AMuscle Maintenance

Using the five body weight moves that we have learned and practiced this week, Coach Kim guides you through combination sets that work the entire body and boost your energy! Be safe and strong and we will see you next week!

For today's version of this week's Functional Five, Coach Kim shifts the moves into slightly more challenging versions and adds a second set of practice as we get ready for the Friday Mash Up!

This mid-week body weight routine is a perfect antidote to the inertia that we are all feeling, weeks into sheltering in place in our homes. Stop thinking about how to do gym "workouts" in your home and just focus on how your body parts need to function! These moves are designed with that purpose in mind!

Using the same five body weight exercises introduced to you yesterday, Coach Kim guides you through this quick routine designed to work the whole body, boost your metabolism and leave you feeling ready for your quarantine day.

Coach Kim has a new Functional Five for you this week. Five new exercises to learn today, and practice in their most basic form. All this week we will focus on variations of these moves as continue to try to stay healthy and sane within the walls of our homes. Be safe and smart out there!

Join Coach Kim for the final workout of the week with the five equipment-free moves that we selected for the week! We start with a quick run through of each move individually and then focus our time on a mash up of all of the moves together.

Join Coach Kim for another equipment-free full body workout with this week's "functional five" exercises. This routine is slightly more challenging with additional variations and double sets, but is sure to boost your energy and sanity during another day of our home bound reality.

This midweek functional five includes the same five exercises that we learned earlier this week but with some added variety and increased difficulty! Please be kind to your body as you proceed - take deep breathes and move slowly as you begin each move.

Using the same five bodyweight exercises introduced yesterday but in a different order, Coach Kim takes you through this stimulating routine that is designed to get your heart rate up and boost your energy!

Coach Kim has five new exercises for you to learn this morning so that we can spend the week together, using these five moves with variations and combintations that will work your entire body and boost your metabolism.

Put your functional five to work with this mash up of moves from this week's functional five. Coach Kim guides you through a postural systems check and a slightly longer rendition of the workout that we have been doing all week. Be safe and smart out there this weekend!

Coach Kim guides you through the same five exercises that we've been doing all week, in a different order, with a couple of variations. Take advantage of your time at home and focus on your long term health!

With the same five exercises but in a different order, Coach Kim can help you wake up and face the new reality with this short equipment-free routine.

Daily life for so many of us has changed rapidly over the last week or so. This short lesson is about five exercises that you can adopt as your "Functional Five" - five moves, one minute each for a total a five minutes. Simple and effective, Coach Kim will expand on these moves on the next inSHAPE Fitness Show podcast tomorrow morning! Stay tuned.

This short session, which consists of just a few variations on plyometrics but not before a robust dynamic warm up, boosts your heartrate and energy for a great day ahead. You don't need the gym to get healthy. Give Coach Kim 20 minutes each morning for an equipment free routine that you can do anywhere!

A simple routine of getting out of bed, making your way to a spot on the floor, and a handful of movements is the perfect, sustainable way to stay healthy. Coach Kim shows you how to maximize the metabolic and energy effects without equipment and the hassle of the gym.

Join Coach Kim for this quick equipment free session that uses just three exercises to build stability and boost your heartrate! All in the comfort of your home or office! Enjoy and let us know if you have any questions!

Join Coach Kim for seven basic balance exercises that focus on developing the awareness and stability of both the right and left lower limbs.

Join Coach Kim for this short, equipment free warm up for running that activates your entire body from the inside out, rotating you from face down, to the side, face up, to the other side, and repeating this roasting effect for three cycles of well known exercises. It's a great warm up for running but can also be used for cycling, swimming, or just getting out for the day.

Plop down onto the floor, onto your hands and knees to start a really simple session with Coach Kim where you execute 3 moves face down, then 3 moves on your side, then 3 moves face up, etc. The entire routine takes about 20 minutes and includes no equipment! Enjoy.

With a postural systems check and just seven exercises, Coach Kim takes you through a high energy, low maintenance session that you can use to kick off your New Year exercise plan. Hello 2020 - we are ready for you!

Coach Kim has eight easy exercises that you can use throughout the holiday season to boost your energy and feel great, despite the need to be on your feet more than usual. Enjoy the rest of the holidays, and let us know if you need anything via www.bodybyinshape.com or [email protected].

On the first day of Fitness, my trainer gave to me... Yes, it's that time of the year! Coach Kim's annual workout to commemorate the song! This podcast teaches you each of the moves, then takes you through one cylce backwards from 12 skaters gliding...9 bears crawling...2 jumping jacks, and a walk out pushup then back to your feet. Sing it, do it! Have fun!

Coach Kim covers three related topics this week, starting off with the strangely accepted notion that you have to beat up your body to get the results that you want. She also talks about the founder of Obermeyer ski company and how at 100 years old, he is still skiing daily, and finally she talks about those holiday workouts. Enjoy! Oh - and next week on AMuscle Maintenance podcast is the annual 12 Days of Fitness podcast!

Push ups haven't always had the best reputation! They are challenging to do properly. Actually, they are challenging to do even when they aren't done properly. But they are important, and Coach Kim takes you through the gist of the Harvard study as well as guides you through a short warm up and four sets of push ups in this short podcast! Have a great day!

Tis the start of the season for lots of food and lots of sitting around! Coach Kim tackles this issue with a few jokes and three tips you can use to help get through the holiday with fewer aches and pains.

