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Get Fit With Kiki

Fit with Kiki

General Fitness, Functional Training, Strength & Conditioning, Women's Training
Coach
Kiley Miller

Through my own training, I've realized that aside from the right program and the right coach, you need a badass training partner to push you and to pull you along the way.

If you're looking for all 3, you've come to the right place.

By joining our community, you'll get access to an amazing training program, written by the right coach (me), and a badass training partner to do this with you.

If you need a little inspiration, look no further.

If you're sick and tired of failing to get the body you truly want, you're in the right place.

If you've been using the word "toned" too much to describe your goals and you're looking to shed those final 15lbs, let's do this together.

If you're wandering the gym, just a little unsure how to spend that hour you promised yourself you'd spend working out, I got you.

This community is where training is fun and we're not training half-ass everyday. Instead, we're training with purpose 4 days per week and we're getting real results that matter.

In this community, you're not alone.

Your first 7 days are on me & all I'm asking from you is to commit to the plan and to give it everything you've got.

And then, let's invite our friends to join us!

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A Schedule That Fits Your Lifestyle
Stop training every single day, putting in hours of work only to end up injured, exhausted, and further from your goals. Fit With Kiki will put you on a training plan that respects your time and is accountable to the results you deserve, in just 60 minutes per day, 4 days each week.
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A Coach that Gets You (Me)
I've been in your shoes for too long. Not knowing what to do, how to do it, or how much to do is NOT something you should have to encounter. I'll give you specific instruction each day so you're never guessing what to do, how to do it, or how much is enough to get the results you're looking for.
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A Community of Women Like You
Even if you're training alone, our community is going through the same training plan (at the same time). Jump on the Team's message boards to introduce yourself, ask questions, share your successes, and offer a spot when your new teammates need it.
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Less Than 1 Cup of Coffee a Week
I'm giving you access to everything we've got for just $29/month so that this is truly a no-brainer for you and for your friends who are still wandering the gym and not getting the results that they deserve. Plus, your first 7 days are completely free and on me!
Features
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Access to Me
I'll be on the message boards asking and answering questions, so don't be shy!
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Programming 4 days per week
You'll find training 4 days each week with a typical week consisting of 2 Lower Body training days, 1 Upper Body day, and 1 Total Body day.
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Inspiration
You'll play inspirer and inspiree as a member of our community. We're truly a Team and we'll help to push each other along the way.
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Exercise Video Guidance
Every exercise comes with a video of me demonstrating and coaching you so that you will never perform exercises incorrectly or unsafely again!
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Detailed, expert instruction
Beyond videos and talking sets and reps, I'll give you direction on everything you need in each training session.
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Committed Teammates
You are no longer training by yourself. Let's do this together!
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells (10 lbs-25 lbs SET plus one heavy DB 40-70lbs // Bands (glute band and long loop band)
Recommended
Kettlebells // Access to a Gym
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Lower Body Day

Prep

A

Warmup

Warm up: 10 minute walk (treadmill or outside), high incline at a brisk speed but not running. Can also use a stair master x 10 minutes if you have one available to you. As soon as you finish your warm up walk IMMEDIATELY perform the following ... Down dog to pushup to cobra x5 90/90’s x5 ea Lunge w t-spine twist x5 ea

B1

KB Swing

3 x 12

B2

Step Up

3 x 12

B3

Wall Kicks

1 x 12

C1

Lateral Lunges

3 x 8

C2

Leg Press

3 x 12

C3

Wall Kicks

1 x 12

C4

Goblet Squat

3 x 12

D1

Back Elevated Hip Thrusts

3 x 12

D2

Wall Kicks

1 x 12

E1

Leg Extensions (machine and at home variation)

3 x 12

E2

Narrow Stance Body Weight Squat

3 x 12

E3

Wall Kicks

1 x 12

Recovery

F

post workout

To finish every workout, I personally spend 10 minutes slowing down my breathing (6-8 second count in, 6-8 second count out) and flow through some simple stretches for muscle groups I worked. During this time I listen to my body and will focus my energy on what needs it. I want you to listen to your body here and take a few minutes to foam roll, breathe, stretch etc - better recovery = better results !!!

