The inSHAPE Fitness Show: Recent Episodes
inSHAPE Fitness
Equipment-free workouts from the leaders in gym-free fitness! In business since 1997, inSHAPE and Coach Kim have worked with thousands of people of all ages, shapes and body types. We created www.inmotionworkouts.com so that you can design your own body-weight workouts, and you can reach us at www.bodyinshape.com, twitter: @inshapefitness, facebook: inshapefitnessnyc
Will this public health crisis forever change the way that we take care of our bodies? Coach Kim hopes so and talks about the dream of quality of life movement after COVID19 abates! Will our love affair with gyms end? Hmmm...
Regardless of where you live or how you normally exercise, COVID19 is going to change the way that you conduct your life. Breaking up physical fitness into small chunks that you fit into your now unusual day is important, and at the end of this extraordinary time, maybe we will all look at exercise in a new, more productive way.
Starting with the story of Simone Biles, Coach Kim talks today about the benefits of launching the body off of the floor with both feet. And if you can't do that, she has a couple of ideas for you too.
Leonardo daVinci was said to have developed a very basic form of a pedometer - humans have always yearned for data! But the use of technology has an uglier side when it becomes the focus of one's health. Coach Kim talks about this issue today and tells the story of the invention of the modern pedomter in Tokyo for the 1964 Olympics!
This podcast is part I of a two-part series about how futile it is to start exercising rigorously without establishing a solid foundation for function beforehand. Coach Kim talks about the three type of foundations that she establishes and turns to habit formation and assessments. Next week we will get into the "stem cell" exercises that turn into the moves that establish these foundations.
Join Coach Kim for an overview of several issues related to the concept of recovery! Yes, you need to push yourself, but your body also needs to recover. Armed with info from NASA scientist Dr. Joan Vernikos, the documentary Game Changers, and ultra-runner Scott Jurek, Coach Kim talks about how our sedentary bodies are particularly susceptible to damage!
Coach Kim talks about a fascinating article in this month's Scientific American about the brain's need for exercise! She revisits one of her favorite stories about equestrian royals and mowing the lawn to help highlight the point that your brain and your body need to work together! Enjoy!
Join Coach Kim for a short review of lots of fitness trends over the last ten years, some great (less focus on "workout sessions," some not so great (like the decline in life expectancy) and look ahead to 2020. Happy New Year from our team at inSHAPE Fitness!
A recently published study gives us some good news about long distance running. Coach Kim talks about this data then takes you through THREE important principles of warming up the body before you head out! (see NYTimes: https://www.nytimes.com/2019/12/11/well/move/marathon-running-may-be-good-for-your-knees.html)
We spend so much time at the office, so all companies should offer programs that help employees stay healthy right? Well big companies do, but small companies struggle - so here are four tips for you to take control of your health at work on your own.
Post NYC Marathon, runners and aspiring runners get so excited! The thrill of the day is so infectious, so today's podcast is about some of Coach Kim's favorite stories from the day, plus a review of a new study about the health benefits of running, and four tips for getting started with a running program.
2019 is the 49th running of the New York City Marathon, and Coach Kim just happens to be one of the part-time coaches of the NYRR's charity Team for Kids group. This podcast is about the race course, last minute race tips, and more.
Join Coach Kim for this podcast about jumping! Yes of course we marvel at the skill and joy we see in Simone Biles. She is such an inspiration. But jumping is a movement that most adults avoid all together. Learn why and how to incorporate other impactful movements into your fitness regimen.
Interacting with Gravity is one of the eight key functional priorities around which Coach Kim designs all exercise programs. This podcast focuses on a couple of scientists and their work as well as gives you three helpful tips to improve your ability to interact with gravity (otherwise known as sitting down without using your hands)! Enjoy!
In many parts of modern life, it seems that there may just be too many choices: too many salad dressings at the grocery story, too many running shoes, and yes, too many fitness options. In this podcast, Coach Kim talks about how American it is to have the freedom to choose, but also how FOUR key issues arise when we have too much choice.
Join Coach Kim as she talks about the issue of balance and how sedentary humans are particularly vulnerable to risks associated with poor balance as they get older. With stories of a flamingo study and the Tarahumara Indians, this podcast is sure to get you standing on one leg in no time!
It's marathon season in New York City, so Coach Kim talks today a little bit about everything related to running: training, the Tarahumara, and the 90-year old who just set a record for a 5K this summer!
Just a century ago, people didn't "workout" at the gym. But as our waistlines have expanded, our adherence to the recommended guidelines for hitting the gym has not been successful. So why do we keep looking at exercise this way? Coach Kim looks back in history for this talk about how this phenomenon has evolved.
The end of the summer shifts homeowners from cutting grass to raking leaves, and Coach Kim wanted to use this week to talk about how vital core strength is to all upper body movemont, and how the history of lawn care illustrates how useful a home activity can be in the sustainability of consumer health.
The father of modern anatomy, Andreas Vesalius, was a renegade in his own times, questioning widely accepted principles of health. Coach Kim describes how some of what we know about his work can help us tackle our big issues of health and fitness today.
Coach Kim has been talking about gym-free fitness for years, but today, sparked by the news of Equinox owner Stephen Ross's big $$ fundraiser in the Hamptons, she talks about your freedom from the gym. Period. You do not need a gym. Period.
Every routine should have a purpose, and in this podcsat Coach Kim teaches you about three types of routines that can help organize your schedule around needed movements without the stress of trying to fit the "gym" in several times per week.
Most runners don't think about their pattern of breathing when they run. Most people don't think about their patterns of breathing at all. But getting freshly oxygenated blood into the functioning parts of a moving body is vital to a healthy lifestyle. Coach Kim opines on this issue and her favorite tip for novice runners in this week's podcast.
Join Coach Kim for this podcast about three vital pieces of equipment that you need for running! And by that we mean any running: weight-loss running, bucklet list marathoning, and everything in between. Coach isn't talking about the best shoes, mind you; she means three vital elements of your own body that you can develop as you learn how running can be a sustainable part of your exercise life.
Why do so many right handed people end up with right leg pain and suffering, along with left lower back issues? Because your two sides are NOT equal, and many forms of exercise exacerbate the differences between the two. Coach Kim breaks this issue down and gives you two great exercises to help you develop that lame left leg!
Every year on June 5, people around the globe celebrate the gift of moving on two feet! Whether you head out for a walk, a short jog, or one of your weekly training runs, tune into Coach Kim's tips for preparing the body to run!
Coach Kim loves talking about how the fitness industry has tricked so many people into thinking that solutions demand the purchase of stuff. Listen in to the story of the pedometer and how measuring steps is only one part of a sustainable lifestyle.
What's on your bucket list? Top items tend to be running a marathon, walking the Great Wall of China, and going on an African safari - ALL experiences that require some level of physical fitness. Join Coach Kim as she talks about the benefits of having a bucket list, but also about how knowing what physical capabilities you need to develop in order to enjoy them.
In this week's podcast, Coach Kim talks a little bit about how cell movement and the dormancy of capillaries affect your body's ability to move efficienty. With a postural system check included and a few tips on how you can assess your own body, this session is a useful tool when making the call to move around or sit down.
