KAATSU blog posts testimonials, protocols, case studies, techniques and ideas about KAATSU the Original BFR for recovery, rehabilitation, functional mobility and athletic performance. Statements included in this blog have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
While some competitors in the BFR market claim that BFR (Blood Flow Restriction) training started in the 1930's, it is interesting to read the original United State patent on KAATSU bands and KAATSU training.
KAATSU inventor Dr. Yoshiaki Sato (see brief summary of history here) submitted his original patent filing in November 1993: Tightening tool for muscle training and muscle training method using same. The patent submission was granted by the US Patent & Trademark Office in November 2000 in the United States and other countries.
The original patent (read here) describes "a tightening tool including an elastic body in the form of a belt, rope, tube, etc. for forming a tightening loop adapted to surround a desired part of muscles and tighten it, and locking means for holding the tightening loop at a desired size. A muscle training method for accelerating enlargement and strengthening of the muscles can be practiced by the tightening tool to temporarily block the flow of blood to the desired part of the muscle."
Dr. Sato's original KAATSU elastic, stretchable bands and the concept of using bands to strengthen muscle were revolutionary then - and remains so even now as the KAATSU technology, equipment and protocols have advanced many iterations after decades of dedicated research by academics, and clinical testing by physiologists, cardiologists, internists, and physical therapists, and practical applications by coaches, athletes, sedentary individuals, cardiac rehab patients, and individuals up to the age of 104 years.
The Pursuit of Gold with Laura Wilkinson is a podcast by Olympic 10m platform diving gold medalist and world champion Laura Wilkinson focusing on in-depth discussions with Olympic and Paralympic athletes, sports professionals, elite coaches, and experts.
During her conversations that cover a wide spectrum of topics , KAATSU user Wilkinson and her guests describe their physical, mental, emotional, and spiritual tools that help shape them and generate peak performance.
The links to each of her podcasts to date are posted below:
Outside Magazine recently published an article entitled, "Is Blood-Flow Restriction the Future of Performance?" Reporter Hayden Carpenter points that that Olympic athletes like Mikaela Shiffrin have started adopting the training technique to increase endurance, muscle mass, and more. The global revolution started in 2014 with KAATSU Global and its patented KAATSU equipment and proprietary, protocols.
Carpenter is a climber and a writer living in Santa Fe, New Mexico.
KAATSU® was invented in Japan by Dr. Yoshiaki Sato in 1966 and was quietly used by a number of competitive, Olympic and professional athletes in Japan for decades before it was introduced in the United States in 2014. KAATSU's line of products are engineered and designed in Southern California where KAATSU Global established itself as the pioneer and gold standard in the emerging Blood Flow Restriction (BFR) market that automatically and safely optimizes blood circulation for health, fitness, rehabilitation, and recovery.
KAATSU® equipment (KAATSU M3, KAATSU Nano, KAATSU Cycle 2.0, KAATSU C3, KAATSU B1) includes a small automated compressor and pneumatic, stretchable bands which are placed around your arms or legs. The bands inflate and deflate in a patented sequence based on algorithms that boost circulation, improve hormonal balance, and develop muscle tone in a time-effective manner with a minimum of effort.
KAATSU® equipment and proprietary protocols offer unparalleled performance, precision, and safety for users of all ages, fitness levels, and walks of life - and can be used anywhere anytime to help you Recover Faster, Rehab Stronger and Perform Better.
KAATSU® equipment and proprietary protocols are also widely used by Summer Olympic medalists in swimming, water polo, diving, track & field, wrestling, boxing, basketball, baseball, soccer, etc.
The OpenCures CEO explains his view of the future, "We have entered a new golden age of biology and medicine. The rapid development and convergence of multiple technological fields have led us to expect tremendous breakthroughs in addressing previously unapproachable medical problems.
We now envision a future where the degenerative diseases people suffer and die from as they get older will be eliminated or drastically reduced. Imagine, no Alzheimer's disease, no Parkinson's disease, no heart disease, no COPD (chronic obstructive pulmonary disease) or the myriad other ailments which afflict our parents and older loved ones, and, eventually, ourselves."
That is, admittedly, an ambitious view of healthcare's future. But Dr. Perrott is motivated to see it come to fruition.
"As a cancer survivor, one thing I am particularly clear on, is that we are all patients-in-waiting.
You never know when you or someone you love is going to go from healthy to patient...sometimes in a moment."
