Kim’s Full Body Workout

Full Body Workout
Kim Feiring, Certified Personal Trainer

Complete 2-3 sets of 10-12 reps using a weight that will challenge in the last few reps.

Bicep Extensions

  • Arms at 90 degrees, palms facing up
  • Extend arms out in front of you (don’t lock out elbows)
  • Bring arms back to 90 degrees, starting position

Single Arm Bent Over Rows

  • Bent Over Position or One hand/one knee on bench
  • Pull weight up to chest, driving elbow up

Back Extensions

  • Use either stability ball or extension bench
  • Lean over onto either the ball or bench, with feet planted. Should hit about hip level
  • Use lower back and engage core to pull yourself up
  • Slowly lower yourself and return to starting

Leg Extension Machine

  • Set machine, kick legs out in front of you

Walking Lunges

  • Hold light dumbbells
  • Step one foot forward and drop into lunge, step back foot up to meet the front foot
  • Step forward with the other foot and repeat

Hip Bridges

  • Lay on back with knees bent, feet flat on floor
  • Push through heels and lift and squeeze butt

Single Arm Cable Press

  • Start with handle on cables at about chest height
  • Face away from the machine, keep hand/arm close to body
  • Press straight out, not locking out elbow

Triceps Extensions

  • Hold dumbbell or kettlebell with both hands overhead
  • Lower the weight behind you, keeping core tight
  • Push/press weight using triceps straight back overhead

Band Upright Rows

  • Stand on band with both feet and cross band in front to make “x”
  • Alternate sides, pulling handle up to chest, leading with elbow

Crossover Crunches on BOSU

  • Lay on bosu with lower back toward front of bosu, hands behind head
  • Bring opposite elbow toward opposite knee
  • Alternate sides

Plank with feet on BOSU

  • Choose either high plank (hands) or plank (elbows)
  • Put balls of feet on top/center of bosu
  • Hold plank keeping butt in line with ankles and shoulders

Toe Touches

  • Lay on back with legs straight in air
  • Reach both hands as high toward your feet as you can
  • Return to start


One More Rep: Lunges!

Ahhh lunges… you either love ’em or hate ’em. But let’s face it, they are one helluva a good way to target your legs.

Three reasons you should be doing lunges in your strength routine:

  1. Lunges mimic several of our daily movement patterns from kneeling down to help a child or tie your shoe to simply walking. Building strength through lunges will help you move better (and safer) throughout your day.
  2. Lunges also train muscular imbalances. In a squat your stronger leg can dominate, but in a lunge you work one leg at a time forcing you to build strength independently in each leg.
  3. Lunges challenge your balance and stabilizing muscles (including your core) important for total strength and injury prevention.

Now this isn’t to say squats and other leg exercises aren’t important too – just make sure lunges are working their way into your training routine.

Below are some trainer tips to get one more rep for a better lunge!

  1. Step forward with toes pointing straight ahead
  2. Lengthen up tall through your spine
  3. Tighten core & lift your chest
  4. Knee over toes – keep the knee stable & minimize side-to-side movement
  5. Drive through your front heel, keeping your weight out of your front toes
  6. Start with body weight lunges to focus on technique



Trainer Tip: Maximize Your Seated Rows!

The seated row is an excellent way to target your back muscles. Strengthening and developing a strong back side is important for muscle balance & posture. So much of what we do daily – computer work, house work, driving, planking 😉  – involve the muscles in our chest & shoulders. Targeting the muscles in the back counterbalance many of those movements. While it’s important to keep planking for core strength, make sure you are strengthening your back side too! 

Here are a few trainer tips to maximize your next set:

  • Keep upper body movement to a minimum
  • Stay tall through the torso
  • Keep shoulder blades back and squeezed
  • Think about using all your back muscles and triceps
  • If your forearm and biceps muscles burn out before the back muscles then you need to refocus the work to your back muscles

Here are two videos to illustrate the correct and incorrect posture in the a seated row. 

Group Workouts Shown to Improve Mental & Physical Wellbeing

A new study into the stress-relieving power of group fitness makes world headlines by proving what many have known all along – there is strength in numbers.

As the old proverb says, “necessity is the mother of invention”. When Dr. Dayna Yorks first arrived at medical school in Maine in 2013, she had a big problem. Group fitness classes were nonexistent on the University of New England College of Osteopathic Medicine campus, and she knew group exercise was necessary for her to maintain physical and mental health. What did this Les Mills instructor do about it? She not only brought CXWORX™ to campus, she simultaneously studied the effects of the class on medical students.

Now her research, published in the the Journal of the American Osteopathic Association is gaining worldwide attention, including coverage in more than 30 media outlets, for its overall finding that group fitness improves mental and physical well-being.

Yorks has always excelled in sports. She played college softball (pitcher and first baseman) at university, and was chosen as captain in her senior year. When she graduated team sports ended, and Yorks felt something was missing from her life.

