“Get Down” by JJOHN, Zumba Fitness
Zumba Fitness w/ JJOHN
Music: “Get Down” by Whosoever South
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I do not own the rights of this music.
The content of this video is intended for educational and entertainment purposes only.
No information in this video should be taken as medical or health advice. Seek advice of your healthcare professional for your individual needs before trying any of these exercises.
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“El Sonidito” w/ JJOHN - Zumba Fitness
Zumba Fitness w/ JJOHN
Music: “El Sonidito” by Hechezeros Band
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I do not own the rights of this music.
The content of this video is intended for educational and entertainment purposes only.
No information in this video should be taken as medical or health advice. Seek advice of your healthcare professional for your individual needs before trying any of these exercises.
Join our LIVE classes
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26
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HOW TO KETTLEBELL DEADLIFT
The deadlift is an important functional move as it directly correlates with everyday tasks. It utilizes every muscle of your body so you will build more muscle and burn more calories, This is one of the first moves you will learn in a Kettlebell training as it teaches you the “Hinge” which is used in almost all of the Kettlebell exercises.
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I do not own the rights of this music.
The content of this video is intended for educational and entertainment purposes only.
No information in this video should be taken as medical or health advice. Seek advice of your healthcare professional for your individual needs before trying any of these exercises.
Join our LIVE classes
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32
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HOW TO DO A 1 ARM KETTLEBELL SWING
HOW TO DO A 1 ARM KETTLEBELL SWING
If you haven’t watch the tutorial for Kettlebell Swing, pls watch it first. Same set up applies before you “send” the kettlebell
•Set strong foundation -ground feet -engage and brace abs -squeeze glutes -shoulders back and down into the spine (packing the lats)
•Place the kettlebell on the ground arms length away from you (approximately a foot in front of you)
•Tip from the hip (karate chop)and bend your knees a little. Hips move back horizontally, not down like a squat
•Take the kettlebell by the horn with ONE hand and tilt towards you
•”Pack you shoulders” meaning shoulder blades together and engage the lats
•Hike or back swing and use the power of your hips to let the bell fly
•Let the kettlebell “float” back toward you, wait til your forearm is by your pelvis and hike
•Repeat
I do not own the rights of this music.
The content of this video is intended for educational and entertainment purposes only.
No information in this video should be taken as medical or health advice. Seek advice of your healthcare professional for your individual needs before trying any of these exercises.
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HOW TO DO A KETTLEBELL SWING #2
HOW TO KETTLEBELL SWING #2 This video tutorial follows the KB Swing tutorial #1. This video emphasizes the hip thrust movement vs squat & lift, explains breathing and shows common mistakes of the swing.
I do not own the rights of this music.
The content of this video is intended for educational and entertainment purposes only.
No information in this video should be taken as medical or health advice. Seek advice of your healthcare professional for your individual needs before trying any of these exercises.
Join our LIVE classes
www.KATzFitnesstry.com
25
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HOW TO KETTLEBELL SWING
HOW TO KETTLEBELL SWING
•Set strong foundation (as in video)
-ground feet
-engage and brace abs
-squeeze glutes
-shoulders back and down into the spine
•Place the kettlebell on the ground approximately a foot in front of you
•Tip from the hip (karate chop)and bend your knees a little. Hips move back horizontally, not down like a squat
•Take the kettlebell by the horn and tilt towards you
•”Pack you shoulders” meaning shoulder blades together and engage the lats
•Hike or back swing and use the power of your hips to let the bell fly
•Let it “float” until forearm is by the pelvis and hike again
•Repeat
The content of this video is intended for educational and entertainment purposes only.
No information in this video should be taken as medical or health advice. Seek advice of your healthcare professional for your individual needs before trying any of these exercises.
Join our LIVE classes
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43
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ABS - QSTRONG SHORT BITS
These are short bits/blocks from my QSTRONG training sessions. Complete 1-4 sets as you wish. Remember to warm up and cool down/stretch.
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I do not own the rights of this music.
The content of this video is intended for educational and entertainment purposes only.
No information in this video should be taken as medical or health advice. Seek advice of your healthcare professional for your individual needs before trying any of these exercises.
Join our LIVE classes
www.KATzFitnesstry.com
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UPPER BODY - QSTRONG SHORT BITS
These are short bits/blocks from my QSTRONG training sessions. Complete 1-4 sets as you wish. Remember to warm up and cool down/stretch.
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I do not own the rights of this music.
