Strong and Gorgeous. What the Burpee?

The dreaded Burpee.

No, the magical Burpee.

Relationship: It’s complicated.

Whether you love them or hate them they are a pretty serious exercise.

Stand up, drop on the floor, get up, and clap in joy! That is how we approach a burpee at Kaia! With the upmost appreciation and respect.

Burpees are a staple at Kaia, and most all fitness and Boot Camp workouts. But why?

The burpee is a full body exercise. That means that it works each body area. Your legs, arms, core, cardiovascular output, mobility and strength. Let’s break it down and look at all the pros, and possible cons.

Step 1: The burpee starts with a squat touchdown. This is first off, a movement that is done each day numerous times. Picking things up off the ground, hauling your kids, your groceries, your laundry, the list goes on. This movement takes core stability, hip and hamstring mobility, leg and back strength. Put an emphasis on bracing your back, keeping your core tight and back flat, and support your torso with nice bent legs, protecting your knees.

Step 2: Hitting your plank. Once your hands reach the ground, you get to step or jump back to a plank. The goal is to keep your shoulders stable over your wrists, you control your core as you get into the plank without sagging your hips and keeping your glutes engaged and supporting your low back. Be sure you keep your shoulder blades stable and move in control to a soft landing.

Step 3: Drop it to the floor! The goal is to lay on your belly with your thighs and chest touching the ground. Sounds easy right? This is the best part… soak it in… for as little time as possible!

Step 4: Push your body back up to a plank. The second you hit the floor, you get to get yourself back up again. Here you are using your arm strength, shoulder stability, and lots of core control to push yourself back up to that perfect plank. Watch peeling your torso off the ground, and be sure to pull your belly button in tight and try to press up in your Push Up position on your knees before you lift up to your toes.

Step 5: Walk or Jump your feet back up to your hands. This takes a lot of core strength and major hip mobility. This is one of the biggest challenges for a burpee, and it is performed incorrectly often. If you can’t get your feet in between your hands (which is quite rare) then step your feet to the outside of your hands in a nice wide stance. The biggest thing to watch out for is jumping your feet up and letting your knees bounce forward. The trick? Keep your hips up high and don’t let your weight go into your toes. Protect those knees at all costs!

Step 6: Squat back up to standing, just like your first step, but backward! Add a big jump and clap overhead! Don’t forget to squeal with joy for all the hard work… and get ready for another… and another… and another!

In all reality, the Burpee is a dang good workout. Like it or not, it is going to stick around so might as well practice the perfect burpee and soak in its effectiveness in your workout routine!

Burpees for Boobs? October is breast cancer awareness month, and for the last 2 years, we have been doing a fundraiser to raise money for women who have been through treatment. We do burpees to raise money, because why not? We embrace the fact that we HAVE the mobility to do one, we HAVE the strength to do one, we HAVE the heart to do one, and we HAVE the tribe to do them together in order to help others during a hard time. So next time you do your burpees, think of the people who might not be able to do one right now and be thankful you CAN!

Raina Munson is the Head Coach and Manager of Kaia Fit Petaluma.

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