTENT?

    PRIZES TO BE WON.
    It's not about the biggest transformation or the most weight lost.
    It comes down to how consistent and how many workouts/private training sessions you do.
    That's what will increase your chances.
    Keep in mind to also not overdo yourself, make sure to listen to your body. When you need rest please get your rest.
    DM me for more information :) #AABootcamp #AAStengthclub #AAFamily #fitspiration #motivation #kgfit #bossbabe #fitnessblogger #workoutgoals #fitness #fitnessmotivation

  •  251  2  15 January, 2020
  • Finished.
  • Finished.

  •  19  1  15 January, 2020

Top #kgfit Posts

  • Ya, ini memang pencitraan. Kami lari demi selfie, imej dosen yg fit, sekaligus kabur dari menilai tugas mahasiswa. #cihuy  #umnrunners #kgfit
  • Ya, ini memang pencitraan. Kami lari demi selfie, imej dosen yg fit, sekaligus kabur dari menilai tugas mahasiswa. #cihuy #umnrunners #kgfit

  •  119  10  15 March, 2017
  • "You ever prayed for something your whole life? 
I mean all you can think about is this one thing! 
I mean you know it's coming! You have faith and all that, but sometimes you second guess yourself. 
As human nature I suppose. Second guessing. When life seems to take you through more downs than ups. Seems like it gives you more losses than wins. Do you stand and be bold, or do you fold? Do you believe? 
You see I came a long way..... Way to far for me to stop now. Not that I would stop anyway! I'm so close I can fill it!!!! Can you feel it?" Warm Up------ @j.cole :
:
#fitness #fit #fitnessmotivation #fitnessmodel #fitnessjourney #fitnesstransformation #fitnesslifestyle #fitnation #trainer #train #trainhard #trainharderthanme #training #trainers #houston #houstontrainer #personaltrainer #personaltrainers #kgfit #kgfitness
  • "You ever prayed for something your whole life?
    I mean all you can think about is this one thing!
    I mean you know it's coming! You have faith and all that, but sometimes you second guess yourself.
    As human nature I suppose. Second guessing. When life seems to take you through more downs than ups. Seems like it gives you more losses than wins. Do you stand and be bold, or do you fold? Do you believe?
    You see I came a long way..... Way to far for me to stop now. Not that I would stop anyway! I'm so close I can fill it!!!! Can you feel it?" Warm Up------ @j.cole :
    :
    #fitness #fit #fitnessmotivation #fitnessmodel #fitnessjourney #fitnesstransformation #fitnesslifestyle #fitnation #trainer #train #trainhard #trainharderthanme #training #trainers #houston #houstontrainer #personaltrainer #personaltrainers #kgfit #kgfitness

  •  128  3  19 February, 2018
  • January 2015 // July 2016
•
This transformation even blows my mind! So much has changed between these two photos. Photo on the left was more towards the beginning of my fitness journey. I have changed the way I train, my nutrition, added supplements and more! I never wanted to post the photo on the left before seeing how far I've come. And I can't wait to see where I'll go!
  • January 2015 // July 2016

    This transformation even blows my mind! So much has changed between these two photos. Photo on the left was more towards the beginning of my fitness journey. I have changed the way I train, my nutrition, added supplements and more! I never wanted to post the photo on the left before seeing how far I've come. And I can't wait to see where I'll go!

  •  187  24  19 July, 2016
  • Time to shine 💫
.
 Never ever thought I'll ever compete again...and yet - here I am 🤣
.
...and I had to choose the biggest comp to step on stage to make my IFBB debut - go BIG or go home right 😈
.
Fitness Bikini over 35 is probably the biggest line up with over 20+ athletes competing in the division...
.
#kgfit #kgfitcrew #bodybuilding #lean #training #showday #ifbb #ssjozi #competing #12weektransformation #blessed #dedication #motivation #earnednotgiven #grind #goalhunter #dreamchaser #karengrabe #grind #fitforapurpose #lupusawereness #abs #bikini #heels #showtime
  • Time to shine 💫
    .
    Never ever thought I'll ever compete again...and yet - here I am 🤣
    .
    ...and I had to choose the biggest comp to step on stage to make my IFBB debut - go BIG or go home right 😈
    .
    Fitness Bikini over 35 is probably the biggest line up with over 20+ athletes competing in the division...
    .
    #kgfit #kgfitcrew #bodybuilding #lean #training #showday #ifbb #ssjozi #competing #12weektransformation #blessed #dedication #motivation #earnednotgiven #grind #goalhunter #dreamchaser #karengrabe #grind #fitforapurpose #lupusawereness #abs #bikini #heels #showtime

  •  176  13  25 November, 2017