Quarantined? Do KAATSU At Home - Lower Body Exercises

For who? Baby Boomers, older individuals, retirees, competitive athletes, runners, ice hockey players, soccer players, dancers, stay-at-home employees
For what? Strength, stamina, functional movement, mobility, flexibility, warm-up, recovery, KAATSU Cycle



All the exercises and movements above are performed regularly by Tina Newman, a 56-year-old aesthetician from Costa Mesa, California. She uses the KAATSU Cycle 2.0 model and her KAATSU Air Bands, set usually on the lowest possible SKU pressure.

Copyright © 2014 - 2021 by KAATSU Global

Naked Warrior Recovery - Black Friday Sale

For who? Tactical athletes, Navy SEALs
For what? KAATSU At Home

William Branum, a 26-year veteran of the Navy SEALs and founder of Naked Warrior Recovery, is up to 50% discounts on all Naked Warrior Recovery supplements and products on a Black Friday sale.

For more information, visit nw-recovery.com.

At an early age in his home state of Mississippi, Branum knew he wanted to be part of a team that would push him beyond whatever limits he thought he had and still enjoy the outdoors and all it had to offer. He charged forward and became an Eagle Scout and joined the Navy immediately after high school graduation.

After graduating from the famed Navy SEAL Training (BUD/S Class 208), he was stationed in Virginia Beach, then in San Diego, and finally on Oahu where he served on multiple SEAL Teams, taught SEAL Sniper School, and was deployed around the globe.

As with too many veterans, Branum suffered from numerous physical injuries and psychological symptoms that negatively impacted his well-being and quality of life.

He talked about his use of KAATSU at home and in the Pacific Ocean, Naked Warrior Recovery, and THC-free CBD in the KAATSU At Home interview series with retired Navy SEAL captain John Doolittle and Steven Munatones.



Copyright © 2014 - 2020 by KAATSU Global

KAATSU At Home With Laurel Kuzins

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

KAATSU At Home Workout on July 30th


Laurel Kuzins is a KAATSU Functional Mobility Specialist from Santa Monica, California who leads the daily KAATSU At Home workouts starting at 3 pm California time / 6 pm New York time Mondays through Fridays on Zoom or Instagram Live. These KAATSU workouts are aimed at Competitive Athletes (high school + collegiate + Olympian + professional + fitness + masters). She uses the KAATSU Cycle 2.0 during the KAATSU At Home workouts.

KAATSU At Home Workout on July 27th


KAATSU At Home Workout on July 28th


KAATSU At Home Workout on July 31st


Copyright © 2014 - 2020 by KAATSU the Original BFR

KAATSU At Home With Laurel Kuzins Using The KAATSU Cycle 2.0

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

KAATSU At Home Workout on June 29th


Laurel Kuzins is a KAATSU Functional Mobility Specialist from Santa Monica, California who leads the daily KAATSU At Home workouts starting at 3 pm California time / 6 pm New York time Mondays through Fridays on Zoom or Instagram Live. These KAATSU workouts are aimed at Competitive Athletes (high school + collegiate + Olympian + professional + fitness + masters). She uses the KAATSU Cycle 2.0 during the KAATSU At Home workouts.

KAATSU At Home Workout on June 26th


KAATSU At Home Workout on June 24th


KAATSU At Home Workout on June 23rd


KAATSU At Home Workout on June 22nd


KAATSU At Home Workout on June 19th


KAATSU At Home Workout on June 18th


Copyright © 2014 - 2020 by KAATSU Global

KAATSU At Home With Laurel Kuzins Using The KAATSU Cycle 2.0

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

KAATSU At Home Workout on June 16th


Laurel Kuzins is a KAATSU Functional Mobility Specialist from Santa Monica, California who leads the daily KAATSU At Home workouts starting at 3 pm California time / 6 pm New York time Mondays through Fridays on Zoom or Instagram Live. These KAATSU workouts are aimed at Competitive Athletes (high school + collegiate + Olympian + professional + fitness + masters). She uses the KAATSU Cycle 2.0 during the KAATSU At Home workouts.