We thrive on knowing that what we see is real! If we can't see something, it's often because we have a hard time understanding it. The essence of your health isn't the miles you log or the number of spin classes you take. It's much deeper than that, and Coach Kim talks today about how you can learn a little more about how your body functions from the inside out.
Humans traditionally have taken pride in the ability to abstain from manual labor. With the funds to do so, Americans in particular, like to outsource things like cleaning, lawn tending, moving. Manual labor has diminished across the board, even with younger people, because extra time is now spent connected to someone or something via devices. Coach Kim loves moving around, which is good because as you know, she hates the gym! In this podcast, she talks about how short bursts of movement can set up the day to feel good about those manual tasks that keep us grounded and healthy.
Getting up from bed is an important life skill. Everyone does it. But some people really struggle with this simple task. Getting the body down onto the floor and rising back up, is another set of simple tasks that people should be able to do throughout life, but many can't. Join Coach Kim for some background on the way that she prioritizes this issue, and get a few tips and exercises to help increase your quality of life.
Not that many people probably pay attention to the US lifespan average. It's a statistic, and most people are just busy with their lives. But over the last few years, our nation's average lifespan has declined slightly. And in some states, our average lifespan has dipped lower than 75. Yet, scientists believe that our human bodies could live closer to 90 years if taken care of. How do we close this gap? Coach Kim has some thoughts on this matter!
Exercises that involve lateral movements help bolster support muscles that have important jobs in everyday life. Join Coach Kim for this podcast that helps you understand why these moves are important and how they can be incorporated into a morning routine or a gym session.
Coach Kim's book, Darwin on the Treadmill, highlights eight functional movement patterns from which all workout regimens can be based. One of them, pivoting, defines the reality that one of your legs is stronger than the other and therefore works harder than the other. Over time, this can lead to gait imbalances and overuse issues. Towards the end, Kim highlights several of her favorite moves that help combat the condition to keep this condition at bay.
Coach Kim talks about the fear of being tied to "exercise" everyday. From her book, Darwin on the Treadmill, the chapter about how modern consumer exercise has affected our perception of moving around is summarized, and Coach has a few tips for incorporating movement into your morning routine.
Metabolic conditions negatively impact the lives of hundreds of millions of Americans. Of all ages, races, and income levels, we are storing more body fat in our sedentary bodies and developing pain and suffering as we cope with the limited use of our limbs and the limitations of our vital organs. Coach Kim talks about simple ways that you can better understand metabolism so that you can put yourself back on the right track!
People don't choose to be overweight. People don't choose to have to sit at their desks all day. The U.S. now lives with the highest cost of health coupled with some of the worst health outcomes for reasons that are broader than any one person's gym schedule. But it's worth taking a look at how we can move beyond counting calories and tracking gym visits to reach a more sustainable level of health. Coach Kim also outlines five of her favorite moves in this podcast!
Your lungs are as much a part of your body's movements as are your legs. But few people focus on lung activity as they exercise, and many coaches place little emphasis on this element of fitness. Join Coach Kim as she discusses breathing mechanics and breathing patterns for various types of movements. You'll also get tips for five of her favorite moves!
Winter months offer a variety of outdoor recreation, but it's important to be well prepared and to take good care of your body. Join Coach Kim for this podcast about being a weekend warrior and get tips on five excellent exercises that you can do before you head out.
2019 is off with a bang! Did you set some New Year's Resolutions? And are you stressing what comes next? Don't worry, you are not alone. Join Coach Kim for this podcast about pitfalls many people take in early January and get a few tips for how to move forward without the stress.
It's time for our annual 12 Days of Christmas Fitness workout! Join Coach Kim for a high octane session that starts with the first day: a donkey kick in a burpee. She can't sing the song, but she'll guide you through all of the equipment free moves that will boost your spirit and your metabolism this holiday season.
Join Coach Kim for this podcast about holiday fitness! Face it - this time of year is tough on your body, and these six tips along with moves that make sense for your busy schedule will keep you going strong and ready for the New Year.
'Tis the season to shop until you drop. And many people do just that. After a couple of hours, something interesting begins to happen to your body, and Coach Kim's podcast this week is all about how that fatigue translates to pain and suffering as you keep going. She also has a handful of moves for you to do to prevent (or maybe delay) the effects!
Thanksgiving celebrates family and community bonds, the bountful harvest, and the start of the holiday season. The joys of this time of year also trigger a focus on food, so take a little time to prepare your body ahead of those big meals. This podcast focuses on five moves that you can do multiple times per day, plus includes a number of tips to reduce the load on your tummy as you celebrate.
As a veteran running coach and NYC trainer, I love a good run before a big meal. Thanksgiving races are the best of the recreational running, and you want your body to be ready and warmed up. Start this week and perform this set of ten exercises each morning as you get ready to run a 5K before you celebrate the spirit of the season.
As the temperatures get cooler and the days get darker, more time is spent indoors. There are ways to shake off the blues, and this podcast is about the benefits of micro-routines that boost your energy and metabolism throughout the day.
Would Margaret Mead have ever wanted to run a marathon? Probably not, and she really wasn't all that fit, but as a scientist, Margaret Mead's perspective is valuable for those of us interested in sustainable wellness. Join Coach Kim for this 20-minute podcast which will include some instruction on a couple of key exercises that help amateur runners.
Balance and stability are really important to your long term health. Sadly, most consumer exercise programming puts little emphasis on the foundation for functional strength. In this episode, which will of course include some moves for you to try, Coach Kim talks about balance and uses the habits of flamingos to make it interesting.
Is the treadmill one of modern man's greatest fitness inventions or do the equipment companies have so many of us fooled? Join Coach Kim for this podcast about the history of the treadmill and the notion of the "cardio" workout. Note: listen in for important tips that you can apply the next time you lace up your sneakers!
Everything that you do with your hands, arms, and shoulders is driven by the strength of your belly, back, hips, and glutes. Join Coach Kim for this podcast about core stability and join in on some simple body weight moves that you can do anywhere!
Whether you realize it or not, one of your legs does more work than the other, especially when you jog, bike, or walk. By building leg strength on each leg independently, you can ensure that your weaker leg does its fair share. Join Coach Kim for this 20-min podcast which includes easy to learn exercises that require no equipment.
As great as exercise is for your body, lots of sedentary adults end up injured as they try to transform their lives through healthy habits. Repetitive motion movements like walking, jogging, biking, and even swimming, can wear down tired, tight, and unnourished body parts, so these moves will help you get your body ready. Coach Kim also tells another great story from her book about the clay pits for brick making in Colonial Williamsburg.
The reason to "exercise" has more to do with how you get to enjoy your life than it does with a number on the scale (or your pants). Multi-dimensional movements are vital to your ability to live life to its fullest. Coach Kim will guide you through a couple of compound circuits as she also tells the story of Mad Jack Churchill, the last known man to use a long bow in military battle.
Join Coach Kim for a 25 minute core workout while hearing her entertaining story about how Darwin "took his exercise" riding the giant tortoises of the Galapagos Islands. It's a great way to boost your metabolism and strengthen your glutes, hips, abs and back!
