K's Perfect Fitness - TheFitnessAccess.com™ “Empowering Your Access To Fitness”TheFitnessAccess.com™

Title: Reverse Your Workout Total Body Circuit
Runtime: 3:56
Date posted: Jan 10, 2014
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Mix up your workout and train in reverse for an intense total body blast!

Reverse lunges 10
reverse flies 10
Reverse squats 10
Reverse plank hold 20 sec+
Repeat 2 more times

Title: What I Ate on Day of Filming
Runtime: 1:13
Date posted: Jan 8, 2014
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Title: 4 Moves to Trim Your Waistline
Runtime: 5:04
Date posted: Jan 6, 2014
Description: Here are the 4 easy moves to Trim Your Waistline! ▼▼▼

The Exercises:
Windmills 10 r l
Prone oblique climbers 20
Side plank with hip tap 10
Sit-ups knees to side 10/10 r l
Repeat 2 more times

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Try Guided Meditation for Perfect Health, Fitness, Weight loss and Well-Being

Title: Try Guided Meditation for Perfect Health, Fitness, Weight loss and Well-Being
Runtime: 2:57
Date posted: Jan 3, 2014
Description: Get K's Perfect Fitness TV's guided meditation via K's website now!
http://www.ksperfectfitnesstv.com/product/ks-perfect-fitness-tv-guide-to-meditation/

Title: Happy New Year! ...and we got Big News!
Runtime: 1:25
Date posted: Jan 1, 2014
Description: Find out Kristen's big news! AND OUR WEBSITE LAUNCHES TODAY!!!
http://ksperfectfitnesstv.com
http://facebook.com/perfectfitnesstv

Metabolic Circuit - Spike your metabolism now!

Title: Metabolic Circuit - Spike your metabolism now!
Runtime: 7:16
Date posted: Dec 30, 2013
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Knee repeater 50/50
Squat and push 10
Plank Jacks 20
Single leg Reverse squats 10/10
Lateral lunges 20
Repeat 2 more times

Title: Travelling Stretch Band Workout
Runtime: 4:34
Date posted: Dec 27, 2013
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Kristen shows you how to train on the go with a very portable stretch band.

Lat pull down 10
Bicep curl 10
Row 10
Shoulder rotation r l 10
Ab prep 10
Repeat 2 more times

Title: Merry Christmas from Kristen!
Runtime: 0:27
Date posted: Dec 25, 2013
Description: Season's Greeting to the most amazing fitness subscribers!!!! -Kristen x

Quick 10 Minute Workout, grab your GYMBOSS!

Title: Quick 10 Minute Workout, grab your GYMBOSS!
Runtime: 4:05
Date posted: Dec 23, 2013
Description: Set your Gymboss for a quick 10 minute workout! ▼▼▼

Sumo squat to calf raise
Low Walking burpee
Two push ups 4 mountain climbers
Triangle
Plank
All for 55 secs, with 5 seconds to transition. Repeat once and change side on the triangle for the second round

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Title: Get Health and Fitness Wise!
Runtime: 2:21
Date posted: Dec 20, 2013
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Title: Grab a Chair and get Sexy Legs!
Runtime: 4:02
Date posted: Dec 18, 2013
Description: Grab a chair and tone up your legs with this ballet barre inspired workout. ▼▼▼

Static lunge 8
Knee in and out 16
Lunge pulse 8
Parallel plié 8
Hold and pulse 8
Repeat other leg

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Title: K's Upper Body Balance and Tone
Runtime: 5:22
Date posted: Dec 16, 2013
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Kristen shows you a great workout to train your upper body and balance!

Side plank with db arm rotation 8
One leg balance and shoulder press 8
Arabesque balance with row and tri kickback 8
Sumo squat ...

Title: Special message from Kristen...
Runtime: 1:44
Date posted: Dec 13, 2013
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Thank you!!!!

Title: HOTT Wobble Board Balance Workout
Runtime: 7:53
Date posted: Dec 11, 2013
Description: Challenge your balance by training on a wobble board. Kristen shows you some great exercises for this. ▼▼▼

The exercises:
Squats and press 10
Calf raise 10
Single leg balance and bicep curl 10
Mountain climber10 and push up x5
Shoulder bridge 10
Repeat 2 more times

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Title: High Rep Ab Workout
Runtime: 3:04
Date posted: Dec 9, 2013
Description: Get a strong core with K's 150 rep ab workout! ▼▼▼

Toe touches 10
Reverse curls 10
Leg flutters 10
Side crunch r 10
Side crunch l 10
Repeat 2 more times

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Title: Improve your posture in JUST 1 MINUTE!
Runtime: 1:54
Date posted: Dec 6, 2013
Description: Improve your posture in 1 minute intervals of WALL ANGELS!
Wall angel 1 min x3 (15-20sec rest) ▼▼▼

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Title: Learn How To Salsa - Get Dance FIT!
Runtime: 2:07
Date posted: Dec 4, 2013
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Kristen shows you how to do a simple salsa step for a Zumba class or in a Salsa club.

