https://www.kayliecranefitness.com/about daily 0.75 2025-05-21 https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1593567307746-6MPRHUXETKGDFAFCP144/IMG_5904.jpg About https://www.kayliecranefitness.com/contact daily 0.75 2025-05-21 https://www.kayliecranefitness.com/home daily 1.0 2025-05-21 https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/8f786917-f9f5-4a83-952b-62ded586ff5e/IMG_7982.jpg HOME - WOR KOUT WITH ME AT HOME OR THE GYM Don’t live locally to me? Workout with me by picking a program that works best for you to do anytime, as many times as you want and all you have to do is follow along! Build up your on demand library for endless options you’ll love doing again and again. https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/57f3d05c-b288-42b1-bff7-ce9a6fc9c137/IMG_87BC921AA02C-1.jpeg HOME - NEW MERCH! Choose from a ton of fun options to wear whenever, wherever & rep KCF! Click here to shop merch designed by me! https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1617338291863-S79RW6EATAC2VGH871VS/IMG_0092.jpg HOME - JOIN IN STUDIO I am a one woman studio and pride myself on offering a range of classes and training to cater to multiple levels of experience and goals. I focus on weight + strength training, resistance training, and circuit training. You will learn the basics as well as their variations to be able to gain confidence with weights such as barbells, dumbbells and kettlebells. My group options offer an atmosphere with positive energy and encouragement. My goal is that you leave every workout feeling strong, happy and fulfilled. https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1593796740424-SVCMLR3IE1OD34WV57RQ/Peachy.png HOME https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1593639000473-JMHOM975DR95Y9QVFULL/Meet+Kaylie.png HOME “My clients continue to come back session after session. I take pride in caring for everyone individually & providing numerous options to make sure everyone is safe and feels good.” https://www.kayliecranefitness.com/private-membership daily 0.75 2022-07-01 https://www.kayliecranefitness.com/ondemand daily 0.75 2025-05-20 https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/15a3f87c-390a-496e-b303-bdd326ee194c/JUICY+BB.jpg MEMBERS ONLY - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1610130958729-T4VEE5X5MNUHXHACF9H5/Nov+Session.jpg MEMBERS ONLY https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/acf9560d-77fd-4d54-b735-2ba98ea3cafe/10.jpg MEMBERS ONLY - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1617912426686-SCP6GA2AS5OYTS95CD02/March+Session.png MEMBERS ONLY https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1603833074149-BW0U03UJXHC55XSSODR4/August-Session.jpg MEMBERS ONLY https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1621877034184-YFFBD5N1BURZMXSBO80E/2.png MEMBERS ONLY - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/9eee4bf3-f63e-4bf2-81fd-55b840d7c358/MEMBERS+ONLY-3.jpg MEMBERS ONLY - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1603833086366-7RFCB9I2GW96PTL3LHJM/oct-Session.jpg MEMBERS ONLY https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1614363717178-G5OCX7JEAXENCSQNZS72/Jan+Session.png MEMBERS ONLY https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1621877093434-QHEED5U1YF6W4PZE9ZI9/1.png MEMBERS ONLY - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/e566bffb-b9be-4e58-8fd9-0572a07db983/MEMBERS+ONLY-2.jpg MEMBERS ONLY - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.kayliecranefitness.com/members-only-1 daily 0.75 2020-10-27 https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1602099456334-XMOR7HFNHO8G9KZBRID4/FullSizeRender.jpeg SEPT/OCT SESSION 10/7: Triceps, Biceps, Abs We’re doing some upper body supersets today to work the triceps, biceps and abs. And then we’ll end with some ball slam cardio!! Week 4 and we’re killin’ it! Check in: Tricep extension, Skull crusher and Side plank https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1601492433382-FFYEJ23M8SK6OE1KCJIP/FullSizeRender.jpeg SEPT/OCT SESSION 9/30: Shoulders, Back, Abs Warming up with some dynamic stretching before getting into our activation is going to feel so good after our previous leg day! We fire up our shoulders and back for our main lifts! We have a super spicy ab and shoulder burnout before we finish with some super set cardio with weights! You’ll need: Kettlebell & Dumbbells Your Check in: Upright row / Bent over https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1602525396059-XKP88WFD9F44BP8PPCXT/FullSizeRender.jpeg SEPT/OCT SESSION 10/12: Hip Thrusts & Hamstrings Time to work on our hip thrusts and dead lifts again! The hope is to go heavier but the goal is always perfecting our form! Both these moves require help from the rest of the body and you must maintain focus in every rep. Check in: Hip thrust, Deadlift, Dead stop swing https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1602706351469-IWX035IBTK5JCKJ6QLGT/IMG_0943.jpeg SEPT/OCT SESSION 10/14: Balance, Stability, Core We’re getting super technical in this class! Working on our balance, stability, core, hip flexors and shoulders slow and controlled to get all those smaller muscles fired up. This is definitely an “if it’s easy you’re not doing it right” workout. The goal is to engage, engage, engage! Check In: Standing knee lift and press, Bird dog weight pass, Praying mantis (single leg dead bug) https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1600281963274-KEALRRFKUQY704Y8UXOM/FullSizeRender.jpeg SEPT/OCT SESSION 9/16: Shoulders, Triceps, Abs This class has the main muscle focus of shoulders & Triceps with a spicy ab burn out - options for those pregnant, postpartum or back pain. We finish with a super fun 5 round cardio! Please check in when you’re done so I know how you’re feeling! https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1603133076174-XS1VE9YP8SPJFBCDU47H/IMG_1236.jpeg SEPT/OCT SESSION 10/19: Squats, Lunges, Abductors Continuing the progress in strength with our squat and lunge form we will change up our intervals for squats and have the option to use a deficit for a larger range of motion for our lunges. Doing some fresh work for activation and