• inMOTION: Low Impact

    Sep 11, 2014 | 20 min
    We launched inMOTION Workouts to give you the simplest tool possible for your gym-free exercise regimen. This 14-min low impact routine was generated by the module (level 2) and if you set up an account at www.inmotionworkouts.com, you can also see the moves with illusrations in the module. Enjoy, breathe, and let's get started!
  • Mid Day Boost

    Aug 20, 2014 | 15 min
    The mid day energy boost can be a great way to stave off the post lunch gloom. Like the moves you will get at inMOTION, this short routine is a sure hit in the conference room at any office! Set up a free account and try www.inmotionworkouts.com today! Membership and full access is such a great way to get exercise options on the go that require NO equipment and that can be done anywhere.
  • Postural Perfection

    Aug 5, 2014 | 24 min
    Strong posture demands awareness, concentration, and repetition. This short session (no shoes or equipment required) can assist you in your endeavors to feel and look better through better posture in less than 20 minutes. Also, there's no impact - a level 2 on our scale of 1-5. For other routines, where you pick your own difficulty level, set up a free account and try www.inmotionworkouts.com.
  • Barefoot Strength Workout, July 18

    Jul 18, 2014 | 20 min
    Try this short exercise session without shoes on to target the muscles in your feet, ankles, and other smaller stability muscles throughout the body. For other routines, at varying difficulty levels and focus areas, set up a free account at www.inmotionworkouts.com!
  • Boobs, Arms, and Back Workout

    Jun 12, 2014 | 32 min
    As part of our Summer Sizzle program series, this equipment free routine that focuses on the upper body will also boost your metabolism and educate you on ways to exercise with better precision and thus, efficiency. For other gym free exercise options, visit our website at www.bodybyinshape.com.
  • Using Your Ears as Your Exercise Coach

    Jun 1, 2014 | 17 min
  • Beach Body Blast

    May 14, 2014 | 24 min
    Does the arrival of Memorial Day trigger excitement with a touch of anxiety over bearing a little skin on the beach? Don't waste any more time getting ready - this 22 minute, equipment free session will help you boost your metabolism and tone all the right parts of the body. Without a trip to the gym! For easier beach body options, set up a free account and try out www.inmotionworkouts.com.
  • Concentration & Cardio

    Apr 23, 2014 | 21 min
    Join Coach Kim for this 20-minute, equipment free routine and skip the gym without the guilt. Meant to help you get into the moment and really concentrate on your brain's control of your body, you will burn mega calories as we blend in cardio and compound moves. For other workout options, try www.inmotionworkouts.com.
  • Amazing Anahi Abs

    Mar 28, 2014 | 26 min
    As the summer creeps closer, we turn our attention to the tummy. We have a muse for this week's episode, our friend Anahi, who's abs are a wonder (and this hot mommy runs a restaurant), so get ready for some high energy, equipment-free moves that will get your metabolism going and work those ab muscles into a frenzy. For other gym free fitness moves, try our online exercise module at www.inmotionworkouts.com (free - in beta testing).
  • Date with Gravity Workout

    Mar 14, 2014 | 24 min
    In regular life, you probably don't think much about gravity, but this short workout will introduce you to the concept of "interacting with gravity" as a functional priority of your exercise regimen. Listen carefully and move with complete control. For other gym free fitness ideas, visit www.bodybyinshape.com. You can also get a quick reference of these moves when you sign up for our free newsletter at the website.