Monday
Upper Body Day/Abs

Prep

A

Warmup

Warm up: 15 minute walk (treadmill or outside), high incline at a brisk speed but not running. As soon as you finish your warm up walk IMMEDIATELY perform the following ... Down dog to pushup to cobra x5 Cat camel x10 T-spine twist x5 ea 90/90’s x5 ea 90/90 w forward foldc 5 ea Wall Slides x10

B1

Wall Kicks

2 x 10

B2

Deadbug

2 x 10

B3

Bench Hop Over

2 x 10

C1

Chest Supported DB Row

3 x 12

C2

DB Bench Press

3 x 12

D1

Lat Pulldown

3 x 12

D2

DB Curl to Overhead Press

3 x 12

D3

At Home Band Lat Pull Down Example

3 x 12

E1

Hollow Body Bench Press

3 x 12

E2

Plank Up Downs

3 x 5

F1

Pike ups

3 x 12

F2

External Rotators Band Pull Aparts

3 x 12

Recovery

G

post workout

To finish every workout, I personally spend 10 minutes slowing down my breathing (6-8 second count in, 6-8 second count out) and flow through some simple stretches for muscle groups I worked. During this time I listen to my body and will focus my energy on what needs it. I want you to listen to your body here and take a few minutes to foam roll, breathe, stretch etc - better recovery = better results !!!

Tuesday
2021-2-24

Prep

A

Warmup

down dog to pushup to cobra x10 cat camel x15 t-spine twist x10 ea 90/90’s x15 ea 90/90 w forward fold x10 ea wall Slides x10 adductor mobility x10 ea

Wednesday
Full Body

Prep

A

Warmup

Warm up: 15 minute walk (treadmill or outside), high incline at a brisk speed but not running. As soon as you finish your warm up walk IMMEDIATELY perform the following ... Down dog to pushup to cobra x5 Cat camel x10 T-spine twist x5 ea 90/90’s x5 ea 90/90 w forward fold x5 ea Wall Slides x10

B

Handstands

3 x 45

C1

Lateral Lunges

3 x 12

C2

Banded Good Morning

3 x 8

C3

Toe Touches

3 x 20

D1

Plank Up Downs

3 x 12

D2

Leg Raise

3 x 12

E1

Pull Ups

3 x 6

E2

Glute March

3 x 12

E3

Short Lever Hip Abduction

3 x 12

E4

At Home Band Lat Pull Down Example

3 x 12

Recovery

F

post workout

To finish every workout, I personally spend 10 minutes slowing down my breathing (6-8 second count in, 6-8 second count out) and flow through some simple stretches for muscle groups I worked. During this time I listen to my body and will focus my energy on what needs it. I want you to listen to your body here and take a few minutes to foam roll, breathe, stretch etc - better recovery = better results !!!

Thursday
Leg Day

Prep

A

Warmup

Warm up: 10 minute walk (treadmill or outside), high incline at a brisk speed but not running. Can also use a stair master x 10 minutes if you have one available to you. As soon as you finish your warm up walk IMMEDIATELY perform the following ... Down dog to pushup to cobra x5 90/90’s x5 ea Lunge w t-spine twist x5 ea

B

Bench Hop Over

3 x 30

C1

Curtsey Lunge

3 x 12

C2

Side Plank

3 x 25

D1

Single Leg Glute Hip Thrust

3 x 12

D2

Dorsi Flexion

3 x 12

E1

Single Leg Press

3 x 12

E2

Wall Push Calf Raises

3 x 20

E3

Step Up

3 x 12

F

Walking Lunges

3 x 15

Recovery

G

post workout

To finish every workout, I personally spend 10 minutes slowing down my breathing (6-8 second count in, 6-8 second count out) and flow through some simple stretches for muscle groups I worked. During this time I listen to my body and will focus my energy on what needs it. I want you to listen to your body here and take a few minutes to foam roll, breathe, stretch etc - better recovery = better results !!!

Coach
coach-avatar Kiley Miller

I have a passion for coaching, training, and inspiring others to be their best. I couldn't be more excited to help you on your (personal) training journey and to have the opportunity to help you reach your goals.

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Join the team today!

You'll get your first 7 days for free and then have access to our community, coaching, training, and so much more for less than the price of a cup of coffee each week!

Start My 7-Day Free Trial
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FAQs
Is Kiley really coaching us?
Absolutely. I'm writing the training sessions each week and I'm pulling my phone out to track my own training on our app. I'll follow your results + messages on our message boards too, so you're getting the real deal.
How long does each session actually take?
I'm programming for myself and you, and I know we're both busy. So, expect the training to fit our busy schedules and not the other way around. You'll train only 4 days each week, so we gotta make 'em count. But, each training session will be completed in under an hour.
What do I do after I shed those extra 15 lbs?!
Glad you asked! Keep training with us because everything that we're doing can be scaled (up and down) to make it more (or less) challenging. My hope is that once you get the results you're looking for, you bring your friends here with you!
What does it mean to join the community or team?
I've set this up to truly be a community. You simply jump right into the training so that you're training in lockstep with the whole group. That means you'll simply do today's training. Everyone on the team is sharing 1 training calendar (so we're all on the same plan) + sharing a message board.
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Get Fit With Kiki
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