KAATSU At Home Workout on June 15th


Copyright © 2014 - 2020 by KAATSU the Original BFR

KAATSU At Home With Laurel Kuzins Using The KAATSU Cycle 2.0

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

KAATSU At Home Workout on June 12th


Laurel Kuzins is a KAATSU Functional Mobility Specialist from Santa Monica, California who leads the daily KAATSU At Home workouts starting at 3 pm California time / 6 pm New York time Mondays through Fridays on Zoom or Instagram Live. These KAATSU workouts are aimed at Competitive Athletes (high school + collegiate + Olympian + professional + fitness + masters). She uses the KAATSU Cycle 2.0 during the KAATSU At Home workouts.

KAATSU At Home Workout on June 11th


KAATSU At Home Workout on June 10th


KAATSU At Home Workout on June 9th


KAATSU At Home Workout on June 8th


KAATSU At Home Workout on June 5th


Copyright © 2014 - 2020 by KAATSU the Original BFR

KAATSU At Home With Laurel Kuzins Using The KAATSU Cycle 2.0

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

KAATSU At Home Workout on June 4th


Laurel Kuzins is a KAATSU Functional Mobility Specialist from Santa Monica, California who leads the daily KAATSU At Home workouts starting at 3 pm California time / 6 pm New York time Mondays through Fridays on Zoom or Instagram Live. These KAATSU workouts are aimed at Competitive Athletes (high school + collegiate + Olympian + professional + fitness + masters). She uses the KAATSU Cycle 2.0 during the KAATSU At Home workouts.

KAATSU At Home Workout on June 3rd


KAATSU At Home Workout on June 2nd


KAATSU At Home Workout on June 1st


Copyright © 2014 - 2020 by KAATSU the Original BFR

KAATSU At Home With Laurel Kuzins Using The KAATSU Cycle 2.0

KAATSU At Home Workout on May 29th


Laurel Kuzins is a KAATSU Functional Mobility Specialist from Santa Monica, California who leads the daily KAATSU At Home workouts starting at 3 pm California time / 6 pm New York time Mondays through Fridays on Zoom or Instagram Live. These KAATSU workouts are aimed at Competitive Athletes (high school + collegiate + Olympian + professional + fitness + masters). She uses the KAATSU Cycle 2.0 during the KAATSU At Home workouts.

KAATSU At Home Workout on May 28th


KAATSU At Home Workout on May 27th


KAATSU At Home Workout on May 26th


Copyright © 2014 - 2020 by KAATSU the Original BFR

KAATSU At Home With Laurel Kuzins

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

KAATSU At Home Workout on May 22nd


Laurel Kuzins is a KAATSU Functional Mobility Specialist from Santa Monica, California who leads the daily KAATSU At Home workouts starting at 3 pm California time / 6 pm New York time Mondays through Fridays on Zoom or Instagram Live. These KAATSU workouts are aimed at Competitive Athletes (high school + collegiate + Olympian + professional + fitness + masters). She uses the KAATSU Cycle 2.0 during the KAATSU At Home workouts.

KAATSU At Home Workout on May 21st


KAATSU At Home Workout on May 20th


KAATSU At Home Workout on May 19th


KAATSU At Home Workout on May 18th


Copyright © 2014 - 2020 by KAATSU the Original BFR

KAATSU At Home Workout With Laurel Kuzins

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

KAATSU At Home Workout on May 13th


Laurel Kuzins is a KAATSU Functional Mobility Specialist from Santa Monica, California who leads the daily KAATSU At Home workouts starting at 3 pm California time / 6 pm New York time Mondays through Fridays on Zoom or Instagram Live. These KAATSU workouts are aimed at Competitive Athletes (high school + collegiate + Olympian + professional + fitness + masters). She uses the KAATSU Cycle 2.0 during the KAATSU At Home workouts.

KAATSU At Home Workout on May 11th


KAATSU At Home Workout on May 12th


KAATSU At Home Workout on May 15th


Copyright © 2014 - 2020 by KAATSU the Original BFR

KAATSU At Home With Laurel Kuzins Week 3

KAATSU At Home Workout on April 30th


Laurel Kuzins is a KAATSU Functional Mobility Specialist from Santa Monica, California who leads the daily KAATSU At Home workouts starting at 3 pm California time / 6 pm New York time Mondays through Fridays on Zoom or Instagram Live. These KAATSU workouts are aimed at Competitive Athletes (high school + collegiate + Olympian + professional + fitness + masters). She uses the KAATSU Cycle 2.0 during the KAATSU At Home workouts.