burnout with our mini band your booty will be toast before we even get to cardio. And then I show you how to use your ball or dumbbell to level up! You need: band, weights, ball, elevated surface to sit on (couch, chair, bench, step), low elevated surface to stand on (book, weight plate, etc.) Check In: Abductor activation - just one variation, squat, curtsy lunge https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1600891909965-XKFHAHGPXD761O2Q7MVR/IMG_0316.jpeg SEPT/OCT SESSION 9:23 Chest, Upper Back, Core This class is all about the postural muscles and core to help us stand tall, confident and strong. I love working dead bugs into my routine to help with pelvic floor and deep core strength. These are so beneficial for our overall training. Your check in today is a video of your dead bugs. https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1601919181130-PEH88MET5LC00ZCEFFFY/FullSizeRender.jpeg SEPT/OCT SESSION 10/5: Lunges It’s time to work on lunges. Lunges get a bad wrap for being “hard on the knees”. While this can be true because they’re a unilateral exercise, it’s also mainly due to having improper form. So let’s practice! You also need any sort of elevated surface for a bridge burnout!! Your check in is one interval of each. https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1601319826940-6J2SRR4P0EK5T3PQRKLN/IMG_0441.jpeg SEPT/OCT SESSION 9/28: Squats, Thrusts, and Sprints We’re going to work on our heavy squat form and keeping pace as a motivational tool. Look forward to an extra spicy body weight hip thrust burn out before we test & push our threshold with a 10 min cardio finisher. This class will leave your booty as high as your endorphins. Your check in video for this class is your one round of your squats! https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1600715777888-TIM2GPPN1CF3ODBMN1LF/FullSizeRender.jpeg SEPT/OCT SESSION 9/21: Gettin’ deep into the hamstrings, it is deadlift day! Remember to focus on form over everything. Deadlifts require work from your entire body with a main focus on hamstrings. It’s always a super good idea to have a mirror close by or to set up your phone and film yourself to watch your form. Please send me a video of your deadlift as your check in for this class. it’s pertinent I see your form so I can help make adjustments where necessary. https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1600104904712-EG0FO72VUW3J97UQAD65/FullSizeRender+copy.jpeg SEPT/OCT SESSION 9/14: Booty Builder - Bridges, Thrusts & Lunges This class is all about the booty building! Building tension with bridges and different types of thrusts, you will be feeling that butt quick and all day long! Check out that booty pump in the mirror when you’re done - yes, your butt DID grow 2 sizes!! Don’t forget to check in when you’re done. And always let me know if you have questions on form etc. https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1603303418300-9J78CYYP8VDH62ETY56L/IMG_1351.jpeg SEPT/OCT SESSION 10/21: All The Things Upper Body For the last class of the September session we are pretty much just doing all the things upper body!! Getting ready to feel strong, spicy and stoked. You need: Weights, Ball, Elevated surface Check In: Shoulder Fly, Push Up, Plank (or low lunge) Row https://www.kayliecranefitness.com/members-only-2 daily 0.75 2020-10-27 https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1597958382564-F1RYRR4EFG2PM4ZHFR8F/IMG_3089.JPG AUGUST SESSION 8/12: Upper Body - Shoulders, Traps & Triceps https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1597958119712-YW7VS33QGZARPCSRGCMS/IMG_3086.JPG AUGUST SESSION 8/19: SUPERSETS - Mini Band, Light Dumbbells & Ball https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1598469597751-30WXDIIAPZNDFGMLELUQ/IMG_9646.jpeg AUGUST SESSION 8/26: Strength & Slam Final upper body workout of the session and were going out slamming!!!! You need: Weights, Ball we’re working shoulders, biceps, obliques and back! Remember to work heavy and slow for our strength moves and then you can amp up the momentum with the balls if you’re comfortable with your form and elevated heart rate! https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1597958193020-13AARXWNOCJ0YGBYMWRH/IMG_3091.JPG AUGUST SESSION 8/5: Upper Body - Back, Biceps & Obliques https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1597958174088-AX5UIU2BH00IUOHPOBKX/IMG_3090.JPG AUGUST SESSION 8/3: Lower Body https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1597958150694-SZ0HPZQHVA5GK7VMT54L/IMG_3088.JPG AUGUST SESSION 8/10: Lower Body - Hip Thrusts, Curtsy and Donkey Kick https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1598297092024-QPPWGFAG7376W4DQ1MJG/IMG_9597.jpeg AUGUST SESSION - 8/24: Lower Body - All The Things 8/24: Lower Body - All The Things https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1597958133632-7DJ469BRF7WBH7ENM0O8/IMG_3087.JPG AUGUST SESSION 8/17: Lower Body - Hip Thrusts & Hamstrings https://www.kayliecranefitness.com/nov-session daily 0.75 2021-01-11 https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1610387185842-G8UKE3JK03R33YMH96CW/IMG_3320.jpg NOV/DEC SESSION 12/7: Back, Chest, Core Cardio Last upper body class of the session! We’re kind of working it all but with an emphasis on the back and chest. We also spice things up with some core cardio! Lots of check ins because the technically of these moves is super important. You need: dumbbells, ball Check in: bent over wide row, wide chest press, table top front raise, straight leg twist + over head raise, hip lift rock https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1606763231907-UJTVHST0KOS7OZTHRESZ/IMG_3201.jpg NOV/DEC SESSION 11/30: Shoulders, biceps, abs Straight workin our shoulders and biceps! Working on slow and concentrated movements to isolate the specific muscles rather than using momentum. Then we really hit the abs before finishing with cardio. You need: Dumbbells, Band, Ball Check in: Lateral raise, concentration curl, forearm plank https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1605556441578-9J3O7DJITBUR1Y2FCE5Y/IMG_2889.jpeg NOV/DEC SESSION - 11/16: When we’re done your shoulders are gonna fee as