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).

KAATSU At Home Workout #2


KAATSU At Home Workout #3


KAATSU At Home Workout #4


KAATSU At Home Workout #5


KAATSU At Home Workout #6


KAATSU At Home Workout #7


KAATSU At Home Workout #8


KAATSU At Home Workout #9


KAATSU At Home Workout #10


KAATSU At Home Workout #11


KAATSU At Home Workout #12


KAATSU At Home Workout #13


KAATSU At Home Workout #14


KAATSU At Home Workout #15


KAATSU At Home Workout #16


KAATSU At Home Workout #17


KAATSU At Home Workout #18


KAATSU At Home Workout #19


KAATSU At Home Workout #20


KAATSU At Home Workout #21


KAATSU At Home Workout #22


KAATSU At Home Workout #23


KAATSU At Home Workout #24


KAATSU At Home Workout #25


KAATSU At Home Workout #26


KAATSU At Home Workout #27


KAATSU At Home Workout #28


KAATSU At Home Workout #29


KAATSU At Home Workout #30


KAATSU At Home Workout #31


KAATSU At Home Workout #32


KAATSU At Home Workout #33


KAATSU At Home Workout #34


KAATSU At Home Workout #35


KAATSU At Home Workout #36


KAATSU At Home Workout #37


KAATSU At Home Workout #38


KAATSU At Home Workout #39


KAATSU At Home Workout #40


KAATSU At Home Workout #41


KAATSU At Home Workout #42


KAATSU At Home Workout #43


KAATSU At Home Workout #44


KAATSU At Home Workout #45


KAATSU At Home Workout #46


KAATSU At Home Workout #47


KAATSU At Home Workout #48


KAATSU At Home Workout #49


KAATSU At Home Workout #50


KAATSU At Home Workout #51


KAATSU At Home Workout #52


KAATSU At Home Workout #53


KAATSU At Home Workout #54


KAATSU At Home Workout #55


KAATSU At Home Workout #56


KAATSU At Home Workout #57


KAATSU At Home Workout #58


KAATSU At Home Workout #59


KAATSU At Home Workout #60


KAATSU At Home Workout #61


KAATSU At Home Workout #62


KAATSU At Home Workout #63


KAATSU At Home Workout #64


KAATSU At Home Workout #65


KAATSU At Home Workout #66


KAATSU At Home Workout #67


KAATSU At Home Workout #68


KAATSU At Home Workout #69


KAATSU At Home Workout #70


KAATSU At Home Workout #71


KAATSU At Home Workout #72


KAATSU At Home Workout #73


KAATSU At Home Workout #74


KAATSU At Home Workout #75


KAATSU At Home Workout #76


KAATSU At Home Workout #77


KAATSU At Home Workout #78


KAATSU At Home Workout #79


KAATSU At Home Workout #80


KAATSU At Home Workout #81


KAATSU At Home Workout #82


KAATSU At Home Workout #83


KAATSU At Home Workout #84


KAATSU At Home Workout #85


KAATSU At Home Workout #86


KAATSU At Home Workout #87


KAATSU At Home Workout #88


KAATSU At Home Workout #89


KAATSU At Home Workout #90


KAATSU At Home Workout #91


KAATSU At Home Workout #92


KAATSU At Home Workout #93


KAATSU At Home Workout #94


KAATSU At Home Workout #95


KAATSU At Home Workout #96


KAATSU At Home Workout #97


KAATSU At Home Workout #98


KAATSU At Home Workout #99


KAATSU At Home Workout #100


KAATSU At Home Workout #101


KAATSU At Home Workout #102


KAATSU At Home Workout #103


KAATSU At Home Workout #104


KAATSU At Home Workout #105


KAATSU At Home Workout #106


KAATSU At Home Workout #107


KAATSU At Home Workout #108


KAATSU At Home Workout #109


KAATSU At Home Workout #110


KAATSU At Home Workout #111


KAATSU At Home Workout #112


KAATSU At Home Workout #113


KAATSU At Home Workout #114


KAATSU At Home Workout #115


KAATSU At Home Workout #116


KAATSU At Home Workout #117


KAATSU At Home Workout #118


KAATSU At Home Workout #119


KAATSU At Home Workout #120


KAATSU At Home Workout #121


KAATSU At Home Workout #122


KAATSU At Home Workout #123


KAATSU At Home Workout #124


KAATSU At Home Workout #125


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