Cycle 33 (Weeks 7&8) 

Rapid Fire “HIIT” Cardio cycle 33 (Weeks 7&8) (Mondays)

HIIT and other high-intensity exercise programs help you burn a lot of calories in a short amount of time. Research has also showed that you keep burning calories for hours after your workout is finished. These workouts typically cause you to burn more fat and build muscle. Studies have also showed that high-intensity workouts may help lower blood pressure and heart rate.

Rapid Fire “Upper Body” Cycle 33 (Weeks 7&8)(Tuesdays)

Upper body strength increases muscle mass. Improved muscle mass means better bone density. Reduces the risk of diabetes and keeps the heart-healthy.

Rapid Fire “Core” Cycle 33 (Weeks 7&8)(Wednesdays)

Core exercises improve your balance and stability The stomach muscles sometimes are called abs. Core exercises train the muscles in your core to work in harmony. This leads to better balance and steadiness, also called stability. Stability is important whether you're on the playing field or doing regular activities.

Rapid Fire “Leg Day” Cycle 33 (Weeks 7&8) (Thursdays)

A leg day workout is an effective way to improve strength and muscle size in all the major muscles in your lower body. As the name states, it focuses primarily on your leg muscles – the quads, hamstrings, glutes, adductors, and calves.

Yoga with Kethy Cycle 33 (Weeks 7&8) (Fridays)

Mindful movements — strengthening and stretching muscles — while focusing on the rhythm of our breath.

This yoga practice is meant to be taken at one's own pace, letting go of expectations and meeting the body and the mind in the present.
When you first step on your mat to start your practice, try asking:
●How do I feel, mind and body, right now?
●What is my energy level?
●How do I want to feel after class?
●What should I let go of to better enjoy this time for myself?

Remember: you know the issues in your (body) tissues best. Be kind and gentle to yourself.
Breath. Move. Modify. Rest. Go hard. Go slow.
Do you.
I am only here to guide you.
The journey is all yours.
Enjoy!

 Cycle 33 (Weeks 5&6) 

Cardio Burn Cycle 33 (Weeks 5&6) (Mondays)

Cardio. For some it's a dreaded word and for others it's a passion they can't get enough of. Either way you look at it though, cardiovascular exercise is one of the key components that should never be left out of a fitness plan.

Upper Body HIIT Sculpt Cycle 33 (Weeks 5&6)(Tuesdays)

HIIT workouts alternate between periods of short, intense activity with periods of recovery. HIIT workouts are an effective way to gain muscle, reduce bodyfat, boost their cardio health, and transform their physique.

360 Abs Cycle 33 (Weeks 5&6) (Wednesdays)

Our core is a series of muscles in our 360 degree midsection that protect our spine and transfer force, mainly consisting of muscles from the the following regions; ABS, HIPS and LOW BACK. But the lats are players, too, so in reality it’s basically everything other than our arms and legs when you really get down to it.

Lower Body Sculpt Cycle 33 (Weeks 5&6) (Thursdays)

Some of the largest muscles are found in the hips, butt and legs. These foundational muscle groups are responsible for stabilizing your entire body. By strengthening your lower core, you’ll improve agility and balance. This means you’ll be able to avoid falls and injuries during workouts, and be more limber when going about your daily activities. Strengthen your lower body to avoid muscle imbalances, which will result in a more well-rounded workout.

Yoga with Kethy Cycle 33 (Weeks 5&6) (Fridays)

Mindful movements — strengthening and stretching muscles — while focusing on the rhythm of our breath.

This yoga practice is meant to be taken at one's own pace, letting go of expectations and meeting the body and the mind in the present.
When you first step on your mat to start your practice, try asking:
●How do I feel, mind and body, right now?
●What is my energy level?
●How do I want to feel after class?
●What should I let go of to better enjoy this time for myself?

Remember: you know the issues in your (body) tissues best. Be kind and gentle to yourself.
Breath. Move. Modify. Rest. Go hard. Go slow.
Do you.
I am only here to guide you.
The journey is all yours.
Enjoy!

 Cycle 33 (Weeks 3&4) 

Pyramid HIIT Cardio Cycle 33 (Weeks 3&4) (Mondays)

Arms, Abs & A**(Glutes) Cycle 33 (Weeks 3&4) (Tuesdays)

Each one simultaneously hits your arms, abs, and glutes, so you’ll get total-body results in a fraction of the workout time.

Core Sculpt Cycle 33 (Weeks 3&4) (Wedsdays)

The core is actually made up of three sheaths of muscles: The upper abs, the side muscles, which are called the oblique, and then this very deep layer of muscle. Those deep muscles are the ones that do all the good stuff, like support your spine and act as a natural corset—so when you work them not only do you get a flatter stomach but a tighter stomach.

Lower Body Strength Cycle 33 (Weeks 3&4) (Thursdays)

Before you skip over those squats, consider how important it is to have a strong lower body. Your legs support you in everyday activities, they look good in shorts and can help you produce more power in upper-body exercises, such as the bench press. If you're an athlete in a sport that requires running, jumping or sprinting, you need strong legs to power you through your competition.

Yoga with Kethy Cycle 33 (Weeks 3&4) (Fridays)

Mindful movements — strengthening and stretching muscles — while focusing on the rhythm of our breath.

