High intensity

Kickin' It Into High Gear For Summer: A Brand New Total Body Workout

Happy Friday sweet friends! We made it though another awesome week in the TransFit studio! Many of you have met our amazing new trainer Demertria Hunt and if you haven't yet you are in for a treat this summer! "D"  has the most most beautiful smile, a heart that loves the Lord, and a passion for whole body health. Her favorite type of exercise is to incorporate kickboxing in with her strength training for a total body fat blasting session! Below she explains her favorite exercises! Join "D" this summer in a total body TransFit kickboxing session Tuesday and Thursdays at 7:30 am or Wednesdays at 11:30! Hope to see you knocking it out in the TransFit kickboxing rink! 

What a  blessing to meet and familiarize myself with so many new faces these past few weeks in the TransFit studio! I am so excited to connect and share a little bit about myself as I continue to build relationships with each one of you! I truly cherish everyday that I get the privilege to come in contact with such amazing and faith driven ladies and hopefully this blog will be a great way for you all to get a feel of how I love to live transformed!

Many times with a busy schedule or a cardio routine that tends to stay the same it can become easy to get bored, or even make it difficult to challenge ourselves daily. As a former athlete, I have become very comfortable with having a specific set schedule and specific workout regimen, however with a change of schedule and new responsibilities it has been a blessing in that I now have the opportunity to foster my love for learning new ways to put a twist on my cardio routine. More specifically I have fallen in love with cardio kickboxing. There are so many different approaches to getting in your cardio each day and week, so why not switch it up from time to time?

Kickboxing can serve as an amazing outlet to free yourself of any judgment, and really let loose. When you are working out you can find your special place, give it everything you've got, or even challenge your self to step out of your comfort zone! Kickboxing also functions as a great source of cardio and muscle endurance work on a busy day when you may not have enough time for a full cardio session. Although it is exciting to have an official punching bag, all of these exercises can even be done without a punching bag! Kicking, punching, and plyometric repetition can become your new secret weapon in the gym, or at home just like it has become mine! I would love to share and let you all take a peak into some of my favorite kickboxing mini circuits!


1.Jab Punch, Cross Punch, Round Kick, Cross punch -- repeat for 3 min


2.            Right Hook high, Right Hook low (10x) - 2 Front Kicks, 1 Burpee -- repeat for 3 min

3.            Squat to Jab punch, Cross punch (10x)- 10 Plank Punch Outs - 5 Sit Up to Punch -- repeat for 3 min


As with any high intensity workout be sure to pay close attention to your breathing as you complete these exercises. Focusing on inhaling and getting oxygen into your lungs and exhaling as you execute the exercise! Most of all let loose, have fun with it, and get your sweat on! Looking forward to seeing you in the TransFit studio to kickbox that stress out! 

Here is a preview of our June schedule! Please email transfitathens@gmail.com with any questions. All sessions can be scheduled on our new Mind Body App or online at www.mindbodyonline.com


Caroline & "D"





Power Up with this Plyometrics Workout!

plyo wokout

plyo wokout

Happy Monday everyone!

This June Transfit wants to light a fire in you, and this plyometric workout is just the way to begin the flame. Plyometrics used to be called "jump training" when it emerged back in the 1980s. It mimics fun activities kids do, like jumping on the trampoline, playing hopscotch, and skipping, and is a high impact workout that boosts muscle power, strength, power, and agility.  If you aren't already in shape you may want to start slow with this exercise. Plyometrics can help people to train for any activity which involves explosive movement, including basketball, volleyball, running and football. Just in case consistency is an issue for you this summer this plyometrics workout can be done less frequently and still deliver powerful results! Plyometrics are also great for summer months and vacations because it can be done with little to no equipment! All you need is a sturdy bench or step!

Check out pics of Kaitlyn and I demonstrating some explosive moves from this workout while kitten sitting our lovable new kittens!

FullSizeRender - Copy

FullSizeRender (1)

Kaitlyn & I holding planks while kitten sitting

TF plyo workout

Think you're up for the challenge? Here is a regimen for the whole workout! For best results the plyometric workout should be done 2 times a week, always add in strength training, and steady cardio on additional days!


Hope this workout is effective for you! With determination and perseverance you'll be sure to see results in no time!