Saturday, October 30, 2021

125 Different KAATSU At Home Workouts With Laurel Kuzins

For who? Work-at-home employees, student-athletes, competitive athletes
For what? Functional movement, strength, flexibility, mobility

KAATSU At Home Workout #1


Laurel Kuzins is an experienced yoga, Pilates, GroupX instructor, and KAATSU Functional Mobility Specialist from Santa Monica, California who established KAATSU At Home workouts, aimed at Competitive Athletes (high school + collegiate + Olympian + professional + fitness + masters) and active and aging Baby Boomers. She used the KAATSU Cycle 2.0 during the KAATSU At Home workouts.

She led KAATSU At Home workouts during the pandemic lockdowns and work-at-home orders. These KAATSU workouts are for both aging Baby Boomers and for Competitive Athletes (high school + collegiate + Olympian + professional + fitness + masters). Kuzins believes that helping people to feel their best is her life's purpose. She created a diverse range of workouts striving to make fitness fun and accessible for everybody no matter what stage of your health journey you are on.

A native of northern California and former water polo player, she received her Bachelor's Degree from University of California Santa Cruz.

Note: Kuzins added optional active stretches between some of the exercises. Modifications are offered as well as 1-2 bonus exercises (3x with 30 seconds on + 20 seconds rest).

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Various KAATSU At Home Workout Exercises
KAATSU Air Bands on Arms
Stretching/ mobility
Lateral wrist curls
40 seconds on, 20 seconds rest x 3
Tricep Dips
40 seconds on, 20 seconds rest x 3
Push-ups
40 seconds on, 20 seconds rest x 3
Forearm plank walk
1 minute
Heart rate boost
swimmers
x planks
Jump rope

KAATSU Air Bands on Legs
Stretching/mobility
Heel lifts
40 seconds on, 20 seconds rest x 3
Heart rate boost
swimmers
x planks
Jump rope
Sumo "wall" sit pulse
40 seconds on, 20 seconds rest x 3
Static lunge knee drops
40 seconds on, 20 seconds rest x 4
Single leg Romanian deadlift
40 seconds on, 20 seconds rest x 4 (two/side)
Squat Walk
40 seconds on, 20 seconds rest x 3
Killer core
Overhead seated leg lift to knee in
40 seconds on, 20 seconds rest x 3
Bicycles (optional straight leg)
40 seconds on, 20 seconds rest x 3
Stretch

KAATSU Air Bands on Arms
Warm up stretching
Fingertip press ups
- 30 seconds x 2
Heart rate boost
- 30 seconds each
Reverse lunge
Ankle taps
Mountain Climbers
Diamond push-ups
- 30 seconds x 2
Star plank
- 1 minute
Shoulder mobility exercises + Stretches

KAATSU Air Bands on Legs
Static lunge heel raises
- 30 seconds / side
Heart rate boost
- 30 seconds each
Reverse lunge
Ankle taps
Mountain Climbers
Bear Marches
- 30 seconds x 2
Heart rate boost
- 30 seconds each
Reverse lunge
Ankle taps
Mountain Climbers
Sumo squat hold arm swing
- 30 seconds x 2
Core
30 seconds each
Ins and outs
- R ride oblique crunch
- L side oblique crunch
Leg mobility and stretch work

KAATSU Air Bands on Arms
Shoulder CARS (controlled articular rotations)
Standing spine warm-up
Wrist Circles
- 30 seconds/side x 4
Tricep Extensions
- 30 seconds x 2
1. Moderate
2. Fast
Biceps Curls
- 30 seconds x 2
1. Moderate
2. Fast
Side plank rotations
- 30 seconds x 2
1. normal
2. optional leg lift
Heart rate boost - 30 seconds each
- Run in place
- Cross jacks
- Frog jumps
Forearm plank Spidermans
1. Moderate
2. Fast

KAATSU Air Bands on Legs
Active stretching
Sumo squat heel raise
- 30 seconds/side x 2
- 3rd set = both heels
Heart rate boost - 30 seconds each
- Run in place
- Cross jacks
- Frog jumps
Lateral lunges
30 seconds/side x 2
Heart rate boost - 30 seconds each
- Run in place
- Cross jacks
- Frog jumps
Forward lunge to squat
- 30 seconds/side x 4
Figure 4 bridge
- 30 second/side x 4
CORE
30 seconds each
- lying oblique crunch r/l
- hollow body hold
Stretching