This yoga practice is meant to be taken at one's own pace, letting go of expectations and meeting the body and the mind in the present.
When you first step on your mat to start your practice, try asking:
●How do I feel, mind and body, right now?
●What is my energy level?
●How do I want to feel after class?
●What should I let go of to better enjoy this time for myself?

Remember: you know the issues in your (body) tissues best. Be kind and gentle to yourself.
Breath. Move. Modify. Rest. Go hard. Go slow.
Do you.
I am only here to guide you.
The journey is all yours.
Enjoy!

 Cycle 33 (Weeks 1&2) 

Resistance Cardio Cycle 33 (Weeks 1&2) (Mondays)

Upper Body Strength Cycle 33 (Weeks 1&2) (Tuesdays)

Abs of Steel Workout Cycle 33 (Weeks 1&2) (Wednesdays)

Lower Body Strength Cycle 33 (Weeks 1&2) (Thursdays)

A strong upper body improves your range of motion and flexibility. Upper body strength increases muscle mass. Improved muscle mass means better bone density. Reduces the risk of diabetes and keeps the heart-healthy.

Yoga with Kethy cycle 33 (Weeks 1&2) (Fridays)

 Cycle 32 (Weeks 7&8) 

Rapid Fire “HIIT” Cardio cycle 32 (Weeks 7&8) (Mondays)

HIIT and other high-intensity exercise programs help you burn a lot of calories in a short amount of time. Research has also showed that you keep burning calories for hours after your workout is finished. These workouts typically cause you to burn more fat and build muscle. Studies have also showed that high-intensity workouts may help lower blood pressure and heart rate.

Rapid Fire “Upper Body” Cycle 32 (Weeks 7&8) (Tuesdays)

Upper body strength increases muscle mass. Improved muscle mass means better bone density. Reduces the risk of diabetes and keeps the heart-healthy.

Rapid Fire “Core” Cycle 32 (Weeks 7&8) (Wednesdays)

Core exercises improve your balance and stability
The stomach muscles sometimes are called abs. Core exercises train the muscles in your core to work in harmony. This leads to better balance and steadiness, also called stability. Stability is important whether you're on the playing field or doing regular activities.

Rapid Fire “Leg Day” Cycle 32 (Weeks 7&8) (Thursdays)

A leg day workout is an effective way to improve strength and muscle size in all the major muscles in your lower body. As the name states, it focuses primarily on your leg muscles – the quads, hamstrings, glutes, adductors, and calves.

Yoga with Kethy Cycle 32 (Weeks 7&8) (Fridays)

Mindful movements — strengthening and stretching muscles — while focusing on the rhythm of our breath.

This yoga practice is meant to be taken at one's own pace, letting go of expectations and meeting the body and the mind in the present.
When you first step on your mat to start your practice, try asking:
●How do I feel, mind and body, right now?
●What is my energy level?
●How do I want to feel after class?
●What should I let go of to better enjoy this time for myself?

Remember: you know the issues in your (body) tissues best. Be kind and gentle to yourself.
Breath. Move. Modify. Rest. Go hard. Go slow.
Do you.
I am only here to guide you.
The journey is all yours.
Enjoy!

 Cycle 32 (Weeks 5&6) 

Extreme Cardio Cycle 32 (Weeks 5&6) (Mondays)

Cardio, short for cardiovascular exercise, is any movement that gets your heart rate up and increases blood circulation throughout the body.

Upper Body Sculpt Cycle 32 (Weeks 5&6) (Tuesdays)

Deep Core Workout Rapid cycle 32 (Weeks 5&6) (Wednesdays)

Having strong deep core muscles reduces risk of injury, improves control and strength of limbs, improves pelvic floor health, and keeps your spine mobile through life. Grab a medium dumbbell and let’s get to work!

Lower Body Sculpt Cycle 32 (Weeks 5&6)(Thursdays)

Ready to score toned legs—and fast? (Same.) Just know one thing first: There really is no such as as a "toned" muscle. Rather it's through strategic exercise and diet choices that you build strength and lean muscle while reducing body fat to give the appearance of toned legs.

Yoga Cycle 32 (Weeks 5&6) (Fridays)

 Cycle 32 (Weeks 3&4) 

Cardio Blast Cycle 32 (Weeks 3&4) (Mondays)

The class is a form of High Intensity Interval Training (HIIT), which incorporates short intervals of workouts proceeded by levels. Cardio Blast does not use weights or equipment; all the exercises are based strictly on cardio.

Upper Body Sculpt Cycle 32 (Weeks 3&4) (Tuesdays)

To build your strongest, most defined arms yet, you'll want to fire up three key muscle groups: your 𝘿𝙚𝙡𝙩𝙤𝙞𝙙𝙨, 𝘽𝙞𝙘𝙚𝙥𝙨, & 𝙏𝙧𝙞𝙘𝙚𝙥𝙨. My favorite arm exercises involve your body weight or basic equipment like dumbbells, so you can sculpt from anywhere (living room, included).

TABATA Core/Abs Cycle 32 (Weeks 3&4)(Wednesdays)

Lower Body Sculpt Cycle 32 (Weeks 3&4) (Thursdays)

Increased lower body strength equates more muscle. The exercises like squats and deadlifts involve the larger muscle groups leading to an increase in testosterone levels. Hence the lower body strength directly translates to your ability to build larger muscles in the entire body.