Solid Strength with Kels

Solid Strength with Kels Personal Trainer, Boy Mom, and Military Spouse

It’s feeling like Spring today in Kansas so if the weather is nice where you are-Move Your Body Outside! Sunshine is goo...
04/14/2022

It’s feeling like Spring today in Kansas so if the weather is nice where you are-Move Your Body Outside! Sunshine is good for the soul!
*9 minutes of movement*
(45 seconds of each move. 15 second rest.)
Alternating moving side lunges
Skydivers
Hollow hold
Alternating back lunge with overhead hold
Press Jack
Hip rotations(both directions and legs! Use wall for balance if needed)
Switch directions on hip rotations
Plank
Marching hamstring in glute bridge hold
😁 and repeat 😁

https://www.instagram.com/p/CcV44snluDw/

I had the opportunity to partner with our local Parents as Teachers to do a mommy and me workout class last week. It was...
04/06/2022

I had the opportunity to partner with our local Parents as Teachers to do a mommy and me workout class last week. It was a blast having a workout buddy and seeing how much a consistent workout routine teaches your children🥰

“I am in the arena” This was on repeat in my mind this morning while I ran my half marathon. I’ve never considered mysel...
04/03/2022

“I am in the arena” This was on repeat in my mind this morning while I ran my half marathon. I’ve never considered myself a runner, even though I run quite a bit, including half marathons and even after completing a full marathon this past year. In my mind, runners all looked a certain way or go a certain pace and I don’t fit that mold. I am still working on finding ways to let go of lifelong stereotypes of what “healthy” and “fitness” look like and recognize what they look like in my life. You don’t have to be perfect- You just need to be in the arena and try!
How are you stepping into the arena?



https://www.instagram.com/p/Cb3qBzKtMn4/

Quick leg burner 🔥 For those days you are short on time, but still want to move your body and get some endorphins(becaus...
03/30/2022

Quick leg burner 🔥
For those days you are short on time, but still want to move your body and get some endorphins(because let’s be honest movement is just as mental as it is physical)! Set a timer for 1 minute for each of these four moves then repeat to build muscle and feel that strength!
*overhead hold w/ alt back lunges
*bent over lunge jumps(then switch sides)
*squats
*heels elevated squats



https://www.instagram.com/p/CbtZDwvMRRS/

Here are some of my favorite ways to stretch and cool down after a workout or before bed! •hold each stretch for as long...
03/22/2022

Here are some of my favorite ways to stretch and cool down after a workout or before bed!
•hold each stretch for as long as feels good•

Hip Flexor(push hip forward)
Hamstring pull back
Switch sides
Cat
Cow
Shoulder pull back
Switch sides
Childs pose side stretch
Switch sides
Inner thigh stretch
Switch sides
Standing side body and IT band stretch
Switch sides
Cactus arms
Shoulder and chest wall stretch
Switch sides
Forearm lace
Cobra
Child’s pose
IT Band and Hip twist
Switch sides
Quads and hip flexor lean back

https://www.instagram.com/p/Cba45r_OUrC/

I love teaching and sharing a passion for fitness with so many people on various stages of their journeys! I am grateful...
03/17/2022

I love teaching and sharing a passion for fitness with so many people on various stages of their journeys! I am grateful for opportunities to connect and remember that it is not about a size, number, or if you can do as many reps as the person next to you, but about finding a way that you enjoy movement and making it part of your life! On my run this morning I saw a sign that said “You Are Powerful” and this group reminded me again the truth in that!

This workout just requires a mat or floor and your body! Let’s enjoy some movement! Home Workout #6-20 seconds of work....
03/10/2022

This workout just requires a mat or floor and your body! Let’s enjoy some movement!

Home Workout #6
-20 seconds of work. 10 seconds of rest.-
(8 exercises. 3x through. 12 min of work)
•Side plank to crunch Left
•Side plank to crunch Right
•Tricep push-ups
•Bear Hold
•Renegade Rows
•Plank up downs
•Plank to toe touch Left
•Plank to toe touch Right

https://www.instagram.com/p/Ca7nAxbNI82/

Grab some light weights or no weights and try out this weeks workout that targets those shoulders! Home Workout #5 •Sho...
03/03/2022

Grab some light weights or no weights and try out this weeks workout that targets those shoulders!
Home Workout #5 •Shoulders•
-15 C raises
-15 plank with L leg circles
-15 W raises
-15 groiners on each side
-15 scarecrows
-15 plank with R leg circles
-15 arm circles each way
https://www.instagram.com/p/CapkdXYsV4T/

March means even more opportunities for my Kansas crew to come train with me in person!
03/01/2022

March means even more opportunities for my Kansas crew to come train with me in person!

No matter the weather-MOVE in whatever way you can! You will feel better physically and mentally! You got this! 💪🏼Tabata...
02/24/2022

No matter the weather-MOVE in whatever way you can! You will feel better physically and mentally! You got this! 💪🏼

Tabata Format
20 seconds on
10 seconds off
1. Jumping jacks
2. Lateral shuffles
3. High knees
4. Left leg side pulse
5. Butt kickers
6. Right leg side pulse
7. Front kicks
8. Jump squats(or air squats)

Online tabata timer link in comments!



https://www.instagram.com/p/CaX8abjJxCC/

I’m subbing tonight! Come get your workout in before another cold Kansas snap tomorrow 💪🏼
02/21/2022

I’m subbing tonight! Come get your workout in before another cold Kansas snap tomorrow 💪🏼

You asked for a band workout and here it is!If you don’t have a band you can use added weights or body weight.-15 tricep...
02/18/2022

You asked for a band workout and here it is!
If you don’t have a band you can use added weights or body weight.
-15 tricep band pulls Right
-15 tricep band pulls Left
-20 banded squats
-15 banded lay pull downs
-20 right leg raises from table top
-20 left leg raises from table top
-15 banded chest pulls
-20 banded glute bridges with open at top
-30 slow banded bicycles
Repeat as wanted!
For a longer workout with more cardio add a minute of your favorite cardio(jumping jacks, run in place, burpees, etc) in between each strength exercise 😁 tell me what you think!

https://www.instagram.com/p/CaGfCuKOkXa/

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801 E Market St
Derby, KS
67037

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