How much does it bother you that to "workout" most people still think that they need a gym or some other exercise facility? Coach Kim just completed a first draft of her first book, called Darwin on the Treadmill, and in it, she talks about how sustainable exercise may lie in our understanding of how people have moved throughout history. Join her for some meditative breathing and simple moves through this 20 minute podcast.
This 20-minute podcast is an equipment free workout that zeros in on the strength of your posture, breathe, chest, abs, back, hips and butt. That's a lot of targets but surprisingly, a handful of moves can help you do this work efficiently. Join Coach Kim and skip the gym!
Are you the weekend warrior who works like crazy during the week then sets off on excursions, races, hikes, or other recreational activities that you hope will make up for all of those hours at a desk? Your body isn't designed for the polarity of these lifestyles so join Coach Kim to learn moves that will dynamic ready your body for action. Even during the week.
On Earth Day, humans try a little harder to treat the planet with respect. It's a great reason to stay out of the gym! But before you pull out your gardening shoes or head out to help your community recycle more, join Coach Kim for a 25-minute session that will boost your metabolism and leave you feeling energized!
No matter what the season, these fundamental movements will stimulate your muscles and other soft tissues, activate your metabolism and help sustain your energy level. Join functional fitness expert Kim Watkins for a 25 minute session and skip the gym. Without the guilt.
Pi Day is on March 14 every year. It's a geeky holiday, but Coach Kim has created a workout for the day that celebrates the circle a little bit. It's a full body workout, without equipment as usual, and after the dynamic warm up, we will two two pi circuits: one on your feet and one on the floor.
When exercises benefit multiple muscle groups, and elevate the heart rate, and increase flexibility, they save you time and frustration. But you need to know how to do them properly, and you need to practice doing them well if you are going to benefit from them. This routine lasts about 25 minutes - involves a warm up and just three moves. Join Coach Kim for her favorite moves - burpees, plank variations, and hip bridges!
Give your home based exercise routine a heart healthy boost with this 25-minute session. Coach Kim will guide you through a dynamic warm up then lead you through three circuits of exercises that will boost your energy and metabolism, and work your entire body. Happy Heart Health Monday from our team at inSHAPE Fitness!
This 25-minute equipment free workout is designed to replace those weekly trips to a gym you know that you need but hate to face. After a quick warm up, Coach Kim activates your core and gets your heart rate up with ten simple exercises (modifications to make easier or harder). The circuit takes the shape of a cone as the moves progress, and the entire session will leave you feeling energized and ready for the next thing on your busy calendar. Visit www.bodybyinshape.com for other easy programming ideas.
Join Coach Kim for this equipment free workout that you can take with you throughout the holiday season without the guilt of missing your time at the gym. With a forearm plank as the "patridge in a pear tree," the session will work the entire body and leave you feeling energized and ready to enjoy the season. Visit www.bodybyinshape.com for more great workout ideas and sign up for sessions with Coach Kim in the New Year!
Join Coach Kim for this 30-minute equipment free session that will bridge the fitness lull between turkey day and the first of the new year. With compound movements in time-based sets, Coach Kim will get your heart rate up and work the entire body without the hassle of the gym. Enjoy.
This 30-minute session with Coach Kim requires no equipment and will work your entire body, using moves to boost your heart rate and keep it up as we zero in on the strength of your hips, lower abs, butt and lower back. For a shorter version, check out this week's Muscle Maintenance routine. Enjoy!
Join Coach Kim for this 30 minute routine which will work your entire body and boost your metabolism without the gym and without equipment. It's focused on the lunge, the mechanics and variations that will fine-tune your ability to "bend the knee!"
Join Coach Kim for this 20-minute equipment free session to reach, stretch, twist, and elongate the entire body through controlled movements and strength building exercises. It's isn't a yoga session, but you will find yourself in some yoga poses and using deep breathing. Enjoy and please get in touch with us if you have any questions.
This 20-minute equipment free exercise routine will boost your energy and your metabolism. It will work your entire body and teach you best practices when it comes to posture, breathing, and heart-pumping floorwork. Join Coach Kim and Skip the Gym!
Weekend warriors work like crazy Monday through Friday. They push their brains to make ends meet and do their best on the job. And when the two day break starts, they turn their attention to the body. Join Coach Kim for this 20-minute warm up for any recreational activity! As always, it's equipment and hassle free! For other great gym-free programs, visit www.bodybyinshape.com.
Simple squats are a part of human mobility DNA. You have been lowering your body to get down on the floor since you were able to stand. As an exercise they came around at the beginning of the 20th Century, but quickly became a weighted, heavy lifting move that most people today do not need. Body weight variations are an excellent way to thread exercise into every day, and Coach Kim is going to guide you through this 20-minute routine so that you can learn how to perform them correctly and learn variations that will work the entire body. Enjoy.
The focus of this session is the upper body, its utility in locomotion of the human body. Though moving the body via walking, jogging, biking, is associated with the legs and butt, the head, upper spine, shoulders and arms are also extremely important. Check out parts 1 and 2, and let us know if you have any questions: bodybyinshape.com.
This 20-minute podcast focuses on your ever-sleepy butt muscles and the rest of the lower core (hips, lower abs, lower back). Mobility of any type, for any length of time, is enhanced when the needed body parts contribute to the desired action! Learn more at www.bodybyinshape.com.
This 20-minute equipment free routine offers you dynamic exercises that will prepare your body for any longer effort. Whether it's running, biking, hiking, swimming, or even a day of gardening, stimulating the body parts that help your body move will provide you with the foundation for more efficient effort. This is Part 1 of a 5-part series, focused on posture, balance, and breathing. The series will run all month long.
Functional fitness means being able to do what you want to do without pain and without medications. This workout focuses on movements that stabilize and activate the entire body. Join Coach Kim for this equipment free session and get ready for an exciting gym-free season.
Do you compete? Whether you run races, play a sport with friends, or simply try to stay in shape, competition is a healthy way to maintain your fitness level. This 20-min equipment free workout will warm you up and cover exercises that you can easily adapt as you move your markers into more challenging territory. Workout with Coach Kim and skip the gym!
Spring break and spring fever are omnipresent in the month of April. We are all so excited for warm sunny days, but April showers often get in the way of outdoor exercise routines. This 20-minute, equipment-free integrated session with Coach Kim will work your entire body and leave you feeling energized and excited for the next thing on your list. Enjoy!
Burning calories and toning muscles sounds great, and most adults need far more total body, moderate to high intensity training to manage their weight better. But subtle weaknesses like poor posture and gait wear down the body's ability to sustain a healthy and active lifestyle. Join Coach Kim for this 25-minute session which requires NO equipment and is suitable for all ability levels. For other great routines, create a free account at www.inmotionworkouts.com.
Weekend warriors are prone to weekday pain! Often, this is because of weak hips and hamstrings, as well as a weak tummy. This 12-minute session with Coach Kim Watkins will dynamically warm up your body and zero in on these three areas for a maintenance routine that you can do every day. Visit www.bodybyinshape.com for more info about Coach Kim and her team.
February is heart health month, and this 20-minute routine is a great equipment free way to warm up and discover the power of the body and gravity for simple moves that work the heart as well as the rest of the body. Coach Kim will be your guide, and there's more information about inSHAPE Fitness at www.bodybyinshape.com.
