Lunging Somewhere?

Lunges are a great bodyweight exercise that you can do anywhere. 

Both forward lunges and reverse lunges have many things in common, and they also offer unique
benefits. 

Both the forward and reverse lunges target the glutes, hamstrings, quads and calves, and
core.  Forward and reverse lunges are unilateral exercises, which means they work each leg
separately. Focusing on building single-leg strength, as well as overall balance, stability, and coordination.
These are all important for daily life. However, each variation of lunges works these muscles in slightly
different ways and favors certain muscles over others.   

Lunges are a great bodyweight exercise that you can do anywhere. 

Both forward lunges and reverse lunges have many things in common, they also offer unique benefits. 

Both the forward and reverse lunges target the glutes, hamstrings, quads and calves, and
core.  Forward and reverse lunges are unilateral exercises, which means they work each leg
separately. Focusing on building single-leg strength, as well as overall balance, stability, and coordination.
These are all important for daily life. However, each variation of lunges works these muscles in slightly
different ways and favors certain muscles over others. 

Reverse lunges work more of the hamstrings (back of thighs) and glutes, where forward lunges focus more on the
quads (front of thighs). Forward lunges will also likely challenge your core more than reverse lunges
because stepping forward causes instability when the back heel comes off the ground. Your core has to work
harder to stabilize. Moving into the forward lunge, make sure you step far enough forward to be able to stack
your front knee over your front ankle. Many make the mistake of not stepping far enough forward, which causes
them to let the front knee track past the ankle and even past the toes, putting extra pressure on the
knee which we don't want. Reverse lunges tend to be a gentler variation for all levels. In the
reverse lunge, the front foot stays stable with the whole foot on the ground, and it allows us to control the
placement of the knee over the ankle, protecting it.

When working on your lunge form, it’s easier to start with a reverse lunge than a forward lunge.

There’s less impact, meaning less stress on your knees.   Start by standing
up tall.   Step back and drop your back knee toward the ground. Stop before your knee
hits the ground. In the bottom position, both knees should be bent at 90 degrees.  Pressing your front
foot into the ground lift and bring your back forward to return to standing.

The Forward Lunge: Start by standing up tall. Moving into the forward lunge, make sure you
step far enough forward to be able to stack your front knee over your front ankle. Step forward with
one foot until your leg reaches a 90-degree angle. When you lunge, your torso should be as upright as
possible. slide down dropping your back knee toward the ground. Press your front heel into the
floor as you push back up to the starting position. Walking lunges are a variation on the forward
lunge. Instead of standing back upright after performing a lunge on one leg, as you would in a static lunge, you
walk or step forward by lunging out with the other leg moving you forward.

It’s worth learning how to perform each variation correctly, so you can incorporate both into your
strength routine.

To maximize your efforts of each lunge focus on these form tips

As you take your step be aware of your balance and stability. Brace the core and square your hips and feet in
the same direction. Keep the torso upright with a neutral back.
Keep your knees stacked over your ankles.
The front knee is bent at a 90° pushing weight through the heel.
Allow your toes to point in a natural direction, and make sure your knees point in the same direction.
Lift the back heel of the ground, making sure they are aligned with the knee, then start lowering the back knee.

Knee drops toward the ground as you slide down into the lower part of the lunge, going as low as you have
control. The back knee should be under the hip with the knee bent close to 90°

As you push off, be aware of knee alignment and not pushing into the front toes.

If you experience discomfort or pain, decrease your range of motion.

Once you have mastered your form on the forward and reverse lunges you can add dumbbells,
kettlebells, medicine balls, or barbells for resistance. The added resistance from the weights recruits
more muscle fibers, increases the heart rate, resulting in a more intense exercise.

7 Day Reset

We’ve incorporated inspiration and motivation to help you rock all 7 days. In the next 7 days you will make shifts in your mind and body that will boost your metabolism, improve sleep and increase energy.

WHAT’S INCLUDED:

This is a self paced reset, so you can start when you are ready but we recommend to continue with the reset each day once you begin to see the maximum results.

All it takes is 7 DAYS. What are you waiting for?

Kaia Tri is a ten-week triathlon training program with workouts three times a week, which is an optional extra during our spring and summer CORE sessions. We swim, bike, and run, with some cross-training classes too. By being able to set a personal pace, our triathlon training program is suited to beginners tackling their first race and intermediate athletes looking to improve their finish time.

Our mock triathlons run several times to familiarize women with the course route. We finish the season with a Triathlon Training Camp which includes paddle boarding and power workouts. The next day is our exhilarating and fun Triathlon race day for all Kaia Tri women to enjoy working out in a beautiful location. Friends are welcome too!

SANDBAG

Kaia Sandbag combines traditional fitness with unconventional training methods. With sandbags, the weight shifts and moves in an unpredictable fashion. This piece of equipment is integrated into our conditioning & strength building workouts to simultaneously develop strength, power, endurance, mobility, and balance – with an additional emphasis on developing overall core strength and stability.

New to sandbag training? No problem! Beginners are always welcome.