KAATSU Air Bands on Arms
Neck CARS (controlled articular rotations)
Spine warm-up
Upward wrist curls
- 30 seconds x 2
Crab toe touches
- 30 seconds x 2
1. Slow motion
2. FAST
Forearm plank punch
- 30 seconds x 2
1. Slow motion
2. FAST
Floor push-up to back extension
- 30 seconds x 2
Heart rate boost - 30 seconds each
- scissor punch jacks
- Squat + reach
- high leg oblique kicks

KAATSU Air Bands on Legs
Active stretching
3 part heel raise
- 30 seconds x 2
Heart rate boost - 30 seconds each
- scissor punch jacks
- Squat + reach
- high leg oblique kicks
Curtsy lunges - 30 seconds/side x 4
- 1st round step back
- 2nd round optional static
Jump slam half burpee
- 30 seconds x 2
Reverse lunge + Twist - 30 seconds/side x 4
- 1st round normal
- 2nd round option to hold leg up @ center for balance
Heart rate boost - 30 seconds each
- scissor punch jacks
- Squat + reach
- high leg oblique kicks
CORE
30 seconds each
- side plank reach right, left
- hollow hold variation
Stretching

KAATSU Air Bands on Arms
Seated stretches + mobility work
Quadrupled palm to fingertip pushups
30 seconds slow
30 seconds fast
Tricep Extensions
30 seconds slow
30 seconds fast
Bicep Curls
30 seconds slow
30 seconds fast
Pike work
30-second plank to pike walk
30-second pike push-ups
1-minute forearm plank play
Heart rate boost
30-second heel touch to butt kicks
30-second sumo squat reaches
30-second overhead jack to jumping jack

KAATSU Air Bands on Legs
Split lunge calf work --> hamstring stretch
30 seconds/side x 2
Heart rate boost
30-second heel touch to butt kicks
30-second sumo squat reaches
30-second overhead jack to jumping jack
Front Lunge to lateral leg lift
30 seconds/side x 2
Criss-cross squat jumps
30 seconds moderate
30 seconds FAST
Half Burpee surfers
30 seconds
20 seconds
10 seconds
Core (30 seconds each, 2 minutes total)
Butterfly sit-up punches
Paused bicycle crunch
Double leg circles (to the right, then left)

KAATSU Air Bands on arms
Mobility work
- wall or floor slides
- shoulder mobility with towel or broom
- cat/cow
- active spinal rotation
Forearms
30 seconds/wrist - side to side movement
30 seconds/wrist- circles
Tricep extensions
30 seconds slow
30 seconds fast
Bicep curls
30 seconds slow
30 seconds fast
Forearm plank rotations
30 seconds normal
30 seconds + arm reach
30 seconds + leg lift
Plank walk out/in
30 seconds x 2
Lying down press up
30 seconds x 2
Heart rate boost
1 minute - happy feet --> jacks

KAATSU Air Bands on legs
Calf raise squats
30 seconds x 2
Lateral bear crawl
30 seconds normal
30 seconds + butt-to-heels
30 seconds + push-up
Heart rate boost
1 minute - happy feet --> jacks
Squat ups and downs
30 seconds right leg
30 seconds left leg
Plank jacks to frog jumps
30 seconds x 2
Lunge lower and lift
30 seconds x 2 Core Work
30 seconds Roll up to toe touch
30 seconds seated rotations
30 seconds reverse crunch

KAATSU Air Bands on arms
• Upper body stretching/mobility work
• Crab walk - 30 seconds x 2 with 20 seconds rest
Heart rate boost series 1 - 30 seconds each:
1. tuck jumps
2. Pendulum swings
3. Jog with double overhead punch
Diamond push-ups 30 seconds x 3 with 20 seconds rest as follows:
1. Normal pace
2. Slow motion
3. As fast as possible
Heart rate boost series 1 - 30 seconds each:
1. tuck jumps
2. Pendulum swings
3. Jog with double overhead punch
• Biceps curls - 30 seconds x 2
• Lateral plank walk - 60 seconds straight

KAATSU Air Bands on legs
• lower body stretching/mobility work
• Sumo squat calf raises 30 seconds x 2 with 20 seconds rest
• Quadrupled hip range of motion exercise - 1 minute/ side
Heart rate boost series 1 - 30 seconds each:
1. tuck jumps
2. Pendulum swings
3. Jog with double overhead punch
• Squats - 30 seconds x 3 with 20 seconds rest, as follows
1. regular
2. single leg lift
3. jump squats
Oblique heart rate boost 30 seconds/side for 1 minute total
Alternative burpees - 30 seconds x 3 with 20 seconds rest, as follows
1. Step up
2. Jump
3. For speed!