He is driven to make a significant impact in accelerating the development of the therapies and interventions promised by emerging technologies - in a collaborative effort. "Those of us who understand that we all win in terms of extended health if we WORK TOGETHER to minimize the time to the arrival of new effective health technologies, perhaps in time for our parents' generation. This is my compass and my focus, from my own research, to the convening of like minds and organizations to bring their own expertise and skills to bear on our common challenges."
Dr. Perrott wants many people to take part in this evolution - rather, a revolutionary global effort - that everyone can take part in. "One may think they have no role to play in taking research from bench-to-benefit, but there is no Department of Cures. There is no cavalry coming to save us. We don't know exactly when breakthroughs will occur, but they will take longer if people just standby and wait for others. You have a lot to contribute. You can get engaged."
But he believes the public is the cavalry. "It is clear to anyone who has faced an existential medical crisis that we have a problem with slow development of ways to maintain and restore health. We need to warpspeed research and development for cures for disease. A global threat by a virus galvanized research and industry to cut the development time of a vaccine more than tenfold. We know it is possible to move MUCH MUCH faster than things have been moving.
The reason why development is slow is not technological, but human. Companies are more concerned with pleasing investors focused on a return than on warpspeeding the development of products and services that can help customers. Time to the development of cures is not their concern, they are not their own customer. They are not bad people, but in a normal economic cycle, not serving the customer would result in the company going broke. The customer has no recourse for non-performance of the system supposedly developing their products and services."
Dr. Perrott believes patients are much too patient. "It's time to wake up and realize how badly we are being served by the research and health technology industry. OpenCures seeks to remedy this shortcoming by engaging the customer who wants solutions developed as quickly as possible and harnessing their self-interest. With OpenCures, you can use science to examine your health at unprecedented resolution. Together we build a rich data resource that is used to reward research important to us. No one is going to do this job for us."
Dr. Perrott and his team at OpenCures believes that when it comes to curing aging, there can be no compromise or delay. They work diligently and strategically to speed up every aspect of the longevity intervention development cycle by combining tools, technology, and the ecosystem to get to new interventions, precision medicine, and better personal health management.
VitaDAO, the world's first decentralized intellectual property collective with a mission to extend the human lifespan through research, financing, and commercialization of longevity research, and Gitcoin, a platform of open source software in Python, Rust, Ruby, JavaScript, Solidity, HTML, CSS, and Design, partnered to fund longevity - and selected OpenCures as one of their selected projects. "Both companies teamed up to propose Longevity Projects curated by the VitaDAO community that help further the mission and goals of the Longevity space. They are promoted on the Gitcoin platform to receive community-driven funding through quadratic funding. With the quadratic funding mechanism, donating $1 will match over $200 from a larger investment pool to your desired project. OpenCures would love your help - visit here."
If individuals would like to request access to the OpenCures platform, visit here.
Naoyuki Kato of Gold's Gym Japan placed third in the 2021 IFBB World Championships.
The former competitive gymnast from Saitama Prefecture in Japan competed in the International Federation of Bodybuilding and Fitness 40-44 years, under 80 kg masters division and finished his highest career placing yet in the competition in Santa Susanna, Spain on November 8th.
13 top bodybuilding and fitness representatives from Japan had to quarantine, but Kato worked on free weights and used KAATSU equipment during his final build-up to the championships.
The 40-year-old Kato has a number of podium finishes in domestic Japanese competitions (2005 Chiba Prefecture Body Building Championship Championship, 2008 Kanto class Championship 75 kg class championship, 2011 Kanto Body Building Championship, 2012 Japan Open Championship Championship, 2013 Japan Championship 9th place, 2014 Japan Championship 11th place, Japan Class Championship 70 kg class, 2019 Japan Championship 3rd place, Japan Class Championship 70 kg class 3rd place, 2021 Japan Class Championship 4th place), but this was his first top finish in an international IFBB championship.
Kato explains the importance of balance, "I try my best to keep balance between work, family, and bodybuilding. To do that, I must first be healthy. I can work because I am healthy and also help with child-rearing and housework at home.
If you are healthy, you can build muscle. Health is the basis of everything."
Kato first used the KAATSU Cycle 2.0 equipment as a countermeasure against swelling on the airplane when traveling to Spain. "Since the competition was in Spain and the flight time from Japan was 15 hours, I brought the KAATSU Cycle 2.0 on board as my carry-on baggage and used it [in the airplane] as a countermeasure against swelling. I performed four Cycle sets at the pressure levels 3-4 on the airplane twice every 5 hours with my legs. By pressurizing with the KAATSU Air Bands, my blood flow improved, and I was able to enter the country while maintaining my good condition.