Can't resist the urge to reference Inauguration Day in the USA - this 20 minute regimen, used as part of your daily attention to stimulating movement, far exceeds the benefits of ignoring your body all week then working out excessively on the weekend. Join Coach Kim and learn techniques for multi-dimensional movements that build strength and energy. For other gym free fitness ideas, visit www.bodybyinshape.com.
This plank based workout requires no fancy equipment, no shoes, and no gym. You can drop down onto the floor in the living room or conference room to work with Coach Kim as she guides you to limber up, lengthen and strengthen the trunk. For other gym free workouts, set up a free account at www.inmotionworkouts.com.
This 20 minute equipment free workout with Coach Kim is designed to help you limber up and strengthen the entire truck, zeroing in on back muscles that will help protect your back and mitigate pain brought on by poor sleep and sitting. For more on this workout, visit www.bodybyinshape.com and read out new blog post. You can also set up a free account at www.inmotionworkouts.com to get access to this session with images.
Coach Kim will guide you through this dynamic, equipment-free routine that lasts just 20 minutes! With a quick warm up, core focus then plyometric sets, you will boost your metabolism and energy, just in time for your next holiday celebration. Enjoy! Visit www.bodybyinshape.com for other gym free fitness ideas and programs.
No one wants to hit the gym during the holidays! Don't stress it - let Coach Kim Watkins guide you through this 20-minute equipment free routine to boost your metabolism, activate the muscles throughout your body, and feel invigorated throughout the month of December. Sign up for a free membership at www.inmotionworkouts.com for other great gym free fitness options.
Say goodbye to slouchy shoulders and a rounded back. Hello to your strong, natural comportment! Coach Kim talks about the benefits of simple gym free solutions for your well being and long term health, and guides you through a short exercise experience that will have a lasting impact on your "skip the gym" day. Enjoy.
This 25 minute workout with Coach Kim zeroes in on the upper body just in time for swim suit season! Most people think that you need heavy weights and equipment for upper body strength and tone. With the right moves and a dose of concentration, you can work the chest, arms, and core in the comfort of your home. Enjoy!
Earth Day is a great day to skip the gym because gym facilities are a huge drain on the environment. Treadmill sessions can use up to 17 lightbulbs worth of energy, and heavy equipment is almost always imported from foreign countries. This 25 minute equipment free session doesn't even require shoes. Coach Kim will guide you through basic but effective exercises that will boost your metabolism and leaving you feeling great. And you will be saving the planet. Visit www.bodybyinshape.com for more gym free exercise ideas.
Each year, plants, wild animals, and even people get the chance to start anew! Mother Nature wakes up from the winter slumber with warmer, longer days and the desire to grow. Coach Kim will guide you through this exhilarating 20-minute exercise routine that will teach you moves that you can use in your daily regimen. For other great workouts, set up a free account at www.inmotionworkouts.com.
Join Coach Kim for this slow but steady movement session for your weekly routine that will wake up your body, boost your metabolism and strengthen your entire body. No equipment needed. Bare feet preferred! Each week on Tuesday mornings at 6:00 am Eastern time.
Celebrate President's Day Weekend with a workout dedicated to the 44 men who have led the United States! Coach Kim will guide you through moves associated with the number 44 and its factors, 2, 4, and 11. She's also a history buff, so you'll have some fun listening to her talk about Presidents along the way. Enjoy!
Cold winter weather is one of the main reasons many people skip their workouts this time of the year. Join Coach Kim for this equipment free session that guides you through five sets of exercises that will boost your metabolism and leave you feeling great. For other great exercise routines, set up a free account at www.inmotionworkouts.com.
Outsmart your resolution failures with a more thoughtful approach to your fitness goals. Coach Kim Watkins from inSHAPE Fitness in New York City has worked with thousands of clients! Her approach is simple: divide your day into segments with a little bit a movement devoted to each. This 20 minute routine is perfect for the morning or at lunch and requires zero equipment. For other routines or to book Coach Kim for a consult, visit www.bodybyinshape.com.
Coach Kim from inSHAPE Fitness guides you through this low impact exercise routine to activate blood flow, neuro-muscular response, and your metabolism through better posture, balance, and deep breathing. For other workouts or to design your own routines, set up an account at www.inmotionworkouts.com.
Visits to gyms spike in January, but lets face it, on really cold days, most people skip the workout in favor of warmth. This 20 minute routine will boost your energy, build strength, and keep your metabolism going all without that dreaded trip to out of your home. For other free workouts, set up an account at www.inmotionworkouts.com.
Take 12 minutes with Coach Kim Watkins from inSHAPE Fitness in New York City to boost your metabolism on those mornings when you know that you won't make it to the gym. This routine will boost your heart rate, work all of your major muscles and leave you feeling great. To build your own workout, sign up for www.inmotionworkouts.com.
Fact: a treadmill session burns up to 17 lightbulbs of energy! It's EARTH DAY so let's celebrate the beauty of the planet by saying NO to the gym. With deep breathing and posture work, balance moves and other functional fitness, this 16 minute routine will boost your metabolism and increase your awareness of your exercise carbon footprint. Free planet-friendly routines are also at www.inmotionworkouts.com.
This 20-min, total body regimen is designed to harness the power of a boosted metabolism so that you can say goodbye the gym forever. Coach Kim will guide you through a short warm up then three sets of four exercises, suitable for all ability levels, and finally a short cool down. Do it everyday for a week and we promise that you will start to see the light at the end of the tunnel. For the same routine with visual guide, set up an account at www.inmotionworkouts.com (use promo code: podcastinmotion for low cost upgrade).
A short body weight exercise routine that you can do in business or casual attire. It will work the entire body but not produce a major sweat; rather, think gleam or glow! You'll look and feel great as you get back to the task at hand. For the same routine with illustrations, set up a trial account at www.inmotionworkouts.com (you get 3 months of unlimited access).
Using a blend of traditional strength and cardio moves, pilates, and yoga, this "fusion" of core work will boost your metabolsim and energy plus target that post-holiday tummy to leave you feeling great. It takes 25 minutes and for the same routine with illustrations, become a plus member at www.inmotionworkouts.com. It's free for the first 30 days and 40% off with this code: 14PREXP1.
Celebrate the Twelve Days of Fitness with this fun and challenging equipment free exercise routine. Coach Kim guides you through the entire sequence starting with a "perfect push up in a burpee" in lieu of the partridge in a pear tree. As each day - move - finishes, you go back through the previous moves just like in the song. Download a pdf with illustrations and descriptions at www.bodybyinshape.com. Happy Holidays!
Before cool temps and dark days set in, perfect one of the best indoor exercises around: the push up. With high quality push ups, you work your upper body and core, and they are suprisingly aerobic when you perform variations. This short session includes a warm up, modifications for each move, and will leave you feeling great. For other body weight routines, set up a free account at www.inmotionworkouts.com.
We created the Kinetic Connect workout regimen to help you burn more calories, gain more control, and feel even more energized. By focusing on what your fingers, hands, toes and feet are doing durign your workout, your body responds to your movements more efficiently. Try other KC workouts at www.inmotionworkouts.com - use this code for $4.50/mo unlimited routines - 14PREXP1.
