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We do High-Energy 30 & 60 min Cardio Zone Classes www.FitKat.app Virtual On-Demand, Anywhere/Anytime! CPT, GXI, & Nutrition.✌️🤩

Endurance, Strength & Speed Drills using Slow & Fast-Twitch Muscles to Burn Fat, Build Muscle and Feel Amazing. 25+ yrs exp.

01/11/2026

🔥 Top 5 Ab / Core Moves
• Plank: Holds your body in a straight line on elbows and toes to lock the core.

• Dead Bug: Lowers opposite arms and legs while lying on your back to protect the spine.

• Hollow Hold: Keeps your lower back pressed flat on the floor in a banana shape.

• Russian Twist: Rotates the torso from side to side to engage the oblique muscles.

• Bicycle Crunch: Combines rotation and crunch motions to target deep abdominal layers.

🔥 Top 5 Lower Back Moves

• Bird Dog: Extends the opposite arm and leg from an all-fours position to stabilize the lower spine.

• Glute Bridge: Lifts hips upward from the floor to activate the lower back and glutes.

• Pelvic Tilt: Rocks the lower back flat against the floor to release tension.

• Cat-Cow: Arches and rounds the back gently to improve spinal mobility.

• Child’s Pose: Rests hips back toward heels to stretch and relax lower back muscles.
——————————————————

🙌🤩Take Your Fitness Full-Circle with our
~ Cardio Zone Classes ~ at
👉 www.FitKat.app 👈
You get 3 Free Classes to Start….
We’d love to workout with You! ✌️😁

Questions?
Text or Call Us at 719-723-5955

01/11/2026

🦾 Upper body, locked in.
Woman is the down position.
Man is the up position. Match them.

✅ Chest press, 12 reps.
Back flat, a dumbbell in each hand. Down is elbows at 90, palms toward your toes. Up is arms locked out, still two dumbbells.
✅ Dumbbell rows, 12 each arm.
One hand on the bench, pull the weight to your hip, then lower it slow.
✅ Tricep extensions, 15.
Elbows stay in. Down is the weight behind your head. Up is arms straight.
✅ Bicep curls, 15 each arm.
Down is arms long at your sides. Up is the squeeze, elbows pinned.
✅ Lateral raises, 12.
Down is weights by your thighs. Up is arms out to shoulder height, soft elbows.
✅ V-sit crunches, 20.
Down is long on the mat. Up is chest and legs lifted, hands behind your head.
— 3 to 4 sets. Rest 60 to 90 seconds. Save this and train with me at FitKat.app.

🙌 Take you fitness Full- Circle with
FitKat Studio—
🔥 “HR Cardio Zone Training” Classes
1st month on us~ Yes first month No payment,
No commitment, just Pure Fun & Results!!!
→ www.FitKat.app

🔥 FitKat has 25 + years experience in
teaching and training. CPT, GXI & Nutrition
We would love to workout with You!✌️😁

Questions?
Text or Call Us at 719-723-5955
Follow for more.

30/10/2026

🤩 1st month on us ~ 🙌 yes, a FREE month!!!
No payment, No commitment,
just Pure Good Vibes, Fun & Results….. ❤️‍🔥
We are Virtual On-Demand Classes that actually move with YOU — Anywhere & Anytime!!!
🔥 At home on your laptop, phone, computer, TV, or let’s go to the gym or outside with your ear buds and phone/ipad. 😃 We meet you where you want workout!!! www.FitKat.app

In FitKat Classes you don’t just “workout.”
You hit your Zones on purpose. We give you your Zone HR Numbers to hit (Your individualized HR Zones calculated for you.)
So you know EXACTLY what heart rate zone to be in. 🙌😃
I tell you EXACTLY how long to stay there.
Push. Recover. Repeat. It’s all planned so you don’t have to think — you just show up and get it done.
No more wandering around hoping 🫠 you’re working hard enough.
No more Cardio in the wrong zone for 40 minutes and wondering why nothing changed.

🔥You can use any of these…
~ Treadmill,
~ Bike,
~ Elliptical
~ Rower, or
~ Outside crushing it Running or Biking.

🔥 We train by your individual heart rate zones:
🟢 Moderate (70-80%)
🟡 Hard (80-90%)
🔴 MAX (90-100%)

Sync your speed to the beat with Endurance, Strength & Speed drills + built-in Recoveries. Your heart leads… you just follow the fire.🔥

👉 www.FitKat.app 👈
You’re in good hands—
🌟FitKat has 25+ years experience
in teaching and training.
CPT, GXI & Nutrition.