heavy as boulders and you’ll never want to do a plank again! But trust me when I tell you, you will feel strong and accomplished. You need: Weights, Ball Check In: One press set, Front raise, Lateral raise (hand position your choice), plank toner. Yes, a lot of check in moves, but it’s super important for me to see your form on all these. https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1610387367947-0MGC3C0KI37CA2RF7NVA/IMG_3360.jpg NOV/DEC SESSION 12/9: Balance & Agility Get ready to put your body and mind to the test. You are physically capable of everything we do in this class but you have to let yourself go there mentally. Balance and agility are the main types of fitness I see the most insecurity in. You have to push past that and take yourself seriously. You can do this! You need: ball or single dumbbell Check in: single leg deadlift slam, half kneeling chop slam, bound slam https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1604951285952-6MAWQ5BB9YQJXDFUKVXX/IMG_2137.jpeg NOV/DEC SESSION - 11/9: Biceps, Triceps, Abs This one will bring on a major burn in the biceps, triceps, and abs. Keeping it simple but spicy here all you need is your dumbbells and ball. Check Ins: Bicep curl, Tricep kickback, Tricep dip https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1606162881313-F14TNXIEZAGTI7EYMDSL/IMG_3090.jpeg NOV/DEC SESSION - 11/23: Upper Body Push Day: Chest, Back , Triceps This class is all about the PUSH movements, so we are working our chest, back and triceps - and of course always a touch of abs! Remember to always focus on form rather than speed during our weight sets and challenge yourself to use heavier weights for progressive overload. You’ll also get your optional cardio burst in this one, and its even added throughout the class. You need: Weights, Band Check in: Push up of choice, Skull crusher, Kneeling or bent over fly https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1606331963472-73XNALG4P6QTJZ390OXW/IMG_3128.jpeg NOV/DEC SESSION - 11/25: Lunges Lunges, lunges, and nothing but lunges!! We DO have a lovely dynamic warm up to stretch and activate our sore muscles. We’ve been working HARD! So enjoy that before we get to werrrk. * special KOBE tribute in the cardio!* You need: Weights Check In: Forward lunge, Side lunge, Curtsy lunge https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1610387539779-K8NKH5NE8WGJDGQX07VS/IMG_3411.jpg NOV/DEC SESSION 12/11: Hip thrusts, step ups, kickbacks LAST CLASS OF THE SESSION! Putting all our booty work to the test and adding in some advanced moves. *plenty of options offered*We have worked 6 weeks to get to some next level shit and here we are. You need: elevated surface, weights, band Check in: Hip thrust - or variation Step up or split lunge Side step up or side lunge Kick back https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1604686855438-Z8ON24AVUQWGNDQLTPZK/IMG_2055.jpeg NOV/DEC SESSION - 11/6: Squats Today is all about squats and nothing but squats. We’re working with 3 different foot positions to work different angles of the legs and booty. The goal for our squats is to use our heaviest weight we can while maintaining proper form so get those dumbbells and kettlebell on deck. Don’t forget, your mini band adds weight as well. It adds resistance making your body work harder to move against it but it also adds weight! You Need: Weights, Mini band Check Ins: (One interval of each) Sumo squat, Standard squat, Narrow squat https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1605121363300-X01H316VZV4WYO8SJX3S/IMG_2646.jpeg NOV/DEC SESSION - 11/11: Total Body Working it all in this class, but an extra emphasis on the abs and core! Light dumbbells are suggested for this so if you only have one set of weights maybe get some cans ready! You can also add your mini band for extra oomph! Check Ins: Mountain climber, Donkey kick, Seated around the world https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1610386719826-CH7VARW6JQ95LJ5L7EAP/IMG_3247.jpg NOV/DEC SESSION 12/2: Total Body Supersets You all are loving these circuit classes so I am listening! Here’s some superset circuits that work it all and get our heart rate up with just the use of weights - my favorite! You need: All required equipment Check in: Single leg deadlift to halo, Plank lunge row or modification, Burpee lunge clean press. https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1606252965159-MD4MIOC9UXDRFLKA6WCL/IMG_3114.jpeg NOV/DEC SESSION - 11/24: Total Body: Circuit Stations Loving these circuit training workouts! I hope you are too! Today we start with a super focused activation warm up using our mini band - pregnant & postpartum modifications demonstrated. We get to our main circuit with 4 moves using all equipment in rotation. Get in a touch of abs and finish with our cardio finisher! You need: Elevated surface & all required equipment Check in: Elevated plank toner, Bear pull thru, Hip opener crunch https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1604518973352-QGXT9HL1HSCJZG2YKTV8/IMG_2011.jpeg NOV/DEC SESSION - 11/4: Total Body Cirtcuits Our first Total Body class and we’re doing circuits!! We’re working everything head to toe using all our equipment! Plus a lovely dynamic mobility warm up that feels so good after our upper body class. Check Ins: Deadlift uprow, Plank tuck or modification, Kettlebell swings https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1610386949869-4BIXFJ1HP1E2CS6Y594S/IMG_3275.jpg NOV/DEC SESSION 12/4: Squats & Deadlifts At the end of our session here so its time to put what we’ve learned so far to use! Doing squats working on time under tension, deadlifts working on isolating the leg muscles, and then combining things together. New move in our cardio finisher and its super fun once you get it! No jumping today so nice and low impact. Grab those heavy weights people! You need: All equipment Check in: Slow Squats, 1 + 1/2 deadlift, Deadlift to squat, Swing to squat or squat swing https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1605899485717-C5K9UNXYZ809NOELOS6A/IMG_2977.jpeg NOV/DEC SESSION - 11/20: Hamstrings It’s hamstring day which means deadlifts and we are getting pretty technical