“I somewhat begrudgingly tried a BODYPUMP class on the suggestion of my dad. I would have much rather been lifting big weights on the floor! Turns out that I loved it!” she says. “Group fitness filled the void that was missing as I was no longer a part of a team. I started as an enthusiastic participant, then took the leap to become an instructor about 10 years ago.”

Group exercise kept Yorks fit, provided her with social connections, and offered stress relief. “Exercise has always been my outlet, and by the time I started medical school, group fitness in particular was something I needed to feel grounded, whole, and alive,” she explains.

Without a formal group exercise program at medical school, Yorks once again felt that void. “I infrequently taught free-style classes to small groups of friends in an effort to feel like myself. I’ll never forget being in the [medical school gym’s] locker room, and one of my friends said to me, ‘Dayna, you need to figure out how to create an enduring group fitness program that will live on after you leave campus.’ It was her suggestion that inspired me to do just that.”

She did just that and much more. Yorks wanted to provide her fellow students with something lasting that would not only improve their physical fitness but also provide desperately needed stress relief. “Research has shown that incidences of major depressive disorder and generalized anxiety disorder are five-fold higher in medical trainees than their age-matched, non-medical counterparts,” she says. “Additionally, many students and physicians suffer from burnout, fatigue, alcoholism, and even suicide.”

The answer for Yorks was obvious. She set her sights on Les Mills. “I realized that if I could get the school to fund the license for a Les Mills format, then I could effectively lay the foundation for an enduring group fitness program. LES MILLS programs have a strong infrastructure – there are multiple Initial Training Modules across the country for new students to become certified, and instructors are provided with music and choreography, which ensures fresh sounds and safe, effective programming based on science. I chose CXWORX because it’s only a half-hour long, requires minimal equipment, and I knew its focus on core and functional training would be relevant for future physicians.”

Yorks also chose CXWORX because of its potential to affect the way these future doctors practice medicine. “The third leading cause for patients to seek care from a primary care physician is low-back pain, and many times, it can be treated with core exercises,” says Yorks. “By affording medical students a class where they could experience core training first hand, it would hopefully carry over into their future practice as physicians. Research also shows that medical students who engage in physical exercise are more likely to encourage their patients to do so as well.”

It was during a workout at the gym that her anatomy professor suggested she also consider a research project. “We both agreed that concrete data on the effects of group fitness on medical student wellness would be helpful in procuring continued funding for the future. I worked in research prior to starting medical school so I was familiar with the process.”

CXWORX was a huge hit and was regularly attended by 70 students and staff. “I’ve never taught to so many people in a CXWORX class in my life,” beams Yorks.

The focus of the research was two-fold: “We wanted to see if participation in group exercise, individual exercise, or no exercise would have an effect on the wellbeing of medical students.” To that end, Yorks and her team hypothesized that:
1 – Participation in regular exercise would yield decreased perceived stress and increased physical, mental, and emotional quality of life.
2 – Participation in group fitness classes would yield greater stress reduction and quality of life improvement than exercising individually.

Bottom line? They were right!

“Essentially, we found that those who participated in at least one CXWORX class a week had a statistically significant decrease in stress, and an improvement in mental, physical, and emotional quality of life. Those who exercised individually showed improvement in mental quality of life, but no other significant changes were noted. This suggests that participation in group fitness classes could be a solution to improving the wellbeing of medical students.”

Specifically, the data showed the CXWORX group experienced:
12.6 percent increase in mental Quality of Life (QOL)
24.8 percent increase in physical QOL
26 percent increase in emotional QOL
26.2 percent decrease in perceived stress

“The individual exercise group had an 11 percent increase in mental QOL, but otherwise, no other statistically significant changes were observed,” Yorks explains.

Without discounting the well-demonstrated benefits of working out individually, the study suggests the “group effect” does have a particular significance: “The possibility that the social aspects of group exercise improved QOL and decreased stress also cannot be discounted. The social component of group exercise is therapeutic. Furthermore, group exercise classes often use up-tempo music and choreography to make the class more fun and engaging. Bringing together medical students who are all going through similar stresses to work out and have fun may transcend the experience of working out on their own.”

She has been both overwhelmed and thrilled by the media attention her project has attracted. “It certainly was not our intention to take the media by storm, nor were we expecting it,” she says. “Having the study disseminated on such a large scale is also a gift. Our study advocates for a shift in medical education and training to address student and physician wellness, in particular through group fitness. The more people who can become aware of the need for this change and the power of group exercise, the better!”

Today, Yorks is completing residency training to specialize in physical medicine and rehabilitation. “I hope to do additional research in the future, potentially a similar project but for medical residents, which is arguably an even more stressful time in a physician’s career.”

While Yorks’ schedule may seem daunting, she says it’s well worth it. “It was towards the end of my medical education that I became a part of the Les Mills US Trainer team. So yes, juggling all of these roles is challenging! But I can’t imagine my life without all of them. I do the best I can, lead with my heart, and realize it’s okay to be ‘hashtag perfectnever’.”


