Katherine Greiner’s Make It Burn Workout + Playlist

I don’t know about you, but my winter gym routine is getting old fast.

Unlike summer when we can spend our days outdoors, winter turns into repetitive trips to the treadmill and weight room. Most of us don’t have someone telling us what to do, and so those workouts can end up getting a little monotonous.

Today, I have just the answer for you: NYC instructor Katherine Greiner was kind enough to offer up a fun workout routine and playlist for your next gym session! Katherine holds certifications in NASM, Pilates, TRX, Nutrition, SPX fitness, and Zumba, has trained privately at Tracy Anderson Method in the past, and today owns her own company KGBody. She also teaches at studios around Manhattan, such as The Movement, where I was able to hop into one of her Saturday morning dance cardio classes. It was fun, challenging, and the perfect way to switch up my workout. Since we can’t all check out the class, Katherine has brought you something similar that you can put into practice at the gym or even at home. All you need is yourself and a good set of speakers to get the playlist bumping:

Image 2

The Workout

Time: 20 Minutes

Image 3

Cardio Interval 1:

The Moves: Jumping Jacks & Jump Squats

Do each move for 10 seconds, switching move every 10 seconds. Do this for a minute, then allow 15 seconds recovery. Repeat 3 times (approx. 4 minutes).

Jumping Jacks

Image 4

Jump Squats

Image 5

Image 6

Toning Interval 1:

The Moves: Child’s Pose to Chatarunga Push-Up & Bird Dog to Hydrant

Do each move for a minute, repeat 2 times (total 4 minutes).

Child’s Pose to Chaturange Push-Up

Image 7

Image 8

Image 9

Bird Dog to Hydrant

Image 10

Image 11

Cardio Interval 2:

The Moves: Mountain Climbers & Burpees

Do each move for 10 seconds, switching move every 10 seconds. Do this for a minute then allow 15 seconds recovery. Repeat 3 times (approx. 4 minutes).

Mountain Climbers

Image 12

Burpees

Image 13

Image 14

Image 15

Toning Interval 2:

The Moves: Crab Walks & Scorpion

Do each move for a minute, repeat 2 times (total 4 minutes).

Crab Walks

Image 16

Scorpion

Image 17

Image 18

Image 19

Cardio Interval 3:

The Moves: Speed Skaters & High knees

Do each move for a minute, repeat 2 times (total 4 minutes).

Speed Skaters

Image 20

Image 21

Image 22

High Knees

Image 23

Toning Intervals 3:

The Moves: Curtsy Lunge to Side Knee Lift & Plie Squat to Side Karate Kick

Do each move for a minute, repeat 2 times (total 4 minutes).

Curtsy Lunge to Side Knee Lift

Image 24

Image 25

Plie Squat to Side Karate Kick

Image 26

Image 27

Image 28

The Playlist

Image 29

For more fitness inspiration, be sure to follow Katherine on Instagram @KGBody

Hair and Makeup by Mari Shten

Follow Naomi on Instagram @NumieAbbot

Check out Naomi’s blog Numie Abbot

Comments

  1. I wish this was a video…it’d be a lot easier to follow. I’m a visual learner, so a video would work better. still, I love this routine! it’s a great mix of yoga and pilates.

Leave a Reply

Your email address will not be published.