Nothing like this time of the year to remind us that the body needs to move, even if it's a low intensity workout like this one. Join Coach Kim for this equipment free workout focused on strong hips and skip the gym without any guilt!

Lunges are a supermove! They force you to interact with gravity, they work your legs independently of one another, and they activate the muscles and soft tissues that help your body stay balanced. This short workout warms you up then teaches you basic varieties of lunges with a couple of combo sets at the end. Enjoy

This super short podcast workout with Coach Kim makes use of the one piece of equipment that you always have: you! The burpee is a total body move that forces you to interact with gravity, thereby boosting your heartrate and elevating your metabolism. Coupled with some leg and arm movements in the middle positon (the innards of the sandwich) this session works the entire body and will leave you feeling great!

Just like the old saying, "an apple a day keeps the doctor away," a daily plank may hold the key to sustainable fitness. This three-move regimen is a perfect way to start the day. It can also be used as an equipment-free warm up for many activities.

Need a short, fun way to get the whole family moving around the living room on a cold or rainy day? Try some fun moves that animals do everyday: the monkey jump, the donkey kick, and the duck walk to name a few. They are fun and they require no equipment!

This podcast is a short equipment-free session with Coach Kim that is designed to increase stability and functional capability through simple moves that you can do standing at your desk chair (not on wheels). Moving everyday is key when it comes to long term function and the quality of your life!

Gravity may drag us down in terms of wrinkles and saggy skin, but gravity is the force of nature that works in concert with our body parts to naturally boost metabolism. This short regimen includes just 7 exercises and requires no equipment. Give it a try!

Lateral and rotational movements are not prevalent in modern everyday life. Many people don't experience them at all, which is why balance and stability concerns have risen. This short routine includes just seven exercises that activate the tissues that reside on the side of the body!

Americans spend way too much time on their butts. Sadly, Coach Kim can't do much about that, but what you do when you are on your butt matters. Or rather, how you sit and how you endeavor to generate energy when you are at your desk is the topic of this session. After a seated PSC (postural systems check), Coach Kim instructs you through five equipment free moves that you can do sitting down, and ends with two moves on your feet. Enjoy.

Just six exercises are the focus of this equipment free session with Coach Kim with one goal in mind: power through those dips in your energy level so that you can get more done, without added sugar or caffeine! Our blog post this week will include a list of the moves, and please get in touch if you have any questions.

This all floor exercise regimen is designed to stimulate your body right when you wake up in the morning. It requires no equipment and includes only 8 exercises! It's a great way to start the day!

Twenty minutes of equipment free, no nonsense exercises are a great way to start the day! Join Coach Kim for this short session and skip the gym! Life is so much more enjoyable without it!

This 20-minute equipment free session includes fewer than 10 exercises and is designed to activate the entire body in order to boost your energy and leave you feeling great! Join Coach Kim for this quick session!

Coach Kim guides you through a short series of just seven moves that are sure to activate all of the muscles in your hips, butt, thighs, hamstrings, lower legs and feet. Along the way, she'll also help you perfect these moves regardless of your ability to tackle challenging variations of the exercises.

Simple, no nonsense exercises that activate the body and work against gravity are essential to any person's health regimen. And you don't need a fancy gym or even shoes on your feet to benefit from them. Join Coach Kim for this short workout and skip the gym without the guilt!

Join Coach Kim for a short maintenance routine that you can do privately, in any "chamber" in your home, or office. No equipment is needed, and she has selected just nine exercises that you probably already know, to work the entire body, building in core, flexibility, and aerobic conditioning.

Join Coach Kim for this gym free, equipment free session that is composed of just two sets of four exercises each! You will get a metabolic boost and work the entire body along the way, plus learn more about how important it is to focus on function, not just muscle groups.

Even if you hate running, don't you just love the IDEA of running? Your body will appreciate your taking the time to stimulate the muscles, nerves and moving parts before you head out the door, so join Coach Kim for this short equipment free prep routine!

Functional core strength is a vital element to any recreational activity or endurance sport. But developing this strength and stability shouldn't require that you buy fancy equipment or hit the high-priced workout studios. You can do this session - composed of just FOUR key moves (and their variations) - in your home, office, or vacation spot.

American adults spend more time sitting on their butts than they do anything else, which is WHY it is so important to activate the body parts that will be working hard when you head out for a jog, a hike or some other activity. Join Coach Kim for this short equipment-free routine and help your body be ready for your active lifestyle!

You don't need to workout everyday! But you DO need to move everyday! So spend 12 or so mimutes preparing the body to move with five basic, equipment free exercises that you probably already know. The hips and the hamstrings bridge the lower core (butt) and therefore need your attention, so join Coach Kim for this short session and skip that next gym visit!

This podcast workout, an introduction to the Five Tibetan Rites, is an easy, equipment free way to inject a practical amount of healthy movement into your morning. You don't need a butt-kicking boot camp or that spin class at the crack of dawn to feel good about taking care of your body. The Five Tibetans in your home can free you from the anxiety of the workout schedule! Give it a try!

Join Coach Kim for a hassle free (and equipment free) core workout that consists of four basic exercises. Remember that your trunk is the center of your vital organ operation in addition to being the base of your movement. If you have extra stuff in there, everyday workouts need to be on your calendar!

In this podcast workout, Coach Kim reviews a simple way to start the day with seven equipment free moves. With isometrics, plyometrics and a single aerobic exercise, this short session will give you a great way to start the day.