I also used the equipment for my on-site KAATSU CycleⓇ training. The training facility at the local hotel had a limited amount of free weights, so we were able to maintain training intensity by utilizing KAATSU Cycle sets that with low loads. In addition, during times when training time was not available to us, we used KAATSU pressure in our rooms to perform KAATSU Training using resistance bands.
Lastly, I also used the KAATSU equipment for pumping up the backstage during the day of the championships. Immediately before my time on stage, the KAATSU pressure was set at 200 SKU and I got pumped up.
I was able to efficiently pump up my muscles in a short time.
Kato explains how the KAATSU equipment can be used in the future, "We can use for rehabilitation and injury prevention. Once a week, we do medium intensity KAATSU Cycle sets with a large range of motion and high frequency. We can also use the KAATSU Constant mode for muscle hypertrophy, especially on our arms; other body parts are used to pump up as a finisher to our training."
When experienced KAATSU Master Specialists first saw famed actor Chris Hemsworth do KAATSU on Instagram, they cringed (see here) and shook their heads.
The flood of emails and texts from around the world that were sent to KAATSU Global headquarters were a clear indication that the Australian actor best known for playing Thor in the Marvel Cinematic Universe was incorrectly doing KAATSU and was not following basic, well established, and proven KAATSU protocols.
Jackson Thomas of Insider recently wrote an article (Chris Hemsworth has stopped using blood-flow restriction to build his arm muscles, side effects can be 'quite painful') that described Hemsworth's KAATSU experience.
As the experienced KAATSU Master Specialists know well, KAATSU is not meant to be painful; KAATSU is meant to be gentle on the body. In particular, the Progressive KAATSU Cycle mode provides a rhythmic, progressively incremental pressure and decompression pattern that builds muscle very effectively and efficiently. KAATSU is certainly not meant to be used with heavy weights or cause extreme discomfort.
"A KAATSU workout can certainly be intense for some athletes and actors who wish to quickly transform their bodies, but it is never meant to be painful," explains Steven Munatones who has been doing KAATSU since 2001. "Pain should have been a clear signal to Chris that his use of KAATSU was wrong, especially for a first-time user.
The commonly held premise, primarily demonstrated and explained online YouTube, that KAATSU restricts blood flow is wrong. There is certainly a moderation (slowing down) of venous flow from the limbs back to the torso, but there is no occlusion - or at least, there is not meant to be restriction or occlusion when people properly, safely and optimally do KAATSU. This concept of restriction and occlusion is a very unfortunate result of flat-out wrong information that is often posted online and marketed by young trainers and social media savvy BFR promoters on Instagram and YouTube."
In the above image of an arm with the KAATSU AirBands on at a high SKU pressure (300 SKU), you can see the arterial blood flow remains unimpeded and the venous return is only slightly moderated when the AirBands are inflated in a gradual, progressively incremental pattern.
Hemsworth's trainer Ross Edgley described KAATSU as "...one of the most uncomfortable training methods I’ve experienced but part of the puzzle in growing Thor’s arms to look like the legs of a racehorse. Don’t try this at home unless you have yourself a professional pain guru."
"Pain should NOT part of the KAATSU journey. There is no need for pain gurus in the KAATSU community. Pain should have been an immediate signal to stop," said Munatones. "Chris also did not do Progressive KAATSU Cycle sets, the standard protocol. This is THE key essence of the entire KAATSU principle. In Chris' Instagram post, you can see when the KAATSU AirBands were placed on his upper arms, he immediately opened and closed his hands. Then, Chris started right into lifting heavy weights with the AirBands placed on too tightly - this was another wrong step. His frowning facial expressions were indicative of his extreme discomfort. These indicate that occlusion was setting in - as opposed to engorgement which is what KAATSU users want. KAATSU users want the blood IN the limbs; not OUT of the limbs.
We can confidently assume that if Chris had checked his CRT (Capillary Refill Time) on the palm of his hands by firmly pressing his thumb into the base of his palm, the blood would refill quite slowly; certainly slower than the recommended 1-2 seconds.
This slow CRT on the palm of his hands is a clear, visual indication that arterial flow is being significantly impeded. That is, blood flowing from his torso to his arms through his brachial artery is being occluded and there is insufficient blood circulation to his arm.
The brachial artery is the major blood vessel supplying blood to your upper arm, elbow, forearm and hand. It starts in your upper arm, just below your shoulder, and runs down through the crease in front of your elbow. This artery is purposefully occluded when you get your blood pressure taken. When this artery is sufficiently compressed (as with an inflated blood pressure cuff or improperly applied KAATSU AirBands), blood flow is occluded - an unsafe practice.