KAATSU At Home Workout on May 1st


KAATSU At Home Workout on May 4th


KAATSU At Home Workout on May 5th


KAATSU At Home Workout on May 6th


KAATSU At Home Workout on May 8th


Copyright © 2014 - 2020 by KAATSU the Original BFR

KAATSU At Home With Laurel Kuzins On April 24th - 29th

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



Laurel Kuzins is a KAATSU Functional Mobility Specialist from Santa Monica, California who leads the daily KAATSU At Home workouts starting at 3 pm California time / 6 pm New York time Mondays through Fridays on Zoom or Instagram Live. These KAATSU workouts are aimed at Competitive Athletes (high school + collegiate + Olympian + professional + fitness + masters).

KAATSU At Home Workout on Wednesday, April 29th
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 At Home Workout on Friday, April 24th
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 At Home Workout on Tuesday, April 28th
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 At Home Workout on Monday, April 27th
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

Copyright © 2014 - 2020 by KAATSU the Original BFR

KAATSU At Home With Laurel Kuzins, April 20th, 21st, 22nd

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


Laurel Kuzins is a KAATSU Functional Mobility Specialist from Santa Monica, California who leads the daily KAATSU At Home workouts starting at 3 pm California time / 6 pm New York time Mondays through Fridays on Zoom or Instagram Live. These KAATSU workouts are aimed at Competitive Athletes (high school + collegiate + Olympian + professional + fitness + masters).

KAATSU At Home Workout on Wednesday, April 22nd
KAATSU Air Bands on Arms
Stretching
Shoulder circles - optional balance
Upward wrist curls
30 seconds/side
Tricep Push-ups
30 seconds/side x 2
1. Moderate
2. Fast
Bicep Curls
30 seconds/side x 2
1. Moderate
2. Fast
High plank spinal twist
30 seconds/ side
Concentric push-ups
30 seconds x 2
1. Slow motion
2. Hold at the bottom
Heart rate boost (30 seconds each)
1. Hop scotch
2. Jump rope
3. Lateral high knees

KAATSU Air Bands on Legs
Active stretching
Pancakes
Good mornings
Calf raises
30 seconds x 3
1. Both
2. Right leg
3. Left leg
Heart rate boost (30 seconds each)
1. Hop scotch
2. Jump rope
3. Lateral high knees
Lateral squat jumps
30 seconds x 2
1. Moderate
2. Option to take hands behind head
Heart rate boost (30 seconds each)
1. Hop scotch
2. Jump rope
3. Lateral high knees
Plank side hops
30 seconds x 2
1. Moderate
2. FAST
Quick lunge switches
30 seconds/side x 4
Bridge Work
CORE
30 seconds each
1. Bicycles
2. Forearm plank hip dips right
3. Forearm plank hip dips left
Stretching

KAATSU At Home Workout on Tuesday, April 21st

KAATSU Air Bands on Arms
Shoulder mobility work
Spine mobility work
Forearm wrist circles
30 seconds/side
Single arm push-up
30 seconds/side x 2
Bicep Curls
30 second/side x 2
1. Moderate
2. Fast
Seated Arnold press
30 seconds x 2
Military plank side tap
30 seconds x 2
1. Moderate
2. Faster
Heart rate boost (30 seconds each)
1. Lateral floor taps
2. Criss cross jacks
3. X planks

KAATSU Air Bands on Legs
Hip Mobility work
Downdog to plank hamstring openers
Wide Squat Alternate Calf Raises
30 seconds x 2
Heart rate boost (30 seconds each)
1. Lateral floor taps
2. Criss cross jacks
3. X planks
Multi direction lateral lunge
30 seconds x 2
1. Normal
2. option to hover the foot for balance
Heart rate boost (30 seconds each)
1. Lateral floor taps
2. Criss cross jacks
3. X planks
Wide squat jump to pulse
30 seconds x 2
Mountain Climbers
3 Sets
30 seconds - Moderate
20 seconds - Fast
10 seconds - All out
CORE
30 seconds each
Alternate toe taps
Knee in crunches
Overhead Russian twists
Stretching


KAATSU At Home Workout on Monday, April 20th

KAATSU Air Bands on Arms
Neck CARS (controlled articular rotations)
Shoulder CARS
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 second 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

Copyright © 2014 - 2020 by KAATSU the Original BFR

KAATSU At Home With Laurel Kuzins, April 15th, 16th, 17th

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


Laurel Kuzins is a highly popular and experienced yoga, Pilates, and GroupX instructor and Functional Mobility Specialist from Santa Monica, California.