Balance work - 2 minutes (1 per side)
Oblique heart rate boost 30 seconds/side for 1 minute total

Core Work 90 seconds total, 30 seconds off the following:
1. Seated leg circles (30 sec each direction)
2. Finger to toes upper ab crunch

Stretching

KAATSU Air Bands on Arms
- wrist curls 20 seconds - 2 sets
- tricep dips (on floor or chair) 3 sets - 30 seconds on, 20 seconds rest
- forearm plank with shoulder extension 3 sets - 30 seconds on, 20 seconds rest as follows
1. Slow motion
2. Moderate
3. Fast
- push ups 3 sets, 30 seconds on, 20 seconds rest as follows:
1. Normal
2. Slow motion
3. Hold each one at the bottom for three seconds

KAATSU Air Bands on Legs
- "Jump rope" - 2 sets, 30 seconds each, as follows:
1. up and down
2. side to side
- Active Mobility Work - "world's greatest stretch" - 30 seconds/side
- Reverse Lunges 3 sets - 30 seconds on, 20 seconds rest, per side as follows:
1. Normal
2. Normal + pulse at the bottom with hovered knee for 10 seconds
3. Optional forward kick + reach
- Heart rate boost (30 seconds each)
Jumping jacks
Ice skaters
Side kick with optional punch
- Cossack Squats - 3 sets - 30 seconds on, 20 seconds rest as follows:
1. Normal
2. Hands behind head
3. (20 seconds normal) + isometric hold on each side for 10 seconds
- Heart rate boost (30 seconds each)
Jumping jacks
Ice skaters
Side kick with optional punch
- Spiderman pushups - 3 sets, 30 seconds on, 20 seconds rest, progress into them as follows:
1. Mountain climbers with knee to tricep
2. Spiderman pushups
3. Spiderman pushups (20 secs) with 10 seconds knee to tricep pulse and the end on each side
- Heart rate boost (30 seconds each)
Jumping jacks
Ice skaters
Side kick with optional punch
- Core Work 90 seconds straight through
1. ins and outs (30 seconds)
2. bicycles (30 seconds)
3. butts off the floor
Active Stretching - length depending on time

Copyright © 2014 - 2021 by KAATSU Global

Monday, October 18, 2021

United Wings of Liberty 5k Fun Run/Walk/Roll/Swim/Ruck



United Wings of Liberty is organizing its 2nd Annual Virtual 5k Fun Run/Walk/Roll/Swim/Ruck. The event is held between October 12th and November 20th. The overall winner receives a free 4-day/3-night stay in Orlando, Florida.

For more information and to register for US$35, visit here.

United Wings of Liberty's mission is to connect veterans to the resources that are available and vetted in order to provide their desired treatment. KAATSU user Joe Lowrey explains, "We unite patriotic companies and non-profits that support our Veterans and empower their mind, body and spirit. Our united patriots and volunteers provide the momentum that helps us drive progress and success.

If you are able to get five other participants to sign up, you’ll receive a full refund. Participants are asked to record, take a photo of your results, and then simply upload here. All proceeds will go towards Veterans in need of rebuilding their lives after serving our country
."

Participants can walk or run or roller skate or swim or ruck (walking with weight on your back/shoulders) the 5 km.

Randy Miller of National Defense Radio interviewed Green Beret and Purple Heart recipient Joe Lowrey and Navy SEAL and Air Force Academy graduate John Doolittle on the National Defense Show earlier this year.

Lowrey was an ice hockey goalie who graduated from Long Beach Wilson High School in Southern California. An extraordinarily fit and driven individual, Lowrey enlisted in the U.S. Army as an infantryman during his senior year in high school as his immediate response to the 9-11 attacks.

Lowrey attended basic training at Fort Benning, Georgia and spent six years serving in various locations until he became a Staff Sergeant and qualified for the Special Forces assessment and selection process. He completed Basic Airborne Training at Fort Benning and Special Forces training at Fort Bragg, North Carolina where he earned his green beret and was assigned to the 7th Special Forces Group.

Lowrey was deployed twice to Colombia and Afghanistan where he was wounded by a PKM machine gun round during an intense firefight against Taliban insurgents on July 7th 2014. A bullet pierced his Kevlar helmet, entered his skull and exited his brain on the other side. His fellow Green Berets rescued him from the firefight and were told that Joe would not live long as part of his brain was removed.