We launched inMOTION Workouts to give you the simplest tool possible for your gym-free exercise regimen. This 14-min low impact routine was generated by the module (level 2) and if you set up an account at www.inmotionworkouts.com, you can also see the moves with illusrations in the module. Enjoy, breathe, and let's get started!
The mid day energy boost can be a great way to stave off the post lunch gloom. Like the moves you will get at inMOTION, this short routine is a sure hit in the conference room at any office! Set up a free account and try www.inmotionworkouts.com today! Membership and full access is such a great way to get exercise options on the go that require NO equipment and that can be done anywhere.
Strong posture demands awareness, concentration, and repetition. This short session (no shoes or equipment required) can assist you in your endeavors to feel and look better through better posture in less than 20 minutes. Also, there's no impact - a level 2 on our scale of 1-5. For other routines, where you pick your own difficulty level, set up a free account and try www.inmotionworkouts.com.
Try this short exercise session without shoes on to target the muscles in your feet, ankles, and other smaller stability muscles throughout the body. For other routines, at varying difficulty levels and focus areas, set up a free account at www.inmotionworkouts.com!
As part of our Summer Sizzle program series, this equipment free routine that focuses on the upper body will also boost your metabolism and educate you on ways to exercise with better precision and thus, efficiency. For other gym free exercise options, visit our website at www.bodybyinshape.com.
A few years ago, my company, inSHAPE Fitness, started offering podcast exercise routines to private clients. Our trainers typically see a client 2-4 times a week but said client still needed programming content on days when they weren't with their trainer. The result of using the podcasts was a much higher acuity for effective exercise mechanics in both supervised and non-supervised sessions. We realized that the ears were the key. When your use your ears as your guide, your body responds much more effectively to body mechanics. This talk gives you a more in depth look at how powerful this approach can be, and we invite you to set up a free account and try www.inmotionworkouts.com to test our theory.
Does the arrival of Memorial Day trigger excitement with a touch of anxiety over bearing a little skin on the beach? Don't waste any more time getting ready - this 22 minute, equipment free session will help you boost your metabolism and tone all the right parts of the body. Without a trip to the gym! For easier beach body options, set up a free account and try out www.inmotionworkouts.com.
Join Coach Kim for this 20-minute, equipment free routine and skip the gym without the guilt. Meant to help you get into the moment and really concentrate on your brain's control of your body, you will burn mega calories as we blend in cardio and compound moves. For other workout options, try www.inmotionworkouts.com.
As the summer creeps closer, we turn our attention to the tummy. We have a muse for this week's episode, our friend Anahi, who's abs are a wonder (and this hot mommy runs a restaurant), so get ready for some high energy, equipment-free moves that will get your metabolism going and work those ab muscles into a frenzy. For other gym free fitness moves, try our online exercise module at www.inmotionworkouts.com (free - in beta testing).
In regular life, you probably don't think much about gravity, but this short workout will introduce you to the concept of "interacting with gravity" as a functional priority of your exercise regimen. Listen carefully and move with complete control. For other gym free fitness ideas, visit www.bodybyinshape.com. You can also get a quick reference of these moves when you sign up for our free newsletter at the website.
This pre-conditioning equipment free routine is perfect for someone who is simply trying to develop better exercise habits and knows that the home is the best place to guarantee success! Join Coach Kim for these foundational moves and Move It Monday! For other gym free fitness, visit www.bodybyinshape.com.
Setting the clocks forward means more daylight hours, perfect for rising early and spending 15-20 minutes with your body and mind. This equipment-free session is a great way to get you started. For other ideas on staying in shape without the gym, visit www.bodybyinshape.com.
Functional strength comes in many shapes and sizes of bodies but it always involves healthy posture, a strong core, balance, and practical range of motion. This workout will help you understand how strong your body is now and how you might be able to develop a greater level of strength as you use the moves. For more gym free fitness ideas, visit www.bodybyinshape.com.
End the week on a bang with this 15-minute body blast. Coach Kim will guide you through two sets of level 5 difficulty exercises that make the most of your exercise time, without the use of equipment. For more gym free fitness ideas, visit our facebook community at www.facebook.com/inshapefitnessnyc.
The polar vortex may wreck your gym consistency, but it doesn't have to ruin your exercise habits. Skip the gym but join Coach Kim, for just 15 minutes, for a total body session that will boost your metabolism and help you feel a little less traumatized by those freezing temperatures. Enjoy.
Snow fell in buckets yesterday, so a trip to the gym may seem particularly daunting. This short session, however, can wake you up and work your body before you hit the showers. Coach Kim will guide you through the moves, help you concentrate your efforts to achieve the greatest results in the least amount of time. For other gym free fitness ideas, visit www.inshape-fitness.com.
Though you may have big goals to drop weight, get ripped, and look perfect in a bathing suit by summertime, you need a realistic way to stay on track on those days when you can't hit the gym for an hour. This short, equipment free routine is focused on your body's overall function. Move slowly, with control, and have fun.
Why spend an hour in the gym, passively exerting a few calories on the elliptical, when you can blast your metabolism in earnest with this 15-min, equipment free session with Coach Kim. Using a combination of boot camp moves, ballet, plyometrics, and balance work, the session will help you skip the gym without the guilt. To help us with the initial testing of our brand new customized exercise program, send an email to beta@inmotionworkouts.com.
Start the week off with a short, equipment free workout that is suitablefor all ability levels. Using a combination of moves that will work the entire body, boost your metabolism and leave you feeling great. Grab a mat, join in, and skip the gym without the guilt. To join our community, check out our facebook page: www.facebook.com/inshapefitnessnyc.
Join Coach Kim for this equipment free, pyramid workout, in which you start with a warm up and relatively easy moves. As the set continues, the moves get harder, until you reach the apex - the most challenging move...wonder what it is - then work your way backwards through the same moves until you reach the move that started the session. Enjoy and for a quick reference of the moves, visit www.inshape-fitness.com.
No one asks for a trip to the gym for Christmas. Santa Claus may not be able to deliver you a perfect body, but this 5-minute routine will get your heart rate up, keep it up, and work your entire body. You'll feel energized and ready for holiday festivities. For a quick reference of the moves, visit www.inshape-fitness.com.
For this 23-minute, equipment free routine, we picked three moves that everyone knows. Though we often observe people performing them incorrectly, this session is going to help you master the squat, the push up, and the crunch. With a short warm up to get your body ready, and variations on each of the three, the session will work your whole body and boost your metabolism too! For a quick reference of the moves, visit www.inshape-fitness.com.
Strong glutes help the body function at its best, and toned and sculpted glutes make you look and feel your best. This equipment free routine zeroes in on your butt muscles, but also boosts your metabolism and will leave you feeling great.
One's ability to balance the body and move properly about each of the body's 268 non-skull joints are two pillars of strength. They are over shadowed by other functional and aesthetic focus points but this short routine makes them center stage. Remember to move slowly, breathy deeply, and listen carefully to Coach Kim's instructions.
Tis the start of the season for social gatherings! This week's routine works your entire upper body, so that you will feel great at whatever exciting, or not so exciting party you plan to attend. Coach Kim will guide you through the mechanics of each move, so listen carefully. And for a quick reference of the moves in this session, visit http://www.inshape-fitness.com. Thanks for listening!