She leads the daily KAATSU At Home workouts starting at 3 pm California time / 6 pm New York time Mondays through Fridays this week. These KAATSU workouts are for both aging Baby Boomers and for Competitive Athletes (high school + collegiate + Olympian + professional + fitness + masters).

Kuzins is all about wellness and believes that helping people to feel their best is her life's purpose. Laurel creates 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 will add optional active stretches in between some of the exercises. Modifications are offered as well as 1-2 bonus exercises (3x with 30 seconds on + 20 seconds rest) and a Q&A session with KAATSU Master Specialists.

Friday, April 17th KAATSU At Home Workout

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)



Thursday, April 16th KAATSU At Home Workout

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



Wednesday, April 15th KAATSU At Home Workout

KAATSU Air Bands on arms
Neck mobility work
- 30 seconds forwards/backwards, 30 second side to side
Cherry pickers
- 30 seconds slow
- 30 seconds fast
Frontal rotations
- 30 seconds slow
- 30 seconds fast
Heart rate boost 30 seconds each
- reach and kick back
- inch worms
- cross jacks
Forearm plank press up (optional on knees)
- 30 seconds x 2 sets
Seated bicep curls with towel
- 30 seconds bent knee
- 30 seconds straight leg
Ups and downs (30 seconds each)
- Moderate pace
- FAST!
Prone work (30 seconds each)
- supermans
- shoulder extension to pull down
- "wings"
Heart rate boost 30 seconds each
- reach and kick back
- inch worms
- cross jacks

KAATSU Air Bands on legs
Single leg calf raises with pulse at end
- 30 seconds Left leg
- 30 seconds Right leg
Pendulum Lunges (30 seconds/side x4)
- Set 1&2 hands on hips
- optional 3&4 hands behind head
Heart rate boost 30 seconds each
- reach and kick back
- inch worms
- cross jacks
Squat to alternate lateral step (30 second/side x4)
- Set 1&2 hands together
- optional 3&4 hands behind head
Mountain Climbers (30 seconds x3)
- Slow
- Moderate
- FAST
Bridge Work (30 seconds/side x4)
- Single leg lower to pulse up
CORE (30 seconds each)
- roll up single leg knee in
- rolling like a ball
- hollow body hold x 2

• Stretching

To join the daily KAATSU At Home Zoom workouts, visit here (https://us04web.zoom.us/j/2827965029?pwd=S2dvWXNIZmg5WG5QeGFnemxXZDZDUT09), Meeting ID 282-796-5029, Password 102833. Or call by dialing +1-253-215-8782 or +1-301-715-8592, Meeting ID 282-796-5029, Password 102833.

Copyright © 2014 - 2020 by KAATSU the Original BFR

KAATSU At Home With Laurel Kuzins, April 14th

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


Laurel Kuzins is a highly popular and experienced yoga, Pilates, and GroupX instructor and Functional Mobility Specialist from Santa Monica, California.

She leads the daily KAATSU At Home workouts starting at 3 pm California time / 6 pm New York time Mondays through Fridays this week. These KAATSU workouts are for both aging Baby Boomers and for Competitive Athletes (high school + collegiate + Olympian + professional + fitness + masters).

Kuzins is all about wellness and believes that helping people to feel their best is her life's purpose. Laurel creates 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 will add optional active stretches in between some of the exercises. Modifications will be offered as well as 1-2 bonus exercises (3x with 30 seconds on + 20 seconds rest) and a Q&A session with KAATSU Master Specialists.

Tuesday, April 14th KAATSU At Home Workout

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

To join the daily KAATSU At Home Zoom workouts, visit here (https://us04web.zoom.us/j/2827965029?pwd=S2dvWXNIZmg5WG5QeGFnemxXZDZDUT09), Meeting ID 282-796-5029, Password 102833. Or call by dialing +1-253-215-8782 or +1-301-715-8592, Meeting ID 282-796-5029, Password 102833.

Copyright © 2014 - 2020 by KAATSU the Original BFR

KAATSU At Home With Laurel Kuzins

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



Laurel Kuzins is a highly popular and experienced yoga, Pilates, and GroupX instructor and Functional Mobility Specialist from Santa Monica, California.

She will lead the KAATSU At Home workouts starting at 3 pm California time / 6 pm New York time on Mondays, Wednesdays and Fridays this week. These KAATSU workouts are for both aging Baby Boomers and for Competitive Athletes (high school + collegiate + Olympian + professional + fitness + masters).