❓Questions? Text/Call me: 719-723-5955
Let’s get it 💥👟💨

🔥 FSC 🔥
Follow for more ~
Check Us 👇 Out at -
www.FitKat.app

30/10/2026

😃 Plyometric jumps are one of the
best things you can do for bone density.
The quick, 💥explosive landings create high ground-reaction forces (about 4–6× your body weight) that wake up osteoblasts and load the hips and spine — the two spots that need it most.
Here’s how to do each move from the poster:

1. Ankle Hops
Stay light on the balls of your feet and do small, quick bounces in place. Keep the knees soft.
2. Jump Squats
Drop into a squat, explode up, and land soft. Reset and repeat.
3. Box Jump
Jump onto a low, sturdy box and land with control. Step down.
4. Lateral Line Hops
Hop side to side over a line (or tape) on the floor. Stay quick and balanced.
5. Double-Leg Bounds
Bound forward on both feet, covering a little ground with each jump. Land soft and keep moving.
6. Squat Jump with Soft Landing
Jump up from a squat and focus on absorbing the landing quietly.

🟢 Beginner
10–12 reps (or 20–30 sec) × 2–3 sets
Rest 60–90 sec
🟡 Intermediate
12–15 reps (or 30–40 sec) × 3 sets
Rest 45–60 sec
🔴 Advanced
15–20 reps (or 40–60 sec) × 3–4 sets
• Rest 30–45 sec
• Start light, land soft, and build slowly.
• Pair these with your FitKat strength workouts and cardio classes for the best results.

Drop a 🦾 if you’re adding these this week, and 🌟 Follow for more.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~
🔥 Train by heart-rate zones with FitKat Studio, on demand and watch everything get Stronger.
🔥 Cardio “HR Zone Training” Classes
❤️‍🔥1st month FREE. Zero commitment. Zero payment.
Just pure vibes and real results. –> FitKat.app

🌟 FitKat has 25 + years experience in
teaching and training. CPT, GXI & Nutrition
We would love to workout with You!✌️😁

Questions?
Text or Call Us at 719-723-5955
Follow for more.

゚viral

29/10/2026

Skipping lunch is one of the fastest ways to 😩 wreck your energy, cravings, and progress.

🔥Your body needs fuel in the middle of the day — especially if you’re training, running around with kids, or just trying to stay strong.
👎 When you skip it, blood sugar drops, cortisol rises, and you end up overeating later (or feeling completely drained).

🤩That’s why I made this for you.
Quick, healthy on-the-go lunch options that actually support your goals: 👇
🔥 Left side → Trying to lose weight.
🔥 Right side → Trying to gain weight/muscle

High protein. Realistic. No fancy prep required.
Save this for the next time you’re in the drive-thru or standing in line at Chipotle. 💪
Fuel your goals — don’t skip the middle of the day.
—————————————————————

🙌🤩Take Your Fitness Full-Circle with our
~ Cardio Zone Classes ~ at
👉 FitKat.app 👈
1st month on us, No Payment, No Stress, Just Fun & real Results….
We’d love to workout with You!✌️😁

Questions?
Text or Call Us at 719-723-5955

29/10/2026

Stop skipping your warm-up. 🔥

😃 A quick limbering routine before you train wakes up your muscles, improves range of motion, and helps you move better so you don’t waste the first 10 minutes of your workout feeling stiff.

• Save this Full Body Stretching poster and hit each one for 10–15 seconds (or 8–10 slow reps) per side:

1. Overhead Shoulder Stretch –
Arms straight up, hands clasped. Open the chest and shoulders.
2. Cross-Body Shoulder Stretch –
Pull one arm across your chest. Loosen the rear delts.
3. Upper Back Stretch –
Hands clasped behind you. Open the chest and upper back.
4. Standing Calf Hold –
Lean into a wall, one leg back. Wake up the calves and ankles.
5. Standing Glute Stretch –
Pull one knee to your chest. Activate the hips and glutes.
6. Standing Hamstring Stretch –
Soft forward fold, reach toward one foot. Lengthen the back of the legs.
7. Standing Quad Stretch –
Hold one foot behind you. Open the front of the hips and quads.

• Do this before every workout. Your body will move better and feel stronger from the first set.
Tag someone who needs the reminder👇and follow for more.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~
🔥 Train by heart-rate zones with FitKat Studio, on demand and watch everything get Stronger.
🔥 Cardio “HR Zone Training” Classes
❤️‍🔥1st month FREE. Zero commitment. Zero payment.
Just pure vibes and real results. –> FitKat.app

🌟 FitKat has 25 + years experience in
teaching and training. CPT, GXI & Nutrition
We would love to workout with You!✌️😁

Questions?
Text or Call Us at 719-723-5955
Follow for more.
゚viral

29/10/2026

1 bell. 6 moves. 🙌 Full body.
That’s the FitKat kettlebell session.