With more than three-quarters of all adults overview and about half obese, the Common Core, refers to extra flab, inert muscles, and generally poor function. This workout digs deep, affecting each of these variables with standing core work, exercises in push up position, and of course, on your back. From start to finish it should take about 15 minutes but as always (use the quick reference at http://www.inshape-fitness.com), our podcast is available to guide you through the instruction along with the moves in about 25 minutes.
Paying homage to the sporty All-American gal, the Jennifer workout is a high energy routine focused on the strength of the legs. Strong hips, glutes, quads, hamstrings and calves are all necessary ingredients for hiking, running, jumping, climbing, and the list goes on. Join Coach Kim for this 25-min equipment free session and skip the gym without the guilt. For a quick reference of the routine, visit www.inshape-fitness.com.
Don't try to squeeze in a trip to the gym. Join Coach Kim for this 15-min equipment free session and skip the gym without the guilt. This week is focused on the core, so you'll get that metabolic boost that you need as well as strenthening and tummy toning that you want. For other gym free fitness ideas, visit www.inshape-fitness.com.
A new study shows that when you exercise in the morning, before work, every day, you are more likely to maintain a healthy weight over the long term. Hitting the gym 5x/week is totally unrealistic but 15 minutes with Coach Kim and you can achieve your goals without equipment. This week we focus on the core, and you can always ask questions at www.inshape-fitness.com.
Who has time for or the inclination to hit the gym for an hour first thing Monday morning? Fifteen minutes with Coach Kim, however, is realistic and effective. In your pajamas no less. This week we focus on the core, so grab a spot on your floor and lets get started.
Sometimes your body craves a gentle routine that hits all of the high functional notes without high impact or significant intensity. The Rose routine offers you moves that are performed slowly, with complete control. The result is a session that is applicable to all ability levels, and one that boosts your metabolism and energy. For a quick reference of the moves, visit www.inshape-fitness.com.
Strengthen your hips, inner thighs and other smaller leg muscles all week long with this new series. Today is Move It Monday, a beginner level routine. It teaches you the fundamentals that you will use all week long. Coach Kim is your guide, and you can find other gym free fitness ideas at www.inshape-fitness.com.
Take a moment to consider why you really need the gym. If you want to stay strong and healthy for an enjoyable life, you have all you need already. These functional fitness essentials will boost your metabolism and work all major muscle groups without the use of equipment and without your waste of time. Enjoy and please visit www.inshape-fitness.com for a quick reference of the moves.
Need a body blast? Try this high energy session, named aptly for one of the hardest working friends of inSHAPE in NYC. With lots of compound moves and effort spread throughout the body, you will get a great metabolic boost and feel so great after. For a quick reference of the moves, visit www.inshape-fitness.com.
The summer is over, and you are back in the office, forging ahead with big projects and grand plans. Though you may typically skip out on workouts as your office life gets more intense, this workout can help bridge the gap because you don't need the gym for it. Skip the gym without the guilt and maintain your summer body with five sessions of this 20-minute routine. For a quick reference of the moves, visit www.inshape-fitness.com.
You don't want to spend the long weekend in the gym. Skip it but spend 12 minutes with Coach Kim and master this functional five. While you don't have time or interest for a real workout, your body will still reward you with a higher metabolism and greater energy. Also visit www.inshape-fitness.com for a quick reference of the moves and other gym free tips.
Don't waste your precious summer vacation time in the gym. Let Coach Kim guide you through this basic but high energy routine and maintain your baseline of fitness without the gym. For a quick reference of the exercises, visit www.inshape-fitness.com.
Think you need a boot camp? Try a core camp! This short but very focused routine will help you optimize your abs, back, hips, and glutes. With a couple of these sessions, you'll feel great just as the heat of the summer turns up the dial on your swimsuit outings. For a quick reference guide to the moves, visit inshape-fitness.com.
Need a quickie? Try a cardio quickie - Coach Kim guides you through a total body workout with no fuss and no equipment. You will boost your metabolism, increase your energy, and help you learn how to be a better exerciser in the process. Also - visit inshape-fitness.com for a quick reference of this session.
This short but intense session is perfect for that holiday morning when you want to feel revitalized after a late night or primed for a day at the beach. No equipment needed. Just a floor space about the size of a yoga mat. Shoes optional. For a quick reference of the moves, visit inshape-fitness.com.
Skip the gym this morning but leave your guilt at home. This 13-minute routine will elevate your heart rate and work all major muscle groups. You'll feel energized and ready to charge into your day! Visit inshape-fitness.com for other gym free fitness ideas.
With the summer comes so many opportunities to get out and enjoy life with friends. This 18-minute, equipment free session will help prepare your body to dance the night away all summer long. Join functional fitness coach Kim Watkins for the routine and get in touch if you'd like a pdf of the workout as well.
This equipment free routine can help you turn your body into a fat burning machine! It begins with fairly easy moves and progresses to more challenging move, then peaks with a double shot of the hardest exercise before heading backwards through the set a second time. Coach Kim will guide you, helping you plant your feet properly and execute each exercise perfectly. Enjoy and visit inshape-fitness.com for a quick reference guide to the exercises.
Good posture and confidence are so important when the clothes come off and you hit the beach. Regardless of your body type, you will get a fantastic workout with Coach Kim for this equipment free session that focuses on your chest and back. Skip the gym. You don't need it.
With the summer season upon us, it's time for a little focus on the tushy. But you still don't need a gym, and Coach Kim will guide you through 18 30-sec moves to prove it. Visit www.inshape-fitness.com and skip the gym without the guilt.
With summer at our doorsteps, your shoulders, biceps, triceps, and chest muscles all need a little attention. And this 26-minute, equipment free workout targets them all. You'll also boost your metabolism, improve your posture, and feel great. Coach Kim will guide you through 20 moves, for 30 seconds each, and if you want a quick reference of the moves, visit www.inshape-fitness.com.
In warm weather months, get outside for your exercise! This 21-min equipment free routine is an excellent warm up for a jog, brisk walk, or bike ride and you don't even need a yoga mat. Just pick a spot in the grass and get going with your trainer, Kim Watkins. Visit inshape-fitness.com for other gym free fitness ideas.
For this equipment-free exercise routine, we turn our attention to range of motion and balance, your body's ability to maintain certain positions without wavering. We will be performing some yoga poses, strengthening smaller muscle groups, and honing in on your precision of movement throughout. Join inSHAPE Head Trainer and Owner, Kim Watkins, for a restorative but high energy session and skip the gym without the guilt. Visit www.inshape-fitness.com for other gym free fitness ideas.
This tried and true routine fortifies the entire body. Regardless of what you like to do to stay active, stability will help you get through it with a smile. You will also work all of your body's muscles, boost your metabolism, and feel great after. Your trainer is Kim Watkins, owner and head trainer at inSHAPE Fitness and expert functional fitness guide. Listen closely for her queues and make the most of your exercise time. For more info, go to www.inshape-fitness.com.