Kuzins is all about wellness and believes that helping people to feel their best is her life's purpose. Laurel creates 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 will add optional active stretches in between some of the exercises. Modifications will be offered as well as 1-2 bonus exercises (3x with 30 seconds on + 20 seconds rest) and a Q&A session with KAATSU Master Specialists.

Monday, April 13th KAATSU At Home Workout

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

For more information on Laurel, visit her website at www.wellnesswithlaurel.com.

To join the daily KAATSU At Home Zoom workouts, visit here (https://us04web.zoom.us/j/2827965029?pwd=S2dvWXNIZmg5WG5QeGFnemxXZDZDUT09), Meeting ID 282-796-5029, Password 102833. Or call by dialing +1-253-215-8782 or +1-301-715-8592, Meeting ID 282-796-5029, Password 102833.

Copyright © 2014 - 2020 by KAATSU the Original BFR

KAATSU At Home: No Time No Excuse - Household KAATSU

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



Steven Munatones led a household workout-focused KAATSU At Home session geared for Baby Boomers on Friday, April 10th.

People can use KAATSU the original BFR for exercise or rehabilitation while...

* typing an email in your office
* waiting for an airplane or the train
* sitting in the passenger seat on a long drive
* washing the dishes
* washing the windows or your car
* folding clothes
* watching TV
* doing homework or reading a book
* walking your dog
* stretching
* vacuuming the carpet
* packing and unpacking your bags
* tidying up your room
* gardening or raking leaves or shoveling snow (caution: extremely hard!)

Once you understand that exercise and rehabilitation can be done anywhere anytime, your efficiency and effectiveness in getting things done goes way up. And exercise is transformed to simple movement - that you constantly do during the course of your day - with KAATSU equipment.

George Newman of Arvada, Colorado provided information on trigger points and plantar fasciitis.

Plantar Fasciitis can be caused by trigger points. Trigger points (or myofascial trigger points) are localized muscle spasms that can cause referred pain. When people use foam rollers, they are generally trying to work out trigger points. Trigger points are defined as exquisitely tender spots that can be felt in discrete taut bands of hardened muscle tissue that produce localized and/or referred pain.

For plantar fasciitis, these muscles are common suspects in order of most to least frequent:

* Soleus
* Gastrocnemius
* Quadratus plantae
* Flexor digitorum brevis
* Abductor halluces
* Abductor digit minimi
* Tibialis posterior

In the graphic in the links for each muscle, the X is a likely location of the trigger point in the muscle. The red is where you might feel the pain. When you go “find” a trigger point, pressing fairly hard in the area of the X, you should feel some pain, if there is a trigger point. Sometimes it feels like a very sharp pain. A common place to find trigger points is in the muscles at the top of the shoulders, as many people carry tension there.

An excellent layperson’s book on trigger points is The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief by Claire Davies 3rd edition. Davies presents a massage technique to release the trigger point. Massage the trigger point in one direction, like you are ironing, at a pain level of about 7 for 10 or so strokes. If it hasn’t released, quit for a while and come back later. In my case, I had knee pain for 10 years before I learned of this. It took me weeks of daily massage to get the points to release and much longer for them not to come back.

There are other release techniques. Physical therapists do dry needling. For techniques you can do yourself here are some others:

* Ice and stretch. Put an ice pack over the trigger point for about 10 seconds, then stretch the muscle. Recheck to see if it has released. Repeat if necessary.
* Contract and stretch. Put the muscle into near stretch position and the contract it at about 20% force. Repeat on the agonist muscle (i.e. the triceps if the trigger point is in the biceps). Now stretch the muscle with the trigger point. Recheck to see if it has released. Repeat if necessary.
* Fold and hold. This is known as Strain-CounterStrain in the osteopath world. Can be easier with a partner. Find the trigger point. Keeping pressure on the trigger point, find a position for the muscle where the trigger point pain is at least 2/3’s less. Now you can release the pressure on the trigger point, but hold the position for 90 seconds. Recheck to see if it has released. Repeat if necessary. This technique has a very high release probability.
* Ischemic compression. This is commonly used by massage therapists. Press and hold pressure on the trigger point till the pain diminishes.