  1. Medical students suffer above average stress-related depression and anxiety – making them an ideal study group
  2. The study used Les Mills’ CXWORX classes attended by 70 students and staff
  3. Those who attended at least one class per week showed lower stress levels
  4. Compared to individual exercisers, those in the group class scored higher for stress-reduction and physical, mental and emotional quality of life
  5. It was hypothesized that the social component of group exercise in itself is therapeutic.

Dayna Yorks is a medical doctor and researcher who, as a member of the Les Mills US trainer team, helps inspire and upskill a growing tribe of group fitness instructors.

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Originally published on

Trainer Tip! Get 2-3 more reps out of your set.

Bicep curls… easy peasy right? Sure the movement may seem simple, but there are several small adjustments you can make to get 2 or 3 more reps out of your next set for better results! Here are 5 trainer tips to get you there:

  • Elbows in at sides. Do not let those elbow flair out. If that’s the only way you can curl the weight – the weight is too heavy!
  • Shoulders back – stand tall & be proud of those beautiful biceps.
  • Elbows and shoulders should not move – think elbows under shoulder – the only movement is the biceps muscle lengthening
  • Hips in neutral position (tuck pelvis and brace core) do not pop the hips forward at the top – we are working those muscles.
  • There should be no pain  in front of shoulder. Re-evaluate your alignment!



3 Tips to Setting Your Fitness Resolutions

Whether it’s running your first 5k or setting a squat PR, here are three tips to setting a fitness or exercise goal:

1) Make it specific and measurable. Your goal should be clear and easy to understand. If you want to run a 5k, how far is that and what training plan will you follow to safely add miles? If you are after a weight room PR, what’s your starting point? How will you track your progress and how will you know when you’ve reached your goal?

2.) Now that you’ve identified exactly where you’re going, it’s time to make a plan on how you’re going to get there! Again, get as specific as possible. How many days a week will you train? What time of day? What will you do each day? What about cross-training/rest days? Are there areas you need support or guidance? What obstacles might get in the way of you reaching your goal? Being realistic and thorough about what works with your life, schedule, and other priorities from the beginning makes you more likely to stick to your plan in the long run.

3.) Enlist the help of others! Find a running partner or training buddy. Try group fitness classes and meet new people. When we add a social element to exercise, it can help keep it fun and keep us accountable. Consider a few personal training sessions – the help of a certified personal trainer can get you started on the right track.

One More Rep: Assisted Pull-ups

Here’s to get one more rep out of your pull-up set!

  • Setup with hands in over grip position & hips over knees 
  • Squeeze your shoulder blades and push them down into your back pockets so you feel all the muscles in your back working
  • Think of driving elbows down as you pull
  • Engage your core in both up and down motion
  • Keep in mind your arms are the secondary muscles used in this exercise, not primary
  • Slow controled on the down motion
  • Do not fully extend arm in the down phase
  • Do not pull knees up in up phase

5 Reasons You Should Hire a Personal Trainer

There’s no need to go it alone in the gym! Here are the top 5 reasons you should hire a personal trainer:

  1. You are feeling overwhelmed. Let’s be honest, exercise can be a little intimidating – there’s all the machines, everyone around you seems to know what to do, cardio first or weights first, lift heavy & low reps or light & high reps…?? A qualified personal trainer will be able to determine what’s best for YOU and YOUR goals, where you need to start, and when to give you that little extra push. 
  2. EveryBODY can benefit from personal training. Just as exercise is more than just weight loss, personal training is more than just getting your butt kicked. Working with a personal trainer will help you maximize your time in the gym. Your trainer will use a variety of methods – like heart rate monitors & progress measures – to track intensity and adjust both your workouts and your recovery.
  3. Accountability & professionalism. Scheduling an appointment to workout with a trainer means you are less likely to skip. And you schedule appointments for all sorts of professional services – dentist, hair stylists, massage – why not have a fitness professional on your calendar too!?!
  4. Preventing injury & maximizing performance. A good personal trainer will make sure your workouts are well-balanced and your overall training load is appropriate for you and your goals – this will prevent injury AND maximize your results.
  5. Having a reliable resource at the gym. Whether you sign-up for just a few sessions or become a long-time regular client, once you’ve established a relationship with a personal trainer, we are always here to help with any questions or concerns!

We take exercise seriously. That doesn’t mean we don’t have fun, it means we are committed. Along with experience & specialty certifications, all our personal trainers have a minimum of a Bachelors Degree in Exercise Science (or related degree) and work together as team to meet the needs of all our clients.

Oh… and personal training may be more affordable than you think! We offer several options from individual training to team training to help make personal training more accessible to more people. Check it out:

Have questions or want more info on personal training? Schedule a complimentary personal training consult