#Squatworks

OUR FUN AND INNOVATIVE 4-WEEK WORKOUT PROGRAM. THIS WILL HELP SHAPE, TONE, LIFT YOUR GLUTES.
 
 

SquatWorks


(home workout &

gym friendly)

SQUATWORKS will consist of HIIT cardio , strength training & plyometrics workouts to help shed fat too. #Squatworks is consist of 12 different hand-crafted creative workouts by @KBTheTrainer. With each week the intensity heightens. If you want build mass then you will need to add some resistance to your training. Last but not least, you’re eating is the main role. Whether you’re looking to lose or gain, stick to your plan.

Subscribe or cancel at anytime.

You will complete 3 workouts a week. Pick your rest days, be strategic! I suggest you always start off on a Monday to build momentum. 

30-45 min butt workout 

Non-stop , no more than 30 sec rest, period!

This is a short, but intense workout. YOU HAVE TO PUSH YOURSELF! Unfortunately I can’t be there physically with you, but in spirit. “You got this! ✊🏾” 

No Materials Needed!

These are optional items, but would make it more intense & effective.

Yoga mat
Any 5-10lb dumbbells * or heavier
Ankle weights *
2 gallons of water or 2 cans of paint *
Sliders * (You can use furniture coasters or paper plates lol )

Floor Positions 

On 4s

Face down 

Knee to elbow plank 

Elbow Plank Twist 

Elbow plank 

Hand Plank 

Push up 

Chopping it up 

High knees 

Jumping jacks 

Burpees 

SquatWorks V2


(*gym required)

Welcome ladies, this program is all about getting snatched & plumped ! If you’re afraid to lift then you shouldn’t purchase the item lol. On a serious note, this program is specifically designed for women are who looking to tone, and build a shapely figure. In plain terms, “A smaller waist & bigger butt” is the goal for you. I know! Lol To kill the elephant in the room , weights won’t make you bulky. They enhance your curves and make you more lean along with the right diet. Heavy weights will give you the mass you’re looking for 🍑👌🏾 . Overall weight lifting will actually help build muscle and cardio helps you burn fat. When I train my clients I like to give throw different jabs at them to confuse their mind & body. As you will see in Squatworks 2 , I will challenge to do what you think is currently impossible. This program will consist 12 weight lifting workouts. The workouts will be a mixture of progressive overload training & HIIT (High intensity interval training). Enjoy, your #BodyByKB is on the way !
Subscribe or cancel at anytime.

You will complete 3 workouts a week. I suggest you always start off on a Monday to build momentum. 

60-90min Gym workout 

This is a intense workout. YOU HAVE TO PUSH YOURSELF! However please choose the proper weight for your ability. If you have to sacrifice proper from then you MUST lower the weight. Form > ego lifting! 

A gym facility that consists of free weights and machines . 

These are optional items, but would make it more intense & effective. 

Weight training gloves 

Resistance bands 

Ankle weights

Floor Positions 

On 4s

Face down 

Knee to elbow plank 

Elbow Plank Twist 

Elbow plank 

Hand Plank 

Push up 

Chopping it up 

High knees 

Jumping jacks 

Burpees 

Group Training

(Group Training) You can join the clients I already have. Group packaged sessions OR you can pay per session. Contact for pricing .

*Each session is an hour.

*Personal training is 2x week.

*Sessions are scheduled weekly. (Sundays)

*Package sessions must be used within 5 weeks. 

*Only 1 make- up session is allowed during your cycle .

*Per session clients must pay in advance to confirm their spot.

*Per session clients must used their sessions within that week or defaulted.