The big references is the two volume set by Travell and Simons. Myofascial Pain and Dysfunction: The Trigger Point Manual (2-Volume Set). These are overkill for most lay people. The illustrations from triggerpoints.net are from these books.

Copyright © 2014 - 2020 by KAATSU Global

KAATSU At Home With Will Branum of Naked Warrior Recovery

For who? Work-at-home employees, student-athletes, competitive athletes, Navy SEALs, tactical athletes
For what? Functional movement, strength, flexibility, mobility, KAATSU At Home



A U.S. Navy SEAL with 26 years of service, William Branum is the founder of Naked Warrior Recovery and a KAATSU Master Specialist.

At an early age in his home state of Mississippi, Branum knew he wanted to be part of a team that would push him beyond whatever limits he thought he had and still enjoy the outdoors and all it had to offer. He charged forward and became an Eagle Scout and joined the Navy immediately after high school graduation. After graduating from the famed Navy SEAL Training (BUD/S Class 208), he was stationed in Virginia Beach, then San Diego, and finally Oahu where he served on multiple SEAL Teams, taught SEAL Sniper School, and deployed around the globe.

As with too many veterans, Branum suffered from numerous physical injuries and psychological symptoms that negatively impacted his well-being and quality of life.

He talked about his use of KAATSU the original BFR both at home and in the Pacific Ocean, his company, and THC-free CBD in the KAATSU At Home interview series with Navy SEAL captain John Doolittle and Steven Munatones.

For information about Branum's Naked Warrior Recovery and Branum, visit here.

Copyright © 2014 - 2020 by KAATSU Global

KAATSU At Home Workouts - Literally

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



Cory Keirn DPT discusses KAATSU the original BFR and its impact on the future of exercise with the KAATSU Cycle 2.0 above.

In times of stress and self-isolation in quarantines and under shelter-in-place ordinances, KAATSU can be thoroughly and effectively integrated into your home life - so you can stay fit and maintain your healthy weight.







You can do the standard KAATSU 3-Point Exercises on your arms and legs - see above.

But you can also use KAATSU for exercise or rehabilitation while...

* typing an email in your office
* waiting for an airplane or the train
* sitting in the passenger seat on a long drive
* washing the dishes
* washing the windows or your car
* folding clothes
* watching TV
* doing homework or reading a book
* walking your dog
* stretching
* vacuuming the carpet
* packing and unpacking your bags
* tidying up your room

Once you understand that exercise and rehabilitation can be done anywhere anytime, your efficiency and effectiveness in getting things done goes way up. And exercise is transformed to simple movement - that you constantly do during the course of your day - with KAATSU equipment.



Retired Navy SEAL captain John Doolittle will lead 2 KAATSU At Home workouts on Friday, April 10th.

The first workout is geared for aging Baby Boomers (i.e., those over 50 years old). This Zoom meeting will be at 10 am California time / 1 pm New York time / 6 pm GMT.

The second workout is geared for younger competitive athletes. This Zoom meeting will be at 3 pm California time / 6 pm New York time / 11 pm GMT.

​​• Mondays: KAATSU At Home Zoom Workouts - Focus on Strength
​​• Tuesdays: KAATSU At Home Zoom Workouts - Focus on Speed
​​• Wednesdays: KAATSU At Home Zoom Workouts - Focus on Stamina
​​• Thursdays: KAATSU At Home Zoom Workouts - Focus on Flexibility
​​• Friday: KAATSU At Home Zoom Workouts - Focus on Core Strength & Balance

KAATSU At Home Workout #5 - Focus on Core Strength & Balance

​​Warm-up:
​​​​• Stretch and drink an entire water bottle before the workout begins.
​​• Put on KAATSU Arm Bands snugly. Be able to put one finger between your arms and the bands, but not two fingers between your arms and the bands (this would be too loose).
* Grab big beach towels and a bedsheet or heavy blanket

​Exercise #1:
​​​​• 3 sets of Hand Clenches + Biceps Curls + Triceps Extensions
Set 1: 20 slow Hand Clenches + 10 very fast Hand Clenches. Rest 20 seconds.
Set 2: 20 slow Biceps Curls + 10 very fast Biceps Curls. Rest 20 seconds.
Set 3: 20 slow Triceps Extensions + 10 very fast Triceps Extensions. Rest 20 seconds.​​

Exercise #2:
​​​• Folding towels
Set 1: Fold and refold a towel for 60 seconds. Rest 20 seconds.
Set 2: Very quickly fold and refold a towel for 60 seconds. Rest 20 seconds.
Set 3: Very quickly fold and refold a towel for 60 seconds. Rest 20 seconds.

