The Power of Plank

In Kaia we do a plank of some sort every single class.

Whether holding a plank, doing them as part of a Squat Thrust or Running Man, or in many transitions of Flow.

Planks are included in so many workouts because they are amazing for our overall strength. Planks are the most involved core building and stabilization movement out there. It involves every muscle in the body and focuses on stabilizing your spine, pelvis and improving posture.

Most people think of “build your core”, as having a six-pack or showing off those oblique muscles. But in our case, and in the case of planks, we are talking about much more functional strength than that. We are talking about the muscles deeper in our core, and the stabilization muscles that will help with all the other exercises and every day movements we do in Kaia and in life.

Building a Foundation of Strength.

Pushups, Squats, sit ups and especially load bearing movements like Deadlifts, Kettlebell Swings, picking up your kids or loading your groceries requires this core strength that Planks help us build.

Once you have a strong core, everything else will follow.

Our core is the center of your balance and the center of functional activities. When we have a strong and stable core, all other movements become easier and we will improve on our strength. Our workouts will also improve as we build that strength.  Our breath will also become more effective because we are strengthening our breathing muscles that are also centered in the core. These include your diaphragm, intercostals, serratus muscles, and a few others around the back and obliques. How crazy is it that one simple position can create such overall body impact? 

Proper Planking to Gain the Results

We focus on proper position:

1.      Shoulders over our wrists or elbows;

2.      Shoulder blades pressed away from each other to activate our upper back muscles;

3.      Neutral Head and neck;

4.      Belly button is pulled in toward our spine to keep our low backs neutral and to use those inner most abdominal muscles (Transversus Abdominis aka TA);

5.      Glutes engaged to help protect our spine; and

6.      Thighs tight and turned on.

Planking can be challenging as we start a new workout routine. As you can see, each body part has its duty in keeping our hold proper and to give us all the advantages of planking. This can make holding a plank one of the hardest movements to really dial in and do correctly. I have seen many clients struggle with plank, but every second counts towards your overall strength and stability. Start slow, use modifications, and watch how fast you progress into a planking machine! Maybe even one day you can be the Planking Queen of your class. Just take it one day and one second at a time and let your fellow Kaia Girls and Coaches help you get there!

All that is left is a powerful mind, motivational thoughts and the mindset to improve your core to get you through that next hold. And maybe a little music to keep you focused on the moment and pump you up to hold a little longer than you did last time!

Coach Raina Timmel, Kaia FIT Head Programmer.

Raina grew up in Sonoma County, CA. She spent her childhood camping, hiking, backpacking and enjoying the outdoors with her family. After playing numerous sports in high school she went to College to pursue her passion of wellness, and received her Kinesiology degree from Sacramento State. Since college she has worked in several Wellness related fields, including Physical Therapy, Crossfit, Corporate Wellness, Personal Training and luckily found Kaia in 2010! Kaia has been a big part of her life since then and she has been lucky to be part of the growth of the program. She has coached at several locations, helped with Certifications and now is the head programmer for Kaia Corp as well as works as a Manager for 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