Experienced KAATSU Master Specialists often talk about the KAATSU Smile. The Smile is the usual and expected outcome of users after their KAATSU sessions. In contrast, Chris's pain clearly showed on his face throughout and after his KAATSU session. He was uncomfortable and not happy. There is a clear difference between the discomfort due to intensity of KAATSU movements and the lactate build-up and the pain of misuse. Damage to soft tissue and our joints and ligaments is far different than the physiological discomfort from metabolic waste build-up.
KAATSU is - simply put - not a tourniquet or blood pressure cuff or occlusion bands. KAATSU AirBands were never designed or manufactured to cut off or restrict any blood flow. Ever. This was not the invention of Dr. Sato. Rather, KAATSU equipment was specifically designed and manufactured to do quite the opposite, in fact. Properly applied KAATSU AirBands in the KAATSU Cycle mode leads to greater blood circulation and a hormonal response precisely because the vascular tissue becomes more elastic with gradual, gentle KAATSU Cycle sets. The blood engorges the vascular tissue - it is not occluded as is implied with the acronym BFR: Blood Flow Restriction."
But, for too many years, trainers and coaches have pushed occlusion and pain are part of BFR training. They augment their campaign with images of young, fit, chiseled models. While occlusion and pain may be a part of BFR because of their tourniquets, cuffs and occlusion bands, these outcomes are not part of proper, safe and optimal KAATSU.
"That is why KAATSU is used by so many people over the age of 50 - and by the U.S. military and professional athletes," says Munatones. "Their goals are not only quite specific - to be able to train, recover and rehabilitate anywhere anytime, but also because KAATSU is gentle and gradual, a daily KAATSU regimen is easily sustainable and convenient to use for people of all ages."
When occlusion and pain are not part of the equation, and KAATSU pressure is gently, temporarily, and gradually applied - as has always been the KAATSU Cycle protocol, then the body acts and responds differently than what Hemsworth experienced. The seminal long-term research that was performed over a 10-year period between 2004 and 2014 at the University of Tokyo Hospital under the guidance of cardiologists proved these outcomes."
In the image above, you can see the upper arm of a competitive collegiate soccer player (in his early 20's) with the KAATSU Air Bands on a constant KAATSU pressure of 300 SKU (approximately equal to 300 mmHg). This amount of pressure is not recommended for a vast majority of people, but even at these high and sustained pressures, the KAATSU Air Bands do not occlude any arterial blood flow - and the pressure only very slightly modified the venous blood flow back to the torso.*
This is how KAATSU is properly, safely and optimally used.
There are three major players in the market originally created by Dr. Yoshiaki Sato in Tokyo: the devices designed and manufactured by KAATSU Global, Inc. (e.g., KAATSU Nano, KAATSU Master 2.0, KAATSU Air Bands, KAATSU B1, KAATSU C3, KAATSU M3, KAATSU C4, and KAATSU B2), the Delfi Portable Tourniquet System for Blood Flow Restriction marketed by Johnny Owens, and B Strong as marketed by Dr. James Stray-Gundersen.
There is much confusion and misunderstandings in the marketplace about the difference in equipment and protocols for these three leading products and approaches.
The Delfi product identifies total occlusion pressure and then applies a specific percentage of that pressure during its applications. In contrast, the KAATSU products are not designed to even remotely approach occlusion pressure.
B Strong is occasionally used on all four limbs at once - something that KAATSU users would never do...because it is unnecessary, proven after 10 years of focused researched at the 22nd Century Project at the University of Tokyo Hospital by cardiologists and KAATSU inventor Dr. Sato.
This fact was identified by Professor Alyssa Weatherholt of the University of Southern Indiana, Professor William VanWye of Western Kentucky University, and Johnny Owens of Owens Recovery Science (the exclusive distributor of the Delfi Portable Tourniquet System for Blood Flow Restriction equipment).
They presented a study called Pressure Needed to Achieve Complete Arterial Occlusion: A Comparison of Two Devices Used for Blood Flow Restriction Training [see here].
The researchers concluded a wider cuff of the Delfi Portable Tourniquet System for Blood Flow Restriction is able to restrict arterial blood flow at significantly lower pressures compared to the narrow cuff [KAATSU Air Bands] using the KAATSU Master. The key finding of this study is as follows:
“We were unable to achieve complete arterial occlusion in any participant with the KAATSU cuff.”
The KAATSU equipment was designed and is specifically manufactured to avoid arterial occlusion in the limbs. This fact is precisely why KAATSU was originally defined by Dr. Yoshiaki Sato, the KAATSU inventor, and leading Japanese cardiologists at the University of Tokyo Hospital as a Blood Flow Moderation (BFM) device.