Exercise #3:
​​​• Rolling towels
Set 1: Lay a towel down flat on a table or bed. Roll and unroll the towel using your forearms for 60 seconds. Rest 20 seconds.
Set 2: Very quickly roll and unroll the towel using your forearms for 60 seconds. Rest 20 seconds.
Set 3: Very quickly fold and refold a towel for 30 seconds. Rest 20 seconds.

Exercise #4:
​​​​• Making a bed
Set 1: Fold and refold a bedsheet or heavy blanket for 60 seconds. Rest 20 seconds.
Set 2: Very quickly fold and refold the bedsheet or heavy blanket for 60 seconds. Rest 20 seconds.
Set 3: Grab the end of the the bedsheet or heavy blanket and shake it out for 60 seconds. Rest 20 seconds.

​Exercise #5:
​​• ​​​Wax on, wax off
Set 1: Take a small towel and lay it on a table. Move it around in the clockwise direction with one hand in little circles for 60 seconds. Rest 20 seconds.
Set 2: Move the towel around in the clockwise direction with one hand in big circles for 60 seconds. Rest 20 seconds.
Set 3: Quickly move the towel around in the clockwise direction with one hand in either little or big circles for 20 seconds (your choice). Rest 20 seconds.
Set 4: Move the towel around in the counterclockwise direction with the other hand in little circles for 60 seconds. Rest 20 seconds.
Set 2: Move the towel around in the counterclockwise direction with the other hand in big circles for 60 seconds. Rest 20 seconds.
Set 3: Quickly move the towel around in the counterclockwise direction with the other hand in either little or big circles for 20 seconds (your choice). Rest 20 seconds.

Exercise #6:
​​• Take off KAATSU Arm Bands and hydrate during 3-minute rest. ​​• Then, put on KAATSU Leg Bands snugly. Be able to put one finger between your legs and the bands, but not two fingers between your legs and the bands (this would be too loose).

Exercise #7:
​​• ​​​Balancing
Set 1: Put the towel on your head and balance on one leg for 30-60 seconds. If this is too easy, grab 2 full water bottles in both hands and move your hands around to purposefully create instability in your core. Rest 20 seconds.
Set 2: Repeat. Rest 20 seconds.
Set 3: Put the towel on your head and balance on the other leg for 30-60 seconds. Rest 20 seconds.
Set 4: Repeat. Rest 20 seconds.

Exercise #8:
​​• ​​​KAATSU Walking
Set 1: Put a small book on your head and walk around the room for 30-60 seconds. If this is too easy, do leg lunges with the book on your head. Rest 20 seconds.
Set 2: Repeat two times. Rest 20 seconds between each set.

Exercise #9:
​​• Jumping Jacks
Set 1: Put the towel on the floor. Quickly jump over it 20 times forwards and backwards. Rest 20 seconds.
Set 2: Put the towel on the floor. Quickly jump over it 20 times left and right. Rest 20 seconds.

Exercise #10:
​​• Stretching
Set 1: Stand up straight and try to touch your toes for 10 seconds. Relax and repeat 3 times.
Set 2: Sit on floor with your legs in front of you. Try to touch your toes for 10 seconds. Relax and repeat 3 times.
Set 3: Sit on floor with your legs apart. Try to touch your toes for 10 seconds. Relax and repeat 3 times.

Join the Zoom platform here at https://us04web.zoom.us/j/2827965029?pwd=S2dvWXNIZmg5WG5QeGFnemxXZDZDUT09 with Meeting ID 282-796-5029, Password 102833.

Copyright © 2014 - 2020 by KAATSU Global

KAATSU At Home Workouts - Zooming In On Stamina

For who? Work-at-home employees, student-athletes, competitive athletes, runners, Navy SEALs
For what? Functional movement, strength, flexibility, mobility, KAATSU At Home, recovery









































Retired Navy SEAL captain John Doolittle led 2 stamina-focused KAATSU At Home workouts on Wednesday, April 8th. These workouts are more leg-focused than other KAATSU workouts that were offered this week.

The first workout was geared for aging Baby Boomers (i.e., those over 50 years old). The second workout was geared for younger competitive athletes.