here. Deadlifts work primarily the hamstrings but they also work more muscles in the body than any other exercise. So we are going to work on warming up the back, lats, and glutes as well as activate the hamstrings. Deadlifts are one of those things that just take practice, practice, practice. Thats why we do them all the time and spend a lot of time working proper form. You Need: Dumbbells, Kettlebell Check In: Good Morning Deadlift, Single Leg Good Morning, Kettlebell Swing https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1605724878543-9ZY5MU89ABDUEW74AMYL/IMG_2938.jpeg NOV/DEC SESSION - 11/18: Total Body: Circuit Supersets Time for some total body Metabolic Conditioning! Get all your equipment on the deck because we’re doing this class circuit style! If you don’t have everything you need, don’t worry too much, you can modify or substitute. This one is a calorie torcher so get ready. You Need: 1 dumbbell, Kettlebell, Ball, Band Check In: Snatch, In & Out Bear, Plank Burpee https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1604342688084-IMSTOAF17DD7RDEOHPQX/IMG_1892.jpeg NOV/DEC SESSION 11/2: Back & Obliques Here we go, workout #1 for November! Starting off with upper body, with our main focus being our back and obliques! This class is all about being controlled and focused to make sure you’re engaging every muscle as well as you can. You need: Dumbbells, Kettlebell, Ball Check In: Single Arm Row, Bent Over Row, Bird Dog Row + Kickback https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1605299607454-40DC8DI52XAISYOXFGYN/IMG_2839.jpeg NOV/DEC SESSION - 11/13: Hip Thrusts & Bridges Nothin but booty goin’ on in this class! Working on perfecting our thrust form for maximum glute contraction for maximum glute gains! Don’t care about having an aesthetically bug butt? Strengthening your glutes helps your hip flexors, back and core and it’s the largest muscle on your body so it’s the largest muscle on your body so it’s very important!!! And especially for women, this is a lift where we can really load on the weight!! Check Ins: Bodyweight Hip Thrust, Weighted Hip Thrust, Bridge https://www.kayliecranefitness.com/jan-feb-session daily 0.75 2021-02-26 https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1612202022540-80FBASUVLEIAYFGO83ZF/IMG_5072.jpg JAN / FEB SESSION - 2/1: Upper Body - All the Things You need: kettlebell, dumbbells, ball Check in: upright row (first circuit, 2nd move) Front raise, tricep raise (second circuit, 4th move) Russian slam or twist (third circuit, 2nd move) https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1613411716175-4Q4G5SI2E98CMG9K8LV7/IMG_5357.jpg JAN / FEB SESSION - 2/15: Upper Body - 10 Move Circuit You need: single dumbbell of moderate weight, 10-20lbs Check in: wood chop, side to side shoulder press, tricep kickback, bent over row to raise https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1603833074149-BW0U03UJXHC55XSSODR4/August-Session.jpg JAN / FEB SESSION https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1613586156287-BXILW0A3GA93ASE08WJT/IMG_5390.jpg JAN / FEB SESSION - 2/17: Total Body - Triple Sets You need: kettlebell, dumbbells, ball Check in: deadlift clean press, devils press aka burpee snatch, row slam https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1603833086366-7RFCB9I2GW96PTL3LHJM/oct-Session.jpg JAN / FEB SESSION https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1612382671859-MZD6M5EY7UFLMYUR8DWX/IMG_5107.jpg JAN / FEB SESSION - 2/3: Total Body - Supersets You need: kettlebell, ball, band, dumbbells Check in: goblet squat curl 3 pt. sit up or modification lateral plank walk commando or modification ski swing https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1612980781184-8Z27JOJE2XOI9OZXQVBA/IMG_5262.jpg JAN / FEB SESSION - 2/10: Total Body - Complex Compound Circuits You need: dumbbells Check in: all final moves from each circuit -sumo deadlift row curl squat -back lunge curl to single arm press + knee raise -straight leg sit up press to single leg Russian twist *pregnant or postpartum will show modification https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1613760069835-YX1V82Z93V5469BH5Y6Z/IMG_5433.jpg JAN / FEB SESSION - 2/19: Lower - Deadlifts & Back lunges You need: kettlebell, dumbbells Check in: kettlebell swing, dumbbell deadlift, back lunge to swing https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1613155980316-EYRIEZ4RKTZLQ1SPNMAG/IMG_5286.jpg JAN / FEB SESSION - 2/12: Lower Body - Hip Thrusts & Lunges You need: elevated surface, weights, mini band Check in: hip thrust or birdge, split lunge, curtsy lunge https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1610130958729-T4VEE5X5MNUHXHACF9H5/Nov+Session.jpg JAN / FEB SESSION https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1612891269844-V9LSB1CKIYQB2IMAPT9S/IMG_5194.jpg JAN / FEB SESSION - 2/8: Upper Body - Chest, Back & Abs You need: Dumbbells, light dumbbells or weights, ball Check in: wide chest press, neutral push up, chest fly https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1612547963894-LK3D7TUQNNB61XRNEV1R/IMG_5146.jpg JAN / FEB SESSION - 2/5: Lower Body - Squats & Lunges You need: weights & optional 1inch thick elevated surface Check in: pause squat, side lunge, forward lunge, bound squat jump back pedal or modification https://www.kayliecranefitness.com/members-only-3 daily 0.75 2021-04-08 https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1616454943778-4LGSYR40P98MLZOEBOUO/IMG_6353.jpg MARCH SESSION - 3/22: Upper Body - Back, Triceps, Shoulders, Abs You need: dumbbells. If you have a variety get them all out. Lighter dumbbells or weights suggested for shoulders - even cans or bottles work Check in: push up, bent over row to raise, press to tricep extension, front raise lateral raise https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1615403416673-9Z7MSCNZMFQF4HSGJ7RI/IMG_5858.jpg MARCH SESSION - 3/10: Total Body - Triple Set Combos You need: dumbbells *ball optional Check in will be all final combo moves in each circuit: Deadlift press to forward lunge Plank row to squat curl Lat pull over + bridge to sit up raise Chest press toe reach to leg lift