Lowrey remained in a coma for a month and then began his recovery initially at Walter Reed Hospital, and then at the Palo Alto Polytrauma Rehabilitation Unit, California Casa Colina, and Centre For Neuro Skills in California. Ultimately, he was medically retired from active duty, but his injuries left him without movement on the left side of his body and limited movement on his right side.

This Purple Heart recipient and retired U.S. Army Green Beret Sergeant 1st Class joined Navy SEAL captain John Doolittle on the radio show.

In the first photo shown on the left, Doolittle is positioned on the far left without a helmet.

In the second photo shown on the left, Doolittle. who has een badly injured after 13 orthopedic surgeries over his 25-year military career, is with his graduating Navy SEALs class standing on far right in first row.

Doolittle served in the Navy after graduating from the Air Force Academy and culminated his career as a decorated captain in the Navy SEALs with numerous overseas deployments and 13 orthopedic surgeries during this 25-year career.

Both Doolittle and Lowrey use the KAATSU C3 to improve their blood circulation and improve muscle tone as well as relaxing before bedtime for improved sleep. Lowrey religiously does two KAATSU sessions per day, every day: a KAATSU Walking session in the morning and a KAATSU Nighttime Protocol in the evening before bed where he incorporates red light therapy with his repeated KAATSU Cycles with his C3 unit.

Both Doolittle and Lowrey focus on Progressive KAATSU Cycles where they start on low pressure settings and gradually increase their pressure levels so their vascular tissue becomes more and more engorged to the point their limbs become beefy red in color.

Lowrey's improvement has been significant, both physically and cognitively. Even after overcoming his horrific injury, he is gradually working towards walking a 5k distance himself.

Copyright © 2014 - 2021 by KAATSU Global

Saturday, October 9, 2021

Do You Get Cramps During Games? How Can KAATSU Help?

For who? Football, basketball, soccer players, student-athletes, competitive athletes
For what? Muscle cramps, stiffness, lack of mobility

There are many athletes who get cramps during games whether they play football, basketball, soccer, or any other type of sport.

Muscle cramps are sudden, involuntary and painful contraction of muscles, particularly in the calf. Though cramps are not a medical emergency, cramps can make it temporarily extremely difficult or impossible to use the affected muscle.

Cramps can be caused by long or intense periods of exercise, particularly in warm weather, overuse of a particular muscle, dehydration, or muscle strain.

In addition to avoiding dehydration and stretching, athletes can - and should - do Progressive KAATSU Cycle sets before their warm-up and games. Even with adequate hydration by an experienced and well-trained athlete, they may still occasionally experience cramps.

In these cases, start Progressive Single-limb KAATSU Cycle sets on the affected limb can effectively and efficiently (quickly) resolve the problem. In games like football, basketball, and soccer, the athletes do not have to miss much of their game if they have KAATSU equipment on the sidelines or bench and are helped by an experienced trainer.

Essentially, the repeated, gradually, increasingly progressive engorgement of blood in the vascular system helps increase the elasticity of the vascular tissue.

Dr. Cory Keirn explains, "There are a few reasons why KAATSU Cycles helps. The easiest is that KAATSU Cycling helps push out lactate and brings in new blood with fresh ATP and energy. Of course, some scientists are now thinking that muscle cramping could be due to over neurological stimulation instead of metabolic waste build-up. Basically, the muscle is working so hard that the nerves can't stop firing. KAATSU Cycles helps lower muscle tension with the external pressure cycles. Simply put, it is like foam rolling, but on a much bigger level."

Protocol
*Hydrate.
*Place the KAATSU Air Band on the affected limb to begin Single-limb KAATSU Cycles.
*Start Progressive KAATSU Cycle sets on a low pressure setting. The athlete can do 2-4 sets as they wish.
*As the athlete starts to feel less pain and be more comfortable, gradually increase the pressure to medium (and high) settings (if they can tolerate higher pressures).
*Ideally, the Progressive KAATSU Cycle sets are also performed before warm-up or the game itself if weather conditions or game situations exist that may lead to cramps.

Photo above shows Danny Woodhead who used KAATSU Cycles to recover in unprecedented time from a torn ACL (read here).



Patent
Based on the original KAATSU know-how and US patent #9,775,619 (Compression and decompression control system and vascular strengthening method).

Copyright © 2014 - 2021 by KAATSU Global