​​• Mondays: KAATSU At Home Zoom Workouts - Focus on Strength
​​• Tuesdays: KAATSU At Home Zoom Workouts - Focus on Speed
​​• Wednesdays: KAATSU At Home Zoom Workouts - Focus on Stamina
​​• Thursdays: KAATSU At Home Zoom Workouts - Focus on Flexibility
​​• Friday: KAATSU At Home Zoom Workouts - Focus on Core Strength & Balance

KAATSU At Home Workout #3 - Zooming In On Stamina

Warm-up:
​​• Stretch and drink an entire water bottle before the workout begins
​​• Put on KAATSU Arm Bands snugly. Be able to put one finger between your arms and the bands, but not two fingers between your arms and the bands (this would be too loose).

Exercise #1:
​​• 3 sets of Hand Clenches + Biceps Curls + Triceps Extensions
Set 1: 20 slow Hand Clenches + 10 fast Hand Clenches. Rest 20 seconds.
Set 2: 20 slow Biceps Curls + 10 fast Biceps Curls. Rest 20 seconds.
Set 3: 20 slow Triceps Extensions + 10 fast Triceps Extensions. Rest 20 seconds.

​​Exercise #2:
​​• Take off KAATSU Arm Bands and hydrate during 3-minute rest.
​​• Then, put on KAATSU Leg Bands snugly. Be able to put one finger between your legs and the bands, but not two fingers between your arms and the bands (this would be too loose).

Exercise #3:
​​• 3 sets of Heel Raises + Standing Leg Curls + Non-lock Quarter Squats
Set 1: [2x] Do Heel Raises for 30 seconds + hold for 10 seconds. Rest 20 seconds.
Set 2: [2x] Do Standing Leg Curls for 30 seconds + hold for 10 seconds. Switch legs and repeat. Rest 20 seconds.
Set 3: [2x] Do Non-lock Quarter Squats for 20 seconds + hold for 10 seconds. Switch legs and repeat. Rest 20 seconds.

Exercise #4:
​​• 3 sets of Standing Lunges
Set 1: [3x] Standing Lunges on left leg for 30 seconds. Rest 20 seconds.
Set 2: [3x] Standing Lunges on right leg for 30 seconds. Rest 20 seconds.
• Note: if your knees or ankles hurt or this is uncomfortable, walk in place with high steps as an alternative.

Exercise #5:
​​• 3 sets of Mountain Climbers
Set 1: Medium-pace Mountain Climbers for 30 seconds + 10 fast Mountain Climbers all-out. Rest 20 seconds.
Set 2: Medium-pace Mountain Climbers for 20 seconds + 10 fast Mountain Climbers all-out. Rest 20 seconds.
Set 3: Medium-pace Mountain Climbers for 10 seconds + 10 fast Mountain Climbers all-out. Rest 20 seconds.
• Note: If your knees or ankles hurt or this is uncomfortable, walk in place quickly as an alternative.

Exercise #6:
​​• 3 sets of Non-rope Jumping Jacks
Set 1: Jump lightly for 30 seconds - up and down. Rest 20 seconds.
Set 2: Jump lightly for 30 seconds - left and right. Rest 20 seconds.
Set 3: Jump lightly for 30 seconds - forwards and backwards. Rest 20 seconds.
​​• Note: if your knees or ankles hurt or this is uncomfortable, stretch your quadriceps, hamstrings and calves as an alternative.

Exercise #7:
• 3 sets of Burpees
Set 1: Medium-pace Burpees for 20 seconds + 10 fast Burpees all-out. Rest 20 seconds.
Set 2: Medium-pace Burpees for 15 seconds + 5 fast Burpees all-out. Rest 20 seconds.
Set 3: Medium-pace Burpees for 10 seconds + 1 fast Burpee all-out. Rest 20 seconds.

Exercise #8:
​​• 2 sets of All-out Mountain Climbers
Set 1: Fast-pace Mountain Climbers for 20 seconds. Rest 20 seconds.
Set 2: Fast-pace Mountain Climbers for 20 seconds. Rest 20 seconds.
• Note: If your knees or ankles hurt or this is uncomfortable, walk in place quickly as an alternative.

Extra Exercise #9:
• Go outside and walk quickly for 10 minutes. Then cool-down with 2 KAATSU Cycles.

Extra Exercise #10:
• More Burpees.
• More Mountain Climbers.



Copyright © 2014 - 2020 by KAATSU Global