https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1614969256622-ZAHAWZIBDAV2L4L81XK6/IMG_5773.jpg MARCH SESSION - 3/5: Lower Body - Hip Thrust & Curtsy Lunges You need: elevated surface, weights, mini band Check in: thrust or bridge variation body weight thrust, weighted thrust, single leg thrust, curtsy lunge https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1617045747432-C4H4AFJJ8IJNQKG7ZZE0/IMG_6686.jpg MARCH SESSION - 3/29: Upper Body - 10 Move Circuit You need: dumbbells (8-15lbs rec), kettlebell, ball Check in: Half kneeling windmill, single leg scissor lift, laying dumbbell to skull crusher https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1617210166887-ORV9OG4FR9ONK0ZKF4KY/IMG_6732.jpg MARCH SESSION - 3/31: Total Body - Supersets You need: all equipment - mini band, kettlebell, ball, dumbbells Check in: squat to uprow, wood chop slam or variation, lateral plank commando, ski swing https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1614631361369-U60WMIX50VTK2GU3CX6O/IMG_5683.jpg MARCH SESSION - 3/1: Upper - Back, Biceps, Burpees You need: dumbbells (can also use barbell for bent over rows) Check in: Table top single arm row, bent over row, burpee https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1614363717178-G5OCX7JEAXENCSQNZS72/Jan+Session.png MARCH SESSION https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1616791796203-LND55SFPJAEXQGKO5QQF/IMG_6505.jpg MARCH SESSION - 3/26: Lower Body - Deadlifts, Squats, Step Ups You need: dumbbells, kettlebell, elevated surface - ie: chair, bench, coffee table, couch Check in: deadlift to squat, deadlift to squat bottom shift, step up, step up to back lunge https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1616177581860-78SJQCO4L406H7ZBVIP8/IMG_6157.jpg MARCH SESSION - 3/19: Lower Body - Quads You need: weights and mini band Check in: sumo squat, standard squat, narrow, squat, kneeling squat https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1615836193271-FUQFSKD9CKXP3VIOZJJR/IMG_5990.jpg MARCH SESSION - 3/15: Upper Body - CORE You need: all your equipment Check in: standing tilt + knee raise dead bug alternating arms and legs - bodyweight praying mantis https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1610130958729-T4VEE5X5MNUHXHACF9H5/Nov+Session.jpg MARCH SESSION https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1615235556312-MRUKSW3YMCI6C2F2350X/IMG_5818.jpg MARCH SESSION - 3/8: Upper Body - Shoulders, Triceps, Abs You need: light dumbbells & ball Check in: overhand raise half around the world to rotation (2nd move, 2nd circuit) tricep kickback tricep dip https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1615573007965-JGQ35CHZC2X188P3CS15/IMG_5918.jpg MARCH SESSION - 3/12: Lower Body - Hamstrings You need: kettlebell, dumbbells, mini band Check in: good morning, deadlift, single leg deadlift, kettlebell swing https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1616611261077-JU46KZHBIHW2YMJZEHFE/IMG_6400.jpg MARCH SESSION - 3/24: Total Body - Combos You need: all equipment - moderate weight Check in: all 5 moves from our main circuit curtsy to curl squat, side lunge row, bound slam back pedal or variation, forward lunge to halo, single leg deadlift clean press https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1603833086366-7RFCB9I2GW96PTL3LHJM/oct-Session.jpg MARCH SESSION https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1617392616032-K0U6URD2ULR27TKFAKYI/IMG_6770.jpg MARCH SESSION - 4/2: Lower Body - Hip Thrusts, Lunges, Donkey Kicks You need: all equipment + high & low elevated surface Check in: hip thrust, side lunge, curtsy lunge, donkey kick https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1603833074149-BW0U03UJXHC55XSSODR4/August-Session.jpg MARCH SESSION https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1616001394212-GEKCOB3BCTNNAEG9OQ3Z/IMG_6116.jpg MARCH SESSION - 3/17: Total Body Circuit you need all your equipment: band, ball, dumbbells, kettlebell check in: deadlift squat press table top punch to kickback side lunge to back lunge with weight switch https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1614796758672-NJ00HNSBF3B0EFAJH52E/IMG_5748.jpg MARCH SESSION - 3/3: Total Body - Combination Build Up You need: dumbbells & kettlebell Check in: Side lunge front raise Plank pass knee toner - or modification Back lunge curl press Deadlift up row Squat cross crunch - or modification https://www.kayliecranefitness.com/level-2 daily 0.75 2021-05-24 https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1621619558744-G794Y3LXLXN3B40M7A4K/IMG_8192.jpg LEVEL 2 - 5/21: Lower Body Pyramid Drop Sets you need: 3 different sizes weights, mini band, kettlebell check in: send me a message with what weights you used! https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1619458239779-R3AQP72SA0CIVILKJXIZ/IMG_7568.jpg LEVEL 2 - 4/26: Upper Body - Core you need: big band, heavy dumbbell, step, sliders, ball check in: snatch to windmill, cross body switch pivot, plank toner, slam to row slam https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1619197345443-VIC6AOITT1H9PH82DCKG/IMG_7488.jpg LEVEL 2 - 4/23: Lower Body - Hamstrings You need: big bands, mini band, heavy dumbbells, kettlebell, sliders OR ball Check in: sumo deadlift, good morning, single leg deadlift, kettlebell swing https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1619110313229-M8BILIYHVB3LZ5WEMLBI/IMG_7425.jpg LEVEL 2 - 4/21: Total Body Circuits You need: dumbbells, kettlebell, step check in: cross over knee drive press to squat plank pull thru side to side shuffle+press ski swing to ski curl https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1620841664900-83FNM1BW282DBV517SPC/IMG_7992.jpg LEVEL 2 - 5/12: Total Body Circuit Stations Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1619629379009-Z4CRS4HMP0QTO2PT0UCQ/IMG_7625.jpg LEVEL 2 - 4/28: Total Body Supersets You need: ball, dumbbells, kettlebell Check in: deadlift squat press, burpee + bicep curl, kneel to knee drive https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1621444433748-CVN9VEW5MN7L37XT5SZ8/IMG_8141.jpg LEVEL 2 - 5/19: Unilateral Total Body you need: step, dumbbells, sliders, mini band check in: step up leg abduction + curl to back lunge with curl, plank row to snatch, kickstand kneel press to tilt https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1620409281470-RDRE6FN8UTWGXWX8Y5P2/IMG_7861.jpg LEVEL 2 - 5/7: Lower Body - Unilateral Legs you need: mini band, dumbbells, step, kettlebell check in: Bulgarian split squat, offset squat, forward lunge to side lunge, box jump or variation https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1618421136541-WEJ9FEJ25YN32LKJ84GO/IMG_7232.jpg LEVEL 2 - 4/14: Total Body - Superset METCON You need: dumbbells, kettlebell, ball Check in: ball slam, deadlift single arm row, ski swing https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1621271729845-OZSJ6KSHTB2J8NNNP52S/IMG_8104.jpg LEVEL 2 - 5/17: Back, Balance, Obliques you need: chair (couch, coffee table), dumbbells, step, big bands, ball check in: seated row, banded row, single arm row, alternating dead bug https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1620234973151-B7230EFKVMOPE1D20OLK/IMG_7819.jpg LEVEL 2 - 5/5: Total Body on Fuego you need: dumbbells (10-15lb recommended) step check in: deadlift to snatch, side lunge row, step jack burpee, donkey hop over https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1621014062061-FC006QE8FX81YSBDOOL1/IMG_8033.jpg LEVEL 2 - 5/14: Lower Body - 280 rep EMOM Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1620667203449-87J60QHD9H82W5PKO0MF/IMG_7924.jpg LEVEL 2 - 5/10: Triceps, Biceps, Abs Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1618250578381-HZP4UUI4XWCZWU6ZF4BH/IMG_7170.jpg LEVEL 2 - 4/12: Upper Body - Shoulders & Abs You need: mini band, kettlebell, moderately heavy dumbbells, light weight dumbbells, ball. *optional: sliders, step Check in: snatch, lateral raise + rotation, plank tuck, v-sit https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1621876085024-7P4JKAZBKJGPW9T1J3GH/IMG_8348.jpg LEVEL 2 - 5/24: Upper Body - Fire Finish You need: dumbbells, big band, ball Check in: snatch, ski swing, v-sit https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1620234837234-HN08XO2LIBULV68ZI9QB/IMG_7691.jpg LEVEL 2 - 4/30: Lower Body - Glutes you need: elevated surface for thrusts, dumbbells, big band, mini band, step check in: full range hip thrust, hold + knee abductions, curtsy + 3/4 rep, banded kickback https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1618851886831-RZY4ZQCQO7QVWQ387TGI/IMG_7377.jpg LEVEL 2 - 4/19: Upper Body - Back, Chest, Abs you need: 10-20lb dumbbells, 5-10lb dumbbells, step, big band, kettlebell, ball check in: bent over row, bent over fly, laying fly, plank row https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1618595077910-GMYLMC6CSOWZD82QUHZ7/IMG_7294.jpg LEVEL 2 - 4/16: Lower Body - Quads you need: dumbbells, kettlebell, step, slider, big band - light to medium resistance check in: hang squat to goblet squat ninja squat to step hop - or mod/sub narrow squat to offset squat - or sub squat pivot https://www.kayliecranefitness.com/level-1 daily 0.75 2021-05-11 https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1618532450467-QOED4Z0PI8IICKJEQBNW/IMG_7263.jpg LEVEL 1 - 4/15: Obliques, Booty & Pelvic Floor You need: A mat & single dumbbell Check in: bridge, side plank, dead bug https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1619112405203-A2G8VUIW57NPYGSKOR29/IMG_7448.jpg LEVEL 1 - 4/22: Biceps, Triceps, Core You need: mini band, kettlebell, light dumbbells check in: kettlebell curl, tricep kickback, tricep dip, reverse crunch (either double or alternating heel tap) https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1618939413743-EQ0EJ3V2DQCW9C9UB53O/IMG_7397.jpg LEVEL 1 - 4/20: Legs & Shoulders You need: dumbbells, mini band, ball, chair Check in: squat press, back lunge, press + abduction, ball slam or substitute https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1620327519015-555W942T9XPLM3G2LCRQ/IMG_7830.jpg LEVEL 1 - 5/6: Total Body Superset Circuit You need: single dumbbell, kettlebell, mini band, ball Check in: snatch, plank pass, back lunge, squat to side crunch https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1619717580662-CWF00S0BW9NE45TA5PLM/IMG_7656.jpg LEVEL 1 - 4/29: Upper Body you need: light weights, kettlebell, ball, mini band check in: lateral raise to single arm front raise kettlebell pass + leg kickback full dead bug kneeling slam https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1620752572762-SICRZP86LNLCJQU1EGAQ/IMG_7970.jpg LEVEL 1 - 5/11: Deadlift Day Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1619543420350-UGBLTRV3T2BH8PMW7V7E/IMG_7593.jpg LEVEL 1 - 4/27: BOOTY You need: mini band, light dumbbells, mat Check in: side lunge, hip lift, knee to heel rotation, bent leg cross over donkey kick https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1618334363803-9AM7PHY2QXDLOK5J5TLW/IMG_7186.jpg LEVEL 1 - 4/13: Total Body Lower Body Emphasis: Squats You need: dumbbells *mini band optional Check in: squat, table top row, kickback https://www.kayliecranefitness.com/summer-session daily 0.75 2021-08-01 https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1623949769611-EZA6H5TYCVA0W3NR2K0R/IMG_9292.jpg SUMMER SESSION - Day 4: Abs & Ass 6/17 You need: dumbbells - optional: mini band Check in: Plank kickback, side lunge switch, curtsy lunge https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1626368763213-GPLZCR06F148J8N24UAD/IMG_0369+2.jpg SUMMER SESSION - Day 12: Supersets 7/15 you need: dumbbells can add: kettlebell *highly recommend if you have helpful equipment: step or elevated surface for planks check in: deadlift clean press, squat to upright row, back lunge to halo https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1614363717178-G5OCX7JEAXENCSQNZS72/Jan+Session.png SUMMER SESSION https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1623172565054-B0X33J6UJ7ZB4X9TB39U/IMG_9064.jpg SUMMER SESSION - Day 1: upper body emphasis 6/8 you need: dumbbells check in: squat to back lunge, deadlift to row, plank row, leg lift or variation https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1625158870378-IDMN7HUO1ZPT9TUZPDOB/IMG_9950.jpg SUMMER SESSION - Day 7: Upper Body Focus 7/1 You need: dumbbells You can add: kettlebell, mini band, step Check in: squat + curl at bottom, burpee + push up, Everest climbers https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1610130958729-T4VEE5X5MNUHXHACF9H5/Nov+Session.jpg SUMMER SESSION https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1621877034184-YFFBD5N1BURZMXSBO80E/2.png SUMMER SESSION - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1624988735581-GY2VO2A6GX20BCV0X2O9/IMG_9793.jpg SUMMER SESSION - Day 6 : Total Body Combos + active rest you need: dumbbells you can add: kettlebell & step check in: side lunge switch, plank pass + toner, deadlift to Uprow https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1623774994412-6HLNZGYMAG6K10ODTU71/IMG_9244.jpg SUMMER SESSION - Day 3: upper body emphasis 6/15 you need: dumbbells, no bigger than 15lbs check in: deadlift to tricep lift, back lunge curl, snatch to forward lunge *please show me front and side angles for lunges https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1623344376488-BD85INC2KI7SSY8KJFCA/IMG_9151.jpg SUMMER SESSION - Day 2: lower body emphasis 6/10 You need: dumbbells *optional: mini bands Check in: forward lunge to back lunge, deadlift to good morning https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1603833086366-7RFCB9I2GW96PTL3LHJM/oct-Session.jpg SUMMER SESSION https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1603833074149-BW0U03UJXHC55XSSODR4/August-Session.jpg SUMMER SESSION https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1625763127648-9U9BYG0Z7MTJAVC7JS1U/IMG_0207.jpg SUMMER SESSION - Day 10: Leg Day 7/8 you need: dumbbells you can add: kettlebell, chair, mini band, ankle weights check in: sumo deadlift, deadlift to squat switch, single leg deadlift to back lunge, split lunge https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1617912426686-SCP6GA2AS5OYTS95CD02/March+Session.png SUMMER SESSION https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1625591977405-8FMCOAKQEGIVLB54JGPX/IMG_0116.jpg SUMMER SESSION - Day 9: Muscle Group Circuits 7/6 you need: dumbbells can add: step for cardio check in: row, deadlift to good morning, leg lift https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1624459136120-ON5K0J4KRSYL4MTO3OXN/IMG_9442.jpg SUMMER SESSION - Day 5: Complex Combos 6/22 you need: dumbbells, kettlebell check in: deadlift to squat to overhead forward lunge, sumo deadlift to side lunge, plank Tricep kickback https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1626196419799-9GOX782EHK3ANGRDN9JI/IMG_0330+2.jpg SUMMER SESSION - Day 11: Dynamic Combo Circuits 7/13 you need: dumbbells can add: mini band check in: forward lunge with alternating press, squat to standing windmill, plank row to side plank, tricep dip to knee raise https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1625340295588-WT38P4HMTQBMCXVLT65M/IMG_0034.jpg SUMMER SESSION - Day 8: Triple Drop Sets 7/3 you need: dumbbells check in: 3/4 squat, deadlift to row to snatch, Russian twist, lunge + wood chop https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1621877093434-QHEED5U1YF6W4PZE9ZI9/1.png SUMMER SESSION - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.kayliecranefitness.com/august-summer-session daily 0.75 2022-04-28 https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1628788210516-QESWR5GZYP0XNY639XY5/IMG_1071.jpg AUGUST SUMMER SESSION - 8/12: Abs & Ass you need: dumbbells can add: mini band, ball, kettlebell, ankle weights check in: sumo squat to windmill, narrow squat to tilt, single leg bridge hold + leg lift https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1603833086366-7RFCB9I2GW96PTL3LHJM/oct-Session.jpg AUGUST SUMMER SESSION https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1631034893610-00OEVV2RXBP9RMDOH5ZY/IMG_1479.jpg AUGUST SUMMER SESSION - 9/7: Arms & Abs You need: dumbbell, ball, mat Can add: kettlebell Check In: Squat to ball toss to slam Alternating burpee snatch Alt single arm row single arm lift Halo to Tricep extension https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1629392538925-K7HEYY6SGKS56NVBPL95/IMG_1197.jpg AUGUST SUMMER SESSION - 8/19: Supersets you need: kettlebell, ball, dumbbell check in: deadlift squat press, dead stop swing or swing, squat to halo, plank row burpee https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1603833074149-BW0U03UJXHC55XSSODR4/August-Session.jpg AUGUST SUMMER SESSION https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1627838968873-7LWSDFSTWTAT94DDXI6S/MEMBERS+ONLY-2.png AUGUST SUMMER SESSION - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1631205898452-OSQX4QGI8XEIZ2IO76VB/IMG_1505.jpg AUGUST SUMMER SESSION - 9/9: Final Class - Lower Body you need: dumbbells can add: mini band, kettlebell check in: bear crawl, side lunge back lunge + knee raises https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1630429839079-MZ9PYHY1SNB1XUJIBYIC/IMG_1383.jpg AUGUST SUMMER SESSION - 8/31: Total Body Triple Sets you need: ball, kettlebell, dumbbells check in: press lunge, deadlift to squat bottom range switch, skull crusher bridge to sit up https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1629826474753-RATG6R99Z564CMXZEIND/IMG_1294.jpg AUGUST SUMMER SESSION - 8/24: Arms & Abs you need: dumbbells, kettlebell, ball check in: devils press (burpee to snatch), single arm bent over row to upright row, around the world pass, Russian slam (or twist) https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1629392010236-4S255512IWNDGKIMVR84/IMG_1145.jpg AUGUST SUMMER SESSION - 8/17: Build Up Combos you need: dumbbells can add: ball, kettlebell, mini band, step check in: press to alternating knee raise, single leg deadlift, bear pass https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1621877093434-QHEED5U1YF6W4PZE9ZI9/1.png AUGUST SUMMER SESSION - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1628012926446-PS6AREHDXKZAPSGUQT2Q/IMG_0905.jpg AUGUST SUMMER SESSION - 8/3: Muscle Focus Groups - Shoulders, Hamstrings, Obliques you need: dumbbells, kettlebell, ball *substitutions demoed week 1 can add: sliders, big loop band, step check in: upright row, deadlift, plank pass, swing