Kaia FIT Workouts How We Do It!

Each session we focus on a specific movement and our workouts focus on these movements. These movements are put together for us by our amazing workout writer Carina Abrams of Drive Sports Lab. Here is a behind the scenes look on how our workouts come together.

As with much of our training, let’s start by thinking about real life. Say you want to pick up a child
or push a couch or get a bike onto a roof rack. Full body effort and involvement, right?! In order to accomplish almost any task, our bodies are employing multiple muscle groups all offering the
exact right amount of support for the job. This Brik, as we push the limits and pull each other to
the next level in fitness and wellness and life, we’re focusing on the push and pull patterns. Not
all that complex, really, when you want to push something, you push, if not, you pull. But how we
bring that into training is what’s fascinating…

In order to create a push pattern, like a push-up, shoulder or chest press, we need shoulder flexion
(raising the arm against gravity), elbow extension (straightening), scapular protraction (shoulder
blade moving forward), anti-extension of the spine (resisting back bending). If we include the legs
(which we do) we need hip and knee extension (as in a step up) and ankle plantarflexion (rise up to tiptoes). When a push pattern exercise employs all of these something magic happens and
training mimics life! BUT, we can’t train this way all the time! No! We need balance with the
opponents of these muscle groups: the PULL pattern!

In the pull pattern, we need shoulder extension (arm moving back and down), scapular retraction
(shoulder blade moving back and down), elbow flexion (bending), grip strength, trunk and maybe
hip and knee flexion (bending).

We call on these fundamental movement patterns in so much of our training, including yoga, climbing, paddling, throwing, swimming…. And guess what?! When we chunk these down and build them back up on a more solid foundation, we find big improvements. So our exercise progressions around the push and pull patterns are going to involve more than just your arms so that as you take it from the gym into your favorite playground, your whole system is ready!

You will call on your pectorals (“pecs!”), latissimus dorsi (“lats!”), biceps, triceps, rotator cuff, and
many many scapular stabilizers. There are close to 30 muscles that attach to each shoulder blade and you can bet that arm movement gets way better when they’re on board. Of course, your trunk (fine, call it “core” if you want) gets in here too, resisting flexion, extension, side bending, and rotation of the spine, or moving the spine and hips into the necessary positions. As such, much of our push and pull pattern exercises are going to involve getting the shoulder girdle, trunk, and hips firing on all cylinders and playing well together. Some of these changes are made with oddball exercises that may use no or low resistance, in which we’re trying to train the nervous system for enhanced control in order to allow the muscles to work together efficiently. These exercises are not easy, but it’s a different kind of work that may feel different than your traditional training. We’re going to work both arms at times, and only one arm at times, since unilateral or one-sided movement is how we play our sports and live our lives, and we’d like our brain to be able to handle the coordination in either condition.

Check out @drivesportslab on IG and the Drive Sports Lab YouTube channel to find the keys to unlock this upper body performance!

How can we tell if we’re getting better? Pull-up max reps? Not a good gauge for many of us. And maybe there are more barriers to your pull-ups than pure upper body strength, so maybe we can measure pulling effectiveness in a different way. This test was developed to test power in the pulling pattern. It’s fun and it gives us lots to work with.

SIT UP AND THROW TEST: (not sit and throw up an important distinction)

● Using a light-med ball (ideally 1 lb per 20 lb of body weight, but just estimate and make sure you use the same ball for repeat testing)
● Do NOT do this test if you are currently dealing with back pain or have a history of disc problems in the lower back.
● Lie on your back, knees bent and feet flat. The ball is on the floor overhead, arms reaching up to hold the ball between the hands.
● Sit up with the ball, keeping the arms extended and release the ball to throw it as far as possible. Toss to a partner just beyond your feet for 2-3 reps to get the feel, then max out the throw. Take the best of 3 trials.

Want to test your PUSH?! You could do max reps push-ups, but again, maybe not the best gauge for many of us, since there are so many ways we can do push-ups (that’s why we LOVE them!) and test/retest may not really reveal the extent of your improvement! This test was developed to measure the power and effectiveness of the push pattern.


● Sit on the edge of a plyo box or chair (hips and knees about 90 degrees, tall posture), use the same med ball as above.
● DO NOT do this test if you have ongoing shoulder or neck pain.
● Hold the ball at your chest, push it forward as hard and fast as you can, launching that thing as far as it’ll go. You can lean back and forward a bit to help the push but don’t let your hips come off the chair.
● Toss to a partner a few feet in front of you to get the feel, then max it out! Take the best of 3 reps!

Think about the push and pull and how you use them all the time in life: chopping wood, pushing couches, pulling up into the ski boat, pushing your luggage up overhead into that compartment…. and then consider paying attention to them while you train! There are all kinds of better that can come out of it!

Coach Carina

You can find more information from Carina Abrams over on her on Instagram @drivesportslab or on her YouTube Channel Drive Sports Lab!

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.


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!


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 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.


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!


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.


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.


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


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.


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!


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

Try a Week Free