Title: Are your Hormones making you Fat???
Runtime: 3:08
Date posted: Dec 2, 2013
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Find out if you may have a hormone imbalance and its making up gain fat?!
Do you have fat in these areas? Do your research and consult with your doctor.

Title: How to do a Stomach Vacuum
Runtime: 5:32
Date posted: Nov 29, 2013
Description: Learn how to perform a stomach vacuum to target your transverse abdominis. This is the deep-seated abdominal muscle that lies under the rectus abdominis.Try my stomach vacuum Workout: https://youtu.be/EhtlM6oxmVc ▼▼▼

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Title: Amazing Matwork Moves You Want to Try!
Runtime: 4:45
Date posted: Nov 27, 2013
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Grad a mat and get these moves into your workout to tone up your entire body!
Hips matrix 12 (lengthens thigh muscle)
Side plank to teaser 8 (great for waistline)
Attitude lift to kick 12 (tones up glutes)
R...

Pyramid Training - Amazing new workout style!

Title: Pyramid Training - Amazing new workout style!
Runtime: 6:54
Date posted: Nov 25, 2013
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Kristen does the whole pyramid workout with you! Warm up, join the workout, and get fit!

10 Push ups
20 Jump Squats
30 lateral lunges
40 Table top pulses
50 Mountain climbers
40 Table top ...

Title: Tone up your Calves
Runtime: 2:35
Date posted: Nov 22, 2013
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Kristen shows you how to Tone Up your calves with 3 exercises you can do right at home.

static pulse lunge with front heel up 12 r l
squats with heel lifts 12
stair calf raises 12 r l
repeat 3 times

Title: Get Skinny and Eat More!!! WHAT???!!!
Runtime: 3:51
Date posted: Nov 22, 2013
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Title: Low Impact Cardio Workout
Runtime: 3:29
Date posted: Nov 20, 2013
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This is a great Low Impact Cardio Workout for those who are looking for a workout which is gentle on your joints.

Walking burpees 10
Step ups 20
Mountain climbers 40
5 times

Title: Get Sexy Abs!! No Crunches Needed
Runtime: 3:59
Date posted: Nov 18, 2013
Description: Get Sexy abs!!! No crunches needed to get a toned, flat, defined stomach.▼▼▼

Toe Taps 16
Leg Reaches 16
Plank with knee taps 16
4 point scooter 8 RL
Mountain climbers 64

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Title: How to Slim Down Calves
Runtime: 1:34
Date posted: Nov 15, 2013
Description: Learn my top ways to Slim Down Your Calves. ▼▼▼

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Title: Pilates For Flat Abs
Runtime: 5:58
Date posted: Nov 13, 2013
Description: Pilates workout for Flat Abs and a strong core! ▼▼▼

Kristen's personal training uses a lot of great mat-pilates exercises which are really safe on your spine and effective on your core!

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Title: Get Gorgeous Glutes Workout
Runtime: 4:51
Date posted: Nov 11, 2013
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Get your glutes looking gorgeous at the beach with these 5 easy moves.
90 degree deadlift R 8
3 pulse sumo squat 16
90 degree deadlift touch floor to knee lift L 8
4 point kneeling tap and lift 16

Title: Postnatal Workout
Runtime: 5:27
Date posted: Nov 8, 2013
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Once your doctor has cleared you for exercise again (usually 6-8 weeks after the birth), try this gentle workout to get you back into your workout again.

Grand plies with Flowing arms 10/14/18
Parallel Pl...

Prenatal Workout for Toned Glutes and Thighs

Title: Prenatal Workout for Toned Glutes and Thighs
Runtime: 6:52
Date posted: Nov 6, 2013
Description: It is important to do thorough warm up when pregnant. Try walking for 10 minutes, and doing some simple body weight squats, and shoulder rolls. ▼▼▼

Kneeling leg extension lift and lower 10
Hamstring curl 10 repeat other leg
Kneeling matrix 10
Side Kick 10
Side leg lift 10
Repeat two more times, finish with Kegels
Squeeze and hold for 5 sec. 10
100 flutters

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Title: PreNatal Total Body Workout
Runtime: 8:06
Date posted: Nov 4, 2013
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It is important to do thorough warm up when pregnant. Try walking for 10 minutes, and doing some simple body weight squats, and shoulder rolls.

Squat and push 10
Plie and lateral arm raise 10
Kneeling Pelv...

Title: Fast Plyometric Workout
Runtime: 2:43
Date posted: Nov 1, 2013
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Kristen gets you fit fast with this dynamic pylometric workout
4 pulse squat into burpee 5
high knee runs 40
pylo lunges 20
jumping jacks 20
(repeat 2 more times)

Title: Happy Halloween for tomorrow!
Runtime: 1:38
Date posted: Oct 30, 2013
Description: Find me on Facebook to see how my pumpkin turns out! http://facebook.com/perfectfitnesstv

Title: Get Beautiful Lean Legs: Workout
Runtime: 4:39
Date posted: Oct 28, 2013
Description: Tone up your legs for beautifully lean thighs.▼▼▼

Kneeling get ups 12 R
Squat pulses 15
Kneeling Get ups 12 L
Single leg squat leap side step 12
Single leg Hip Bridge 15/15