https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1628616706831-4V8XC9ZYA8WA18WRA59L/IMG_1021.jpg AUGUST SUMMER SESSION - 8/10: Buns & Guns You need: dumbbells, ball Check in: forward lunge, squat pop to stand, squat to alternating snatch https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1614363717178-G5OCX7JEAXENCSQNZS72/Jan+Session.png AUGUST SUMMER SESSION https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1628182777621-MVK5NOVBT5XDR5TQ72N8/IMG_0957.jpg AUGUST SUMMER SESSION - 8/5: Lower Body - Inner & Outer Thighs you need: kettlebell, dumbbells can add: mini band, ball, inch high elevated surface, chair or other balance assistance check in: squat to back lunge, curtsy lunge, narrow squat to abduction, 3/4 squat https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1617912426686-SCP6GA2AS5OYTS95CD02/March+Session.png AUGUST SUMMER SESSION https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1629997474217-NSEFYPU9O9SL7GCSW7RB/IMG_1325.jpg AUGUST SUMMER SESSION - 8/26: Lower Body - Lunge focus you need: dumbbells can add: mini band, sliders, step or elevated surface check in: curtsy lunge, split lunge, skaters https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1610130958729-T4VEE5X5MNUHXHACF9H5/Nov+Session.jpg AUGUST SUMMER SESSION https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1630601128267-E2I0GN2JI9YHVJ3CQ6FM/IMG_1408.jpg AUGUST SUMMER SESSION - 9/2: Big Booty Circuit you need: dumbbells, kettlebell, mat or folded towel can add: mini band check in: kneeling thrust, hang squat to goblet squat, Side lunge 2s hold. https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1621877034184-YFFBD5N1BURZMXSBO80E/2.png AUGUST SUMMER SESSION - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.kayliecranefitness.com/virtual-session daily 0.75 2022-09-01 https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/83c4510a-8b5d-4304-a6c5-82d95efbd2a8/IMG_7F45B5FB6945-1.jpeg VIRTUAL SESSION - Day 11: Tabata Booty 8/18 you need: moderate dumbbells, Kettlebell swings check in: deadlift, bent over row, hip opener, bridge https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/3e142caa-7151-40a1-96b7-8c197a96a374/IMG_7182.jpg VIRTUAL SESSION - Day 2: Isolated Muscle Group Circuits 7/12 you need: dumbbells optional: kettlebell check in: tricep extension, halo, plank knee taps, forearm plank https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/b0951aad-f544-4485-b869-d520fcd2bd00/IMG_6984.jpg VIRTUAL SESSION - Squat + Deadlift focus 7/7 you need: dumbbells, mat optional: kettlebell check in: deadlift to upright row, sumo deadlift to goblet squat, ankle grabbers, Russian twist or alternate option https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/8753b67e-00fe-4a17-aff0-bdf8d9a7ef03/IMG_7982.jpg VIRTUAL SESSION - Day 7: Unilateral Cross Body Connections 8/4 you need: dumbbell, kettlebell, medicine ball, mat check in: cross body deadlift to high pull, squat clean to back lunge, half kneeling wood chop, table top pass thru + kick, kettlebell swing https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/867c1c2e-c182-4381-a17f-e4deee47451d/IMG_7938.jpg VIRTUAL SESSION - Day 6: Build Up Combos 8/2 you need: dumbbells check in: bent over row, snatch, curtsy lunge, dumbbell burpee https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/413ee75c-c01b-49a2-8421-6e147baa1977/IMG_8164.jpg VIRTUAL SESSION - Day 8: Basic & Brutal 8/9 you need: dumbbells + mat optional: ball check in: tricep extension, side lunge, ski swings https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/e566bffb-b9be-4e58-8fd9-0572a07db983/MEMBERS+ONLY-2.jpg VIRTUAL SESSION - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1621877093434-QHEED5U1YF6W4PZE9ZI9/1.png VIRTUAL SESSION - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1603833086366-7RFCB9I2GW96PTL3LHJM/oct-Session.jpg VIRTUAL SESSION https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1603833074149-BW0U03UJXHC55XSSODR4/August-Session.jpg VIRTUAL SESSION https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1617912426686-SCP6GA2AS5OYTS95CD02/March+Session.png VIRTUAL SESSION https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/87d2f1a2-4e11-4661-8450-90a888fb8bba/IMG_8284.jpg VIRTUAL SESSION - Day 10: Core & More 8/16 you need: light dumbbells, moderate dumbbells check in: plank to forearm plank, fly, tricep lift, bicycles https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/9eee4bf3-f63e-4bf2-81fd-55b840d7c358/MEMBERS+ONLY-3.jpg VIRTUAL SESSION - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/48b9fdf3-1def-48c9-b2d7-8c6b671e990f/IMG_7770.jpg VIRTUAL SESSION - Day 5: Single Dumbbell Circuit 7/28 You need: single dumbbell optional: kettlebell, medicine ball Check in: walk out to push up, Leg lift chest press + toe reach Bridge + overhead extension https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/cc8974fb-311f-4518-a4e0-77ceeee5ddbf/IMG_7717.jpg VIRTUAL SESSION - Day 4: Total Body Combos 7/26 You need: dumbbells Check in: burpee to swing, plank row, snatch to windmill https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/7cab40c3-fba1-4e0d-939d-42ef66c8dd20/IMG_F8DE641E1445-1.jpeg VIRTUAL SESSION - Day 12: The Most Gauntlet Gauntlet you need: dumbbells, slam ball, mat check in: dumbbell burpee (side view preferably), deadlift, ball slam or modification https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/00dd1bf9-68f3-4516-85bf-328e9d6eda6e/IMG_7232.jpg VIRTUAL SESSION - Day 3: Yoga Sculpt 7/14 you need: light weights + mat check in: split lunge, bride, roll up https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1621877034184-YFFBD5N1BURZMXSBO80E/2.png VIRTUAL SESSION - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1614363717178-G5OCX7JEAXENCSQNZS72/Jan+Session.png VIRTUAL SESSION https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/7ea4c5c8-afee-47e0-83a4-19372b9b3a13/IMG_8228.jpg VIRTUAL SESSION - Day 9: Regroup & Recharge 8/11 you need: kettlebell(s) or dumbbells, mat check in: oblique tilt, forward lunge, dead bug, dead stop swing https://images.squarespace-cdn.com/content/v1/5efa3b095bb2115dbd460d1b/1610130958729-T4VEE5X5MNUHXHACF9H5/Nov+Session.jpg 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