Join trainer Kim Watkins for this equipment free pyramid workout and skip the gym without the guilt! In a pyramid session, you start out easy and build difficulty as you get to the middle of the session. Then you work backwards through the same set finishing with the same move at the start. You will work the entire body, boost your metabolism, and feel great! Visit www.inshape-fitness.com for other workouts and gym free fitness ideas.
Trainer, Kim Watkins, has put together a sequence of body weight moves that will boost your metabolism and work every muscle you can name, and then some. Compound moves offer far greater benefits than any single exercise can offer, and we have picked five of our favorites. Get a written description of each at www.inshape-fitness.com.
Don't go to the gym on vacation! Roll out of bed and spend 25 minutes with NYC trainer, Kim Watkins for this equipment free session you can do in your barefeet. You will work the entire body, boost your metabolism, and save a good hour of wasted time you might spend traveling to the gym, picking out the workout clothes, and otherwise walking around trying to figure out what to do. Visit inshape-fitness.com for a quick reference guide of the workout and sign up for our free news today.
Boost your metabolism with this 24-minute equipment free exercise routine and skip the gym without the guilt. Your trainer, Kim, will guide you through this instructional set with emphasis on form, control of movement and pacing. You'll work the entire body and feel great. Visit www.inshape-fitness.com for more gym free fitness ideas.
Movement in alternate planes of motion benefits the body in many ways. Because in regular life you primarily move in a forward direction, many smaller muscles go unused. And unused muscles atrophy. They wither up, tighten, and are susceptible to injury. This 27-min equipment free routine will help work those smaller muscles, gets your heart pumping, and will boost your metabolism. Send questions to kim@inshapellc.com.
This past week we wrote about and talked about hip and lower core strength. This week's workout is focused more on how this strength applies to how stable both sides of your body are in terms of working together and preventing chronic fatigue. Left and right are never quite the same, which is why many of these moves are focused on individual legs. Join trainer Kim Watkins for this equipment free workout and skip the gym without the guilt! And visit inshape-fitness.com for more gym-free fitness ideas.
A strong body is vital to a good life. With well functioning muscles, you get to move more, feel less pain, and enjoy the wonders of the world. This 25-minute equipment free routine will warm up your body and work all major muscle groups. Let your trainer, Kim Watkins, instruct you through these 20 important moves. And you can skip the gym without the guilt. Visit inshape-fitness.com for other programming ideas.
Join Head Trainer Kim Watkins for this total body workout that teaches you how to incorporate pelvic floor exercises into standard moves so that you can work on the power in your lower core. It's a 25 minute equipment free session. Skip the gym without the guilt! Visit inshape-fitness.com for more gym-free programming ideas.
Want a good kick in the butt workout? Give this 25-minute equipment free session a try and work with inSHAPE Owner Kim Watkins. She'll guide you through this high energy session that targets the entire glute group, boosts your metabolism, and will leave you feeling great! Join the inSHAPE Community at www.inshape-fitness.com.
High energy cardio moves are the bread and core work is the substance of this fun workout, brought to you by the leaders in gym free fitness. Join Kim as she guides you through 20 equipment free moves and skip the gym without any guilt! Visit inshape-fitness.com for more info about Kim and her team and programs.
Join inSHAPE Head Trainer for an equipment free session that is bound to help you start your day off in the best way possible. You will work your entire body, boost your metabolism and feel great! Visit www.inshape-fitness.com for info about our programs.
This high energy equipment free workout will take you about 20 minutes and will work all major muscle groups! Don't miss the chance to work with inSHAPE Owner Kim Watkins. She guides you through each move, how to focus on form and make the most of your exercise time. Visit inshape-fitness.com for more details and other great fitness and nutritional tips!
January is the time of the year to establish new goals, new plans for success, and this equipment free routine with help your body in every possible way. Not only will you work all major muscle groups and get your heart rate up, but you will also learn more about form and precision and build your confidence as you exercise more at home. Join inSHAPE Owner Kim Watkins for this 27-min workout and skip the gym without any guilt. Visit www.inshape-fitness.com for more information about our programs and tips.
Happy New Year! This first routine of 2013 is easy enough for everyone, symbolizing our philosophy at inSHAPE that you don't go overboard with your goals and resolutions (the reason that the gym becomes a ghost town by February). There are no surprises, just simple equipment free moves that will boost your metabolism and energy, as well as work the entire body. Visit inshape-fitness.com for a quick reference guide of the routine.
Happy holidays from the Team at inSHAPE Fitness. Kim will help you stay on track during the break with this 17-minute routine that includes no surprise moves, just simple exercises, performed with precision and focus. Visit inshape-fitness.com for way to let us help you in 2013!
With two weeks until the end of the year, now is the time to push yourself. And what better way to do that than a high octane jumping workout with inSHAPE Head Trainer, Kim Watkins. It lasts less than 22 minutes, and you need no equipment. Visit www.inshape-fitness.com for a quick reference of the moves that we do in this session, and you can send an email request to info@inshapellc.com for a pdf of the workout as well.
Shuck your shoes and join your trainer, Kim Watkins, for this 25 min equipment free routine that will work your entire body, boost your metabolism, and help strengthen the muscles in your feet. Get a written version of this session: info@inshapellc.com. www.inshape-fitness.com.
Join inSHAPE Fitness Owner and Head Trainer, Kim Watkins for a total body exercise routine that you can do in the comfort of your own home or office. You need no equipment, and it's a low impact, moderate level routine that will take less than 25 minutes. Visit www.inshape-fitness.com for more info about our team and programs, and join our community at www.facebook.com/inshapefitnessnyc.
With the big eating holiday days away, you may be thinking about how your body is going to get through the holidays. So are we. That's why we created this equipment free routine which will work your entire body, tone your tummy muscles, and make you feel great. Complete the workout 2-3 times between now and the holiday, and you can skip the gym without any of the guilt.
Join your inSHAPE trainer, Kim Watkins for this moderate functional fitness routine, suitable for all ability levels. You need no equipment, not even sneakers. It will work all major muscle groups, boost your metabolism, and help you feel great. This way you can skip the gym without the guilt.
Sometimes you feel too tired to exercise, right? We know, and here's your solution. Kim guides you through this simple, equipment free routine that will boost your energy and your metabolism. It works all major muscle groups, and you can complete the entire sequence in less than 20 minutes.
Join inSHAPE Owner and Head Coach, Kim Watkins, for a little focus on the booty. With slim pants all the rage this season, now's the time to boost your metabolism and sculpt the butt into a beauty. And if you do this routine 3-4 times a week for a month without results, Kim will train you for free. Contact our team for details.
This challenging equipment free workout led by trainer Kim Watkins will get your body charged up in less than 15 minutes. Putting to use the skills you possess from fundamental fitness exercises, Kim pushes you to execute each with precision and dynamic control.
This equipment free session blends our standard concept of building strength and endurance with the practice of stretching to help you feel great and loosen up all of those tight muscles. Join head trainer, Kim Watkins, for an energizing session. Listen in then go to www.facebook.com/inshapefitnessnyc to leave a comment, and Kim will send you a free GO Band with two workouts.
With eight weeks until the holidays, it's time to get that body ready for the cocktail party dress. You have plenty of time, and this equipment free workout from the leader in gym free fitness is perfect. Join trainer Kim Watkins for a total body routine and get excited about how great you are going to look in your little black dress this year!