💥 Kettlebells hit strength, power, and cardio in the same set.
💥 The offset handle forces your core to brace, your grip to work, and your hips to drive.
💥 You get more muscle, more heart rate, and more calorie burn than a straight dumbbell circuit, without a gym full of machines.

1. Squats-
Bell at your chest, sit back, knees track over toes, drive through your heels. Quads, glutes, and core all fire at once.
2. Swings
Hinge, snap the hips, let the bell float to chest height. This is power, not an arm lift. Posterior chain and heart rate spike fast.
3. Deadlifts
Soft knees, flat back, bell close to your shins, stand tall. Hamstrings and glutes do the work. Spine stays neutral.
4. Bent-over rows
Hinge, pull the bell to your hip, squeeze the shoulder blade. Back thickness and posture in one move.
5. Side bends
Stand tall, bell in one hand, lean slow and controlled. Obliques and deep core, no swinging.
6. Bicep curls
Elbows pinned, curl clean, lower slow. Arms finish the session while your core still holds you steady.

10 reps · 3 sets · 60 seconds rest.
One bell. Anywhere.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~
🔥 Train by heart-rate zones with FitKat Studio, on demand and watch everything get Stronger.
🔥 Cardio “HR Zone Training” Classes
❤️‍🔥1st month FREE. Zero commitment. Zero payment.
Just pure vibes and real results. –> FitKat.app

🌟 FitKat has 25 + years experience in
teaching and training. CPT, GXI & Nutrition
We would love to workout with You!✌️😁

Questions?
Text or Call Us at 719-723-5955
Follow for more.

゚viral

27/10/2026

🔥 Stop guessing. Start slaying.🔥
In my FitKat Classes you don’t just “workout.”
You hit your Zones on purpose.
You know EXACTLY what heart rate zone to be in.
I tell you EXACTLY how long to stay there.
• Push. Recover. Repeat. It’s all planned so you don’t have to think — you just show up and get it done.
• No more wandering around hoping you’re working hard enough.
• No more Cardio in the wrong zone for 40 minutes and wondering why nothing changed.

We are Virtual On-Demand Classes that actually move with YOU — Anywhere & Anytime!!!
—> FitKat.app
❤️‍🔥1st Month Free. Zero payment. Zero commitment.
Just pure vibes and real results.

🔥You can use any of these…
~ Treadmill,
~ Bike,
~ Elliptical
~ Rower, or
~ Outside crushing it Running or Biking.

🔥 We train by your individual heart rate zones:
🟢 Moderate (70-80%)
🟡 Hard (80-90%)
🔴 MAX (90-100%)

Sync your speed to the beat with Endurance, Strength & Speed drills + built-in Recoveries. Your heart leads… you just follow the fire.🔥

You’re in good hands—
🌟FitKat has 25+ years experience
in teaching and training.
CPT, GXI & Nutrition.

❓Questions? Text/Call me: 719-723-5955
Let’s get it 💥👟💨

🔥 FSC 🔥
Follow for more.

27/10/2026

🔥Stop guessing. Start slaying.🔥
In my FitKat Classes you don’t just “workout.”
You hit your Zones on purpose.
You know EXACTLY what heart rate zone to be in.
I tell you EXACTLY how long to stay there.
Push. Recover. Repeat. It’s all planned so you don’t have to think — you just show up and get it done. No more Cardio in the wrong zone for 40 minutes and wondering why nothing changed.

We are Virtual ~ On-Demand Classes that actually move with YOU — Anywhere & Anytime at FitKat.app
❤️‍🔥1st Month Free. Zero payment. Zero commitment.
Just pure vibes and real results.

🔥You can use any of these…
~ Treadmill,
~ Bike,
~ Elliptical
~ Rower, or
~ Outside crushing it Running or Biking.

🔥 We train by your individual heart rate zones:
🟢 Moderate (70-80%)
🟡 Hard (80-90%)
🔴 MAX (90-100%)

Sync your speed to the beat with Endurance, Strength & Speed drills + built-in Recoveries. Your heart leads… you just follow the fire.🔥

👉 FitKat.app 👈
You’re in good hands—
🌟FitKat has 25+ years experience
in teaching and training.
CPT, GXI & Nutrition.

❓Questions? Text/Call me: 719-723-5955
Let’s get it 💥👟💨

🔥 FSC 🔥
Follow for more

Address

Telephone

+17192136030

Website

https://www.fitkat.app/, https://www.fitkat.app/

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