While the vernacular nuance between BFM and BFR may be overlooked by many (venous flow modification versus arterial flow restriction), the modification of venous flow is critical to understanding the safety and goal of KAATSU as certified KAATSU Specialists understand.
"There is no part of the KAATSU protocols that includes as part of its protocols - or tries to achieve - arterial occlusion. This is why KAATSU is definitely not occlusion training, tourniquet training, O-training, or any kind of blood flow restriction modality," explains Steven Munatones. "This is why KAATSU equipment does not use cuffs or bands that are specifically designed to occlude or manufactured to restrict arterial flow. KAATSU Air Bands are not tourniquets or blood pressure cuffs. Rather, the stretchable bands are designed with flexible, elastic air bladders that inflate inwards towards the limb at very moderate pressures to minimally modify venous flow.
This pressure is gentle on the body and uniform because the limb is evenly and safely compressed by a bed of air. This principle and practical engineered solution leads to blood pooling in the limb - not arterial occlusion. This fact was independently determined by researchers and the leading Delfi proponent of BFR.
Furthermore, the patented KAATSU Cycle allows normal arterial and venous flow every 20 seconds which means it is safe, effective and gentle for people of all ages (including up to 104 years - see here).
In summary:
1. The purpose of KAATSU equipment and its protocols is a reduction in venous flow via blood flow moderation, a term first coined in the 1990s by Dr. Sato and Doctors Nakajima and Morita, cardiologists at the University of Tokyo Hospital.
2. The pneumatically controlled KAATSU Air Bands is designed to achieve a reduction in venous flow is a very different approach from BFR and its widely-promoted use of blood pressure cuffs that are specifically designed to achieve limb occlusion.
3. When the KAATSU equipment is used, its users agree to follow the specific protocols as defined by its inventor, Dr. Sato. Specifically, KAATSU protocols and equipment are designed not to occlude.
4. The stretchable, pneumatically controlled KAATSU Air Bands are not (blood pressure) cuffs. A cuff is a term that refers to devices specifically engineered for limb occlusion.
5. KAATSU Specialists understand the importance of users to know both their Base SKU pressure and their Optimal SKU pressure while using in the KAATSU Cycle and KAATSU Training modes. To refer to KAATSU pressure without reference to both Base SKU and Optimal SKU pressures is misleading.
There is another paper written by Jeremy P. Loenneke, Christopher Fahs, Lindy Rossow, Robert Thiebaud, Kevin T. Mattocks, Takashi Abe, and Michael G. Bemben (Blood flow restriction pressure recommendations: a tale of two cuffs) that addresses this subject from another perspective.
Reden Dionisio, President & CEO of Fortis Et Fidelis®, interviewed KAATSU Global Chief Revenue Officer John Doolittle on the BRAVE AND FAITHFUL PODCAST.
Dionisio explains the foundation of his podcast, “To the brave and faithful, nothing is impossible. We have insightful conversations with our brave and faithful military veterans and service members.
Fortis is the Latin word for strong, brave. Fidelis is the Latin word for faithful, loyal. To learn more, visit here.
The podcast with Navy SEAL Captain Doolittle is here on Apple and here on Amazon for the Fortis Et Fidelis® channel.
For who? brain injury survivors, paraplegics, quadriplegics, amputees, car accident victims For what? recovery, strength building, functional movement
Justin Sponaugle is a US Marine whose lower left arm was recently amputated.
Operation Healing Forces granted him a new KAATSU C3 and Sponaugle is putting it to good and immediate use.
John Doolittle, a retired Navy SEAL captain and CRO for KAATSU Global explains, "The mission of Operation Healing Forces (OHF) is to help active-duty and recent veteran wounded, ill and injured Special Operations Forces and their families with mental, physical and emotional healing. Its goal is to help them return to the fight or transition successfully into civilian life."
Sponaugle is one of those individuals with a specific need.
Sponaugle said after his initial use of KAATSU, "After only two KAATSU Cycles (about 12 minutes of pressure on and pressure off on the KAATSU C3 unit), the bone doesn't hurt as much and I can definitely move it with a whole lot less pain.
KAATSU improves the circulation on my amputated arm which results in better sensor contact inside my prosthetic - which enables me to move my prosthetic much more efficiently.
At night, before bed, my neuropathic pain is significantly reduced after the KAATSU Cycles.
I have better circulation, better control, and it feels good. This is absolutely amazing and impressive. KAATSU Strong."
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