The content of this video is intended for educational and entertainment purposes only.
No information in this video should be taken as medical or health advice. Seek advice of your healthcare professional for your individual needs before trying any of these exercises.
Join our LIVE classes
www.KATzFitnesstry.com
3
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LOWER BODY - QSTRONG SHORT BITS
These are short bits/blocks from my QSTRONG training sessions. Complete 1-4 sets as you wish. Remember to warm up and cool down/stretch.
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I do not own the rights of this music.
The content of this video is intended for educational and entertainment purposes only.
No information in this video should be taken as medical or health advice. Seek advice of your healthcare professional for your individual needs before trying any of these exercises.
Join our LIVE classes
www.KATzFitnesstry.com
7
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HOW TO KETTLEBELL TURKISH GET UP
How to do Turkish Get Up (TGU)
Training TGU helps you identify weaknesses and imbalances within the body as you move in different planes unilaterally.
TGU is mostly associated with KETTLEBELL training but it is beneficial for any sports and activities of daily living - it helps to bullet proof your body by improving overall mobility, stability, core strength, balance etc.
You can learn the TGU in sections if needed - Example breakdown I teach my clients are as follows:
•ground set up to sitting tall
•from low sweep to lunge
•lunge to standing
I do not own the rights of this music.
The content of this video is intended for educational and entertainment purposes only.
No information in this video should be taken as medical or health advice. Seek advice of your healthcare professional for your individual needs before trying any of these exercises.
Join our LIVE classes or VIDEO ON DEMAND
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33
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HOW TO DO THE KETTLEBELL SQUAT PRY
The Prying Squat aka Prying Goblet Squat or as I call it Squat Pry. This is a good warm up drill or movement prep to prepare you for Kettlebell training or any of your hard lifts. It conditions you to get comfortable in the bottom of the squat. It helps to open up your hips by mobilizing the adductors. By shifting your weight side to side you also mobilize the ankles, getting them ready for the work. Of course, listen to your body, respect your limitations, you don’t have to go low the first time, do not force the movement, just keep practicing as you get use to the move and gain mobility you will automatically sink deeper into the squat.
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I do not own the rights of this music.
The content of this video is intended for educational and entertainment purposes only.
No information in this video should be taken as medical or health advice. Seek advice of your healthcare professional for your individual needs before trying any of these exercises.
Join our LIVE classes or VIDEO ON DEMAND
www.KATzFitnesstry.com
33
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HOW TO DO A KETTLEBELL CLEAN
How to do a Kettlebell Clean
Learn the kettlebell clean as it is one of the foundational kettlebell movements. The clean hits multiple muscle groups particularly the posterior chain muscles. It trains power and explosiveness. It is important to learn how to do the KB clean properly in order to build a strong foundation to get you ready for a variety of clean movements you can do as you go further in your KB practice.
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I do not own the rights of this music.
The content of this video is intended for educational and entertainment purposes only.
No information in this video should be taken as medical or health advice. Seek advice of your healthcare professional for your individual needs before trying any of these exercises.
Join our LIVE classes or VIDEO ON DEMAND
www.KATzFitnesstry.com
47
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OFFICE TAKE 5: QUICK LOWER BODY STRETCH
OFFICE TAKE 5: QUICK LOWER BODY STRETCH Quick stretch for lower body.
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1
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Rachelle Testimony - Found Herself Again!
A wife and mom of 5, 2 of them with special needs finds fitness again with online coaching and online fitness classes. Her husband started working out too and it had brought them closer.
To learn more about KATz programs, pls visit www. KATzFitnesstry.com
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Dance fun husband & wife!
One of my best joys when doing online fitness classes is watching this husband and wife bond through music, laughter and dance!
2nd is when children join their parents in any of the songs.
Collectively they can be how they want to be and move to the beat in a way that makes them happy.
This is one of the songs we do, this one is “Down in the Woods” by Whosoever South, a Christian group artist. Watch the happiness between them. I’m so glad they let me share this clip.
Love these two 🥰
Would love to see more husband and wives join us. Good for the soul, the body and the marriage!
WAIVER
I do not own the rights of this music.
The content of this video is intended for educational and entertainment purposes only.
No information in this video should be taken as medical or health advice. Seek advice of your healthcare professional for your individual needs before trying any of these exercises.
Join our LIVE classes or VIDEO ON DEMAND
www.KATzFitnesstry.com
20
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Acts 3:1-2 Reflection Time!