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Title: Increase your Flexibility Sequence
Runtime: 5:18
Date posted: Oct 25, 2013
Description: Increase your flexibility by stretching after your workout.▼▼▼

Lying hamstring stretch
Glute stretch
Side lying quad stretch
(Repeat all other side)
Downward dog
Chest/Shoulder stretch

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Title: 5 Minute Cardio Blast Workout
Runtime: 1:57
Date posted: Oct 23, 2013
Description: This is an intense cardio blast that will get your heart rate up in 5 minutes flat! ▼▼▼

Burpee down
Push up
Knee cross 4
Tuck jump up
High knee run 40

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Pilates For Office Workers: Improve your Posture

Title: Pilates For Office Workers: Improve your Posture
Runtime: 6:57
Date posted: Oct 21, 2013
Description: This is a great Pilates workout to focus on posture for office workers, or anyone who sits at a computer! ▼▼▼

Breast stroke prep 10
Shoulder bridge 10
Saw 5/5
Swimming 10
Shell hold for 10-20 sec

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Title: Get Leaner Thighs: How to Foam Roller
Runtime: 2:03
Date posted: Oct 18, 2013
Description: Get Lean Thin thighs by rolling out the bulk. Foam rolling is a form a self myofascia release.
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Title: Pilates for Lean Sexy Legs
Runtime: 5:53
Date posted: Oct 16, 2013
Description: Tone up your thighs with this Pilates workout for Lean Sexy Legs. ▼▼▼

The Exercises:
Heel squeeze prone 10
Shoulder bridge 10
Side leg lift and Lower 10
Bottom leg 10
Circles 10
Repeat on the other leg

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Title: When Will I See My Abs??
Runtime: 3:19
Date posted: Oct 14, 2013
Description: Kristen explains where your body fat percentage needs to be in order to see your abs. ▼▼▼

When you drop your body fat percentage. For women usually below 19% and men below 12%. This varies from person to person depending on where your body does tend to store fat. Hips thighs, abs.

WOMEN:
Competition Shape ("ripped"): 6-12%
Very Lean (excellent): less than 15%
Lean (good): 16-20%
Satisfactory (fair): 21-25%
Improvement neede...

Title: Exercises to Target SaddleBags
Runtime: 5:58
Date posted: Oct 11, 2013
Description: Kristen shows you how to tighten up your outer thighs and get rid of saddle bags! ▼▼▼

Banded squat with knee inversion 12
Band lateral leg lifts 12 r 12 l
Band side steps 12 r 12l
Lifted clam 12
Circles 12 reverse 12

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Title: Downward dog stretch sequence
Runtime: 3:45
Date posted: Oct 9, 2013
Description: Stretch out your body with yoga's favorite move, Downward Facing Dog.
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Down dog with ankle rolls
Knee in and extend
Open out through hip (repeat 6x)
Pull through to pigeon
Repeat other side
3 rounds

Title: Super Sexy Workout
Runtime: 5:17
Date posted: Oct 7, 2013
Description: Feel super sexy with Kristen's awesome total body circuit. ▼▼▼

Squat and lat leg lift 16
Leg lift and shakes 30sec each leg
Shoulder bridges 16
V sits 16
Diagonal hand push ups 8/8
Repeat 2 more times

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<...

Title: Burn Fat Faster Workout!
Runtime: 2:27
Date posted: Oct 4, 2013
Description: Burn fat faster with this fun ascending rep workout! ▼▼▼

Start at 4 reps, and add two reps each round, ie: 6,8,10,12, up to 14
Seal jacks
Reverse lunges
Burpees
Reptile Push ups
Lateral lunges

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Title: How to Stregthen Lower Back
Runtime: 4:58
Date posted: Oct 2, 2013
Description: This workout will help you strengthen your lower back. ▼▼▼

The exercises:
Good mornings 12
Shoulder bridges 12
Side Plank r
Superman kneeling 12 alt
Side plank l

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Title: How to do a Perfect Plank
Runtime: 3:26
Date posted: Sep 30, 2013
Description: Back to Basics, Learn how to do a plank with correct technique. Practice makes perfect. ▼▼▼

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Title: How to do a Perfect Bent Over Row
Runtime: 3:03
Date posted: Sep 27, 2013
Description: Back to Basics, Learn how to do a bent over row with correct technique. Practice makes perfect.
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Title: How to do a Perfect Back Extension
Runtime: 4:08
Date posted: Sep 25, 2013
Description: Back to Basics, Learn how to do a back extension with correct technique. Practice makes perfect. ▼▼▼

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Title: How to do a Perfect Bicep Curl
Runtime: 3:23
Date posted: Sep 23, 2013
Description: Back to Basics, Learn how to do a bicep curl with correct technique. Practice makes perfect.
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Title: Yoga Stretch
Runtime: 5:42
Date posted: Sep 20, 2013
Description: Remember to SUBSCRIBE to the channel so you never miss a workout.▼▼▼

Down Dog
Pigeon Pose RL
Knee press
Rotation pose, legs to opp side R L
Cow face pose, left leg and right arm up/ reverse

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