The basic building blocks of functional fitness are very simple. They tax muscles, develop aerobic strength, and increase range of motion through all of the body's joints. This workout samples basic moves that will help you master these fundamentals.
This short workout is designed to help you warm up the body before you head out for a run, cycle, swim or even a short walk. Join inSHAPE head trainer, Kim Watkins, on this equipment free, total body journey and make the most of your endurance training.
This equipment free workout is perfect for the beach, the park, your living room, or the conference room. Yes, it's challenging with jumps, push ups, and lots of crunches. But your trainer, Kim Watkins, also makes it fun and will help you perfect your form along the way.
Surfers define total body strength. They need endurance and muscular strength throughout the upper, middle, and lower parts of the body, and this workout is a little taste of everything that they do. Join Kim Watkins for an equipment-free workout that you can do on the beach or in your living room.
This high energy total body workout will boost your metabolism and push you to your limits. Join trainer Kim Watkins for moves that are performed individually then blended for muscle confusion and greater load.
Join Kim for a workout that focuses on the smaller muscles of the legs. Your quads and butt get lots of action, but those lesser used hamstrings and hip flexors could really use a little jolt. No equipment is needed, and the session is suitable for all ability levels.
Think that a few moments of strength work won't matter? Think again. Exercising for as few as 5 minutes provides your body with metabolic, energy, and functional benefits. This equipment-free routine is about 12 minutes in length in total, and your trainer is inSHAPE's owner, Kim Watkins. Give it a try!
This equipment free workout led by head trainer Kim Watkins will push your core to the brink. It works your front, side, internal, and back core muscles, and this routine will show you how your strength can become a work of art.
Strong, toned legs are worshipped on runways, city streets, gym floors, and beaches. Get them with your trainer, Kim Watkins, in this equipment free workout that you can do anywhere. Shoes are optional, and we'd love your feedback. Enjoy!
As many as 80% of adults experience back pain on a semi regular or chronic basis. Poor posture and sitting all day are two of the main culprits, but a third, your weak core is what we will be working on today. Let popular NYC Personal Trainer Kim Watkins be your guide and your teacher - as you learn ways to exercise that help stabilize and strengthen your core.
Cardiovascular health is so vital to your quality of life. Like all of your body's other muscles, the heart hungers for exertion so that it can maintain a level of optimal function. Dedicated to our friends at the American Heart Association, this equipment free workout, led by head trainer Kim Watkins, is moderate total body routine.
Lateral muscular strength helps you develop and maintain better balance, stability, and greater mobility. Join Kim Watkins, your trainer, for this 23 min equipment free workout that you don't even need your shoes for.
Your body's ability to do more, perform better, and achieve your goals depends upon good balance and stability, and that's the focus of this week's workout. Join trainer Kim Watkins for this 28-min equipment free session.
The vast majority of the workouts that I create require no equipment at all. The body is all you need. However sometimes it's fun to add a little resistance, to amplify your routine a bit. That's what this workout is going to do. Visit our website to get yourself a GO Band for just $20.
With this dynamic conditioning workout, inshape trainer Kim Watkins helps you properly prepare your muscles and joints, which in turn will help you run better, longer, faster, and with fewer injuries. The entire sequence lasts less than 25 minutes and requires no equipment.
The summer is here - there's no better time to capitalize on the energy rush you feel when it's time to hit the beach. This workout is aerobic but also works all muscle groups and will help you feel great. Kim Watkins is your trainer, and she will guide you through one set of this total body blast! Have fun.
The bathing suit body that you want this summer is defined not just by a trim looking tummy. You also want strength and stability throughout your midsection, and this workout will achieve all of these elements. Kim Watkins is your trainer, let's get started!
This 23 minute session gets you focused on the glutes and hips. Your trainer, Kim Watkins, will get you warmed up, and work your core all the while keeping your heart rate elevated for a total body conditioning session.
Swimsuit season starts in less than a month. Are you asking yourself, Where did the time go? Or What happened to my body? Well we can't stop the clock and there's no time to waste so join Kim Watkins for this high energy equipment free workout.
Winning boxers and acclaimed ballerinas both succeed in their crafts because of strength in their torso, the core. They work with precision through their movements and though their bodies look differently, we all want a little bit of each.
This equipment free session not only works the muscles of the core but also helps you isolate those muscles during moves that work the rest of the body. Enjoy this session and let Kim know how you feel after.
No human being enjoys complete equality in strength and ability between their right and left legs. This workout forces each leg to work independently and therefore helps work your body towards an acceptable level of equality. It also gets your heart rate up and takes only 20 minutes. Give it a try!
inSHAPE's head trainer, Kim Watkins, guides you through one set of this high energy, total body workout. It lasts about 20 minutes and will leave you feeling great!
This is a more advanced double-set of our popular Unlock the Mystery of the Metabolism workout from earlier this month. Join Kim for a quick warm up and two sets of this low impact but high intensity sessions.
I can't promise that this routine is as easy as watching television, but it is entirely done on the floor. Here's to show that there's always a way to find time to exercise - give it a try!
Boost your metabolism and work all major muscle groups with this short equipment free workout from inSHAPE Fitness. Led by popular NYC trainer, Kim Watkins, you will get your heart rate up and feel great in about 20 minutes.
Start to finish without stopping it takes 10-11 minutes, and this workout will help tone your arms, upper back, shoulders, and chest. No equipment is needed, and you can join us in your bare feet!
Here's a high intensity aerobic workout brought to you by the leader in gym-free fitness. No equipment is needed, and your trainer for the session, Kim Watkins, will walk you through an instructional version that lasts about 22 minutes. Start to finish without stopping - it's only 10 minutes. Give it a try!
Burn baby burn - get your heart rate up, keep it up, and work it all! That's what you'll find in this 10 minute circuit. With instruction from inSHAPE's head trainer, Kim Watkins, the duration of the guided session is closer to 20 minutes, so give it a try!
Everyone wants a good looking rear end. Though genetics plays a big role, you can build a better butt. Let inSHAPE Head Trainer guide you through a 22-min high energy workout that will galvanize your glute strength and tone those legs.
This core focused workout starts with a standing warm up, then gets right down to business with your front and side abs, back, and glutes. It's an upbeat twist to our traditional total body session and takes less than 10 minutes.
Are you hitting the slopes this winter? Want to feel great and stay injury free on your vacation? You body may need a little prep work but this short routine is simple, and you can do it almost anywhere. Remember to maintain good posture throughout.
This 9-Minute total body workout will boost your energy and work all major muscle groups. You need no equipment!
Join Celebrity Fitness Trainer, Kim Watkins, for this short but total body session that gets your heart rate up, boosts your metabolism, and works all major muscle groups.
Join celebrity trainer Kim Watkins for this high intensity session focused on plyometric moves that you can do in your home without any special equipment. It works your cardiovascular system and all major muscle groups, boosts your metabolism, and will help you feel great!
This express workout from inSHAPE Fitness targets all the muscles that you need for your holiday shopping marathons. Standing in long lines, carrying shopping bags, and pushing carts can tire even the fittest of people, so prep the body with this routine and feel better at the end of the day.