Reflection time! 🙏🏽
Can we say that our gates are BEAUTIFUL?
Acts 3:1-2
3 One day Peter and John were going up to the temple at the time of prayer—at three in the afternoon.
2 Now a man who was lame from birth was being carried to the temple gate called Beautiful, where he was put every day to beg from those going into the temple courts.
God bless!!!
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Ain’t Nobody Dance Fit Choreo
Ain’t Nobody Dance Fit Choreo By KAT
WAIVER
I do not own the rights of this music.
The content of this video is intended for educational and entertainment purposes only.
No information in this video should be taken as medical or health advice. Seek advice of your healthcare professional for your individual needs before trying any of these exercises.
Join our LIVE classes or VIDEO ON DEMAND
www.KATzFitnesstry.com
14
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Revival (R3HAB Remix) Dance Fit Choreo
Revival (R3HAB Remix) Dance Fit Choreo By KAT
Music Credit:
Gregory Porter and R3HAB
WAIVER
I do not own the rights of this music.
The content of this video is intended for educational and entertainment purposes only.
No information in this video should be taken as medical or health advice. Seek advice of your healthcare professional for your individual needs before trying any of these exercises.
Join our LIVE classes or VIDEO ON DEMAND
www.KATzFitnesstry.com
18
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TGU BREAK DOWN FOR QSTRONG
This is a Turkish Get Up breakdown for you to practice with.
WHY DO TGU?
Our bodies are designed to move in more than one plane of motion. Our daily movement and activities require recruitments from different muscles and muscle groups in order to move as a unit in various directions.
The Turkish Get Up is a great exercise in conditioning the body for moving in all planes of motion. This exercise brings intention and awareness in how we move and how the muscles, tendons and ligaments work with each other with each move within the exercise. The TGU is good for overall unilateral development that helps with stability and mobility, core strength and coordination - you’ve got shoulder stability (rotator cuff), core recruitment, glute activation, hinge and lunge all in one exercise!
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I do not own the rights of this music.
The content of this video is intended for educational and entertainment purposes only.
No information in this video should be taken as medical or health advice. Seek advice of your healthcare professional for your individual needs before trying any of these exercises.
Join our LIVE classes or VIDEO ON DEND
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27
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WORLD’s GREATEST STRETCH
This is a quick version of the World’s Greatest Stretch
Good as a morning stretch, warm before your workout or cooldown
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#GO Dance Choreo by KAT
#GO Dance Choreo by KAT
Music: #Go (feat JTM) by Emasound
Album: CDM Christian Dance Music, Vol 1,
I do not own the rights of this music.
The content of this video is intended for educational and entertainment purposes only.
No information in this video should be taken as medical or health advice. Seek advice of your healthcare professional for your individual needs before trying any of these exercises.
Join our LIVE classes or VIDEO ON DEMAND
www.KATzFitnesstry.com
11
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CatchAFire (Whoopsy Daisy) Dance Choreo
CatchAFire (Whoopsy Daisy) Dance Choreo by KAT
Music by Toby Mac
Album: Welcome to Diverse City, 2004
I do not own the rights of this music.
The content of this video is intended for educational and entertainment purposes only.
No information in this video should be taken as medical or health advice. Seek advice of your healthcare professional for your individual needs before trying any of these exercises.
Join us LIVE classes or VIDEO ON DEMAND
www.KATzFitnesstry.com
20
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"The Sound" Dance Fitness Choreo
This video is from a live Jam for Zambia fundraiser class for our church’s ministry in Zambia, Africa!
Music: The Sound by Mary Mary
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I do not own the rights of this music.
The content of this video is intended for educational and entertainment purposes only.
No information in this video should be taken as medical or health advice. Seek advice of your healthcare professional for your individual needs before trying any of these exercises.
Join us LIVE or VIDEO ON DEMAND on MOXIE
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www.KATzFitnesstry.com
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"Damelo Todito" Zumba Fitness Choreo
This video is from a live Jam for Zambia fundraiser class for our church’s ministry in Zambia, Africa! Instructor: Jerry Johnson
Music: Damelo Todito by Pakko
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I do not own the rights of this music.
The content of this video is intended for educational and entertainment purposes only.
No information in this video should be taken as medical or health advice. Seek advice of your healthcare professional for your individual needs before trying any of these exercises.
Join us LIVE or VIDEO ON DEMAND on MOXIE
Create your free Moxie account:
https://get.moxie.xyz/katz
www.KATzFitnesstry.com
49
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