Kaia FIT Functional Training Workout Routines for Women

 It's a sad truth that lots of gyms and workout programs feel a bit like boy's clubs. The protein-fueled grunts and grimaces don't exactly make women feel welcome, and the creepy stares bestowed upon the brave ladies willing to venture onto the weight room floor are enough to give even the most confident women the heebie-jeebies. 

But, newsflash: Creepy gyms aren't an excuse to skip your workout. Strength training, particularly functional training workout routines designed to support movements performed in everyday life, are a key factor in promoting lifelong health. If you don't want to spend your gym sessions avoiding eye contact with the wanna-be Rambo hanging out near the squat rack, there's a better solution: Workout programs and gyms run by women, for women. 


Boot Camp-Style Functional Training Created by Women, for Women

Kaia FIT
Kaia FIT

Kaia FIT is one such functional fitness and lifestyle program with 59 locations in five states (Texas, California, Nevada, Idaho, and Colorado). According to Kaia FIT Co-Founder, Kristen Loos, the company is, "Created on the premise that all women are athletes. Kaia FIT gives participants the opportunity to live their best lives by providing them with the necessary tools to make educated and inspired decisions when it comes to nutrition, fitness and overall well-being."

Sounds pretty legit, right? Who doesn't want to live their best life? And yet, it's not a very detailed description ​of how Kaia FIT workouts actually work. When asked, Loos expanded, "Kaia FIT workouts consist of muscle confusion and functional movements, helping keep participants from hitting plateaus as they pursue [fitness] goals while enhancing overall capacity to engage in everyday activities. Kaia FIT is essentially providing women with personal training that takes place in a group setting." 

If you're still confused about what all those words mean, Loos went as far as to provide a sample Kaia FIT workout specifically for Verywell readers. Try a few of her favorite moves to test-drive the workout at home. 


Plank Around the World

Kaia Fit Plank Around the World
Kaia Fit

Repeat 4x or hold each plank for 20 seconds, repeating twice

  1. Start with a high plank, making sure to keep your core tight and hips tucked under and hold.
  2. Shifting your weight onto your left arm and leg, roll until you are ​in side plank facing forward and hold. Lift your top arm and leg away from your center line for an added challenge.
  3. Shift your weight until you are in a supine plank facing the ceiling, maintaining a tight core and hold. Your body should form a straight line from heels to head.
  4. Then shift your weight to your right arm and leg until you are facing the other side for another side plank and hold.
  5. Return to high plank.

Triceps Extension

Kaia Fit Triceps Extension
Kaia Fit

Kaia FIT participants use weighted and decorated sandbags that are lovingly called "hand bags." Make your own or use a dumbbell or kettlebell to complete this exercise. 

Complete 3 sets of 15 repetitions, or complete a 4-minute Tabata of 20 seconds work, 10 seconds rest for eight total rounds. You can download a Tabata timer app on your phone to keep track of the intervals for you.

  1. Either stand with your legs shoulder-width apart, or in a high lunge stance (as shown). Make sure your core is tight, protecting your lower back by drawing your belly button to your spine and tucking your pelvis slightly under.
  2. Hold the sandbag overhead with your arms straight, then bend your arms back until you’ve reached about a 90-degree angle. Make sure to keep your elbows tucked in close to your ears. 
  3. Press the sandbag overhead, keeping your upper arms steady as you use your triceps to lift the bag upward.

In and Out Squats

Kaia Fit In and Out Squats
Kaia Fit

In and out squats are great for building strong glutes and adding cardio intervals to your workout.

Complete three sets of 15, or complete a 4-minute Tabata of 20 seconds work, 10 seconds rest for eight total rounds.

  1. Start in a wide-stance low squat and reach to the floor. Make sure to maintain proper squat form, with a straight back, chest up, and glutes back. Hold your core tight to protect your lower back.
  2. Jump up, bringing your legs together, then squat to reach the floor. Continue jumping back and forth between the wide and narrow squat.
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