Kat Maisano

Keep Going Kat

HIIT Cardio & Bootycamp


Warm Up:

  • 10 Kat Jacks

  • 10 Billy Blanks (each side)

  • 10 Chaturangas

Repeat x3

 

 

Weights:

 

3x10 Bent Rows

3x10 Tricep Extensions

 

AMRAP:

 

Set your timer and perform as many rounds of the circuit below as you can within the listed time.

 

Beginner: 7 Min

 

Interm: 8 Min

Advanced: 8 Min

 

AMRAP:

 

  • 10 Dropped High Kick Backs (each leg)

  • 20 Kneeling Thrusters

  • 10 Weighted Pause Bridges

 

BURNOUT AMRAP:

 

 

Beginner: 1 Min

 

Interm: 2 Min

Advanced: 3 Min

 

BURPEES- Perform as many as you can within the listed time for your level.

 

 

FULL BODY BURNER

 

Warm Up:

  • 30 Heisman Shuffle

  • 10 Sprinter Kicks Each Side

  • 10 Star Jumps

X3

 

Circuit#1

  • 20 Plank Step Outs

  • 10 Bird Dogs Each Side

  • 10 Clam Shells Each Side

 

Circuit #2

  • 20 Hop Overs

  • 20 Leg Drops alternating

 

Circuit #3

  • 20 Paddles alternating

  • 20 Plank Punches


HIIT the BOOTY

Quick workout for when you want that quick booty pump. Repeat each circuit 3-5 times depending on your level.

 

Warm Up:

30 Butt Kicks

20 Squats with Alternating Kick Backs

10 Forward Lunges

X3

 

Circuit #1

10 Lateral Squats Each Way (20 squats total)

10 Step Squat Complex ( One lunge L Squat = 1 Rep/ One lunge R = 1 rep)

10 Gate Swings

 

Circuit #2

10 Walking Lunges

10 Jump Squats

30 sec Wall Sit

 

Circuit #3

30 Frog Pumps

10 Kick Overs (each leg)

30 Dirty Dogs each leg

 

 

SOME LIKE IT HOT
Leg and booty focused HIIT targeting glutes and quads. Classic KGK booty workouts with some new moves thrown in. 

Warm up:
30 Toe Taps
10 Ballet Squats
30 Butt Kicks
x3

Circuit 1: 
10 Forward Lunges
10 Jump Squats
30 Mountain Climbers

Circuit 2:
10 Drop Squats
30 Chair Pulses
30 Squats with alt Kick Backs

Circuit 3:
20 Extending Dirty Dogs (each side)
10 Kick Overs each side
10 Feet Elevated Glute Bridges

Stretch.


AMRAP:

Set your timer for each circuit according to your level

Beginner 1-2 5min, Intermediate 3-4 7 min, Advanced 4+ 10 min

Warm up: Repeat 3x
10 Butt Kicks
10 Jumping Jacks
10 Prisoner Squats

AMRAP #1
30 Mountain Climbers
10 Jump Squats
10 Forward Lunges


AMRAP #2
10 High Knees
10 Plank Jacks
10 Ski Hops

AMRAP #3
10 Frog Pumps
10 Jane Fondas each leg
10 Kneeling Get ups (alternating)

AMRAP :
Week 1-2 5min, Week 3-4 7 min, 4+ 10 min


This is a cardio based workout to give you an fast burn hitting full body. Great for when you are short on time. Go for 3 rounds if you are really pressed for time or bust out more rounds as fast as you can. 

Warm Up:
10 Jumping Jacks
10 Prisoner Squats
30 Mountain Climbers

Circuit 1:
10 Walking Lunges
10 High Knees
30 Butt Kicks

Circuit 2:
10 Ski Hops
10 Reverse Lunges
10 Sumo Side bends

Circuit 3:
10 Lying leg lifts
10 scissor kicks
30 Russian Twists