TRX SUSPENSION 

TRX® Suspension Training® body-weight exercise simultaneously develops strength, power, endurance, mobility, durability, balance, flexibility, and core stability. Whether you’re younger or older, out of shape or a pro athlete, injured or at the top of your game, TRX Suspension Training meets you where you are and takes you where you want to go. TRX Suspension Training leverages gravity and the user’s body weight to enable hundreds of exercises that can be instantly scaled for any user to reach any fitness or training goal. The easily-scalable nature of TRX Suspension Training makes it a practical solution wherever you are on the fitness continuum.

Need a little extra boost to keep your body guessing? Our TRX/Cardio class is an excellent complement to any Kaia FIT session. TRX workouts, which can be used by anyone at any level, builds true functional strength and improves flexibility, balance and core stability all at once. Mixed with cardio, the classes give every member the perfect balance of challenge and success.

*TRX classes not available in all areas. Please contact us your local studio.

CROSS-TRAINING

Our trademark Kaia Cross-Training™ classes are a unique mix of cardio, functional movement, and both weighted and non-weighted exercises.

Cross-Training benefits:

Each day brings a new workout. We have an elite group of advanced coaches who infuse each workout with their own flair and focus, meaning you’re never going to repeat a workout, avoid burn-out, and fitness plateaus.

Keeping the body guessing is key to sculpting lean muscle mass. We also have a 3-part modification foundation: Balance (non-impact); Strength (mid-impact) and Kaia (high impact). Each exercise has its own progression so that everyone can feel successful.

As a part of our program, we also offer nutritional guidance to help you make healthy food choices and keep your fitness on track.

What are you waiting for? Join us today!

BARRE

Our barre-based class is a unique combination of postures inspired by ballet, yoga, Pilates and Kaia. Using the barre as a prop to balance, you’ll complete a series of isometric holds combined with high reps of small range movements to elongate and tone your major muscle groups.

In addition to the barre, classes incorporate pilates balls, yoga blocks, and/or resistance bands for increased endurance, challenge and focus. Following each set of holds, you’ll rest and recovery with a short series of stretches and poses to increase flexibility prior to advancing.
Kaia Barre is a low-impact class that perfectly complements our program offerings. Meet us at the barre and try your first class for free!

Participating locations may vary. See the schedule page for more details.

DANCE 

Our dance fitness class is rooted in traditional dance. We use those foundational moves and offer a class that is easy enough for beginners yet challenging enough for the more seasoned dancer. The simplicity of the routines allows you to keep moving with ease. Although this is a workout, it feels more like a dance party with your girlfriends.

RUNNING 

Improve your speed, skill, endurance, stamina, and strength with our Kaia running program. The program works on developing running skills that can increase speed, endurance, and overall fitness. The program is designed for you to run at your pace and and help you see improvements every step of the way.

The Kaia training is a simple, progressive program designed for women of all ages and all fitness levels. Whether you are a walker, jogger, or runner, you will be able to join this program and move at your own pace. Research has shown that even 20 to 30 minutes of running (two to three times per week) is enough to help you lose or maintain weight and improve many other important health markers, i.e. your cholesterol, blood pressure and insulin response.

Don’t be intimidated by the Kaia Run program name, each class will have walkers, joggers and runners. Keep in mind that the first mile is the hardest mile you will ever run. Once you get off the starting block, things only get easier. All you have to do is be patient and disciplined in your training, and that is where Kaia

POWER YOGA

Kaia Yoga combines mind and body with a power yoga and core-strengthening weekly workout with Pilates-style techniques. We focus on balance, strength, and cardiovascular fitness through stretching, strength training and dynamic movement to improve overall fitness levels.

By creating long, lean muscles, Yoga promotes improved coordination, greater flexibility and a fuller range of motion, with a strong body that’s less prone to injury. Yoga keeps the mind centered and reduces stress through positive thoughts and a sense of mindfulness, which also inspires mental strength and confidence.

Yin Yoga, or restorative yoga, is a quiet contemplative practice. It targets the deepest tissues of the body, our connective tissues – ligaments, joints, bones, and the deep fascia networks of the body. Poses are held for 1 minute or more and transitions between poses are gentle and slow. This class is an excellent compliment to our other classes, provides dedicated stretching, and is known to reduce stress and anxiety.

6-WEEK BRIK BOOTCAMP

Our BRIK Bootcamp sessions are offered three times a year and are designed to help you reach your health and fitness potential, and you’re welcome to start anytime!

Our BRIK Bootcamps are six weeks long and feature classes daily.* This programming fits in seamlessly with our regularly scheduled classes, and it’s as easy as 1-2-3:

  1. Register for BRIK Bootcamp HERE (included for Platinum & Gold Memberships)
  2. Book your classes through our branded app and Show Up
  3. Let our expert coaches do the rest!

These sessions offer great results in weight and body fat loss and an increase in strength and cardiovascular endurance. Our nutritional support will boost energy, help you de-bloat, increase sleep quality, and enhance your overall glow.

BRIK Bootcamp includes:

In between BRIK Bootcamp, we offer a variety of classes to meet you at your level! We also have nutrition and fitness challenges, in addition to fun opportunities to spice up your routine. What are you waiting for? Join us today!

CYCLE

Cardio based, calorie torching workout with certified spin instructors. It’s a party on a bike!

Try a Week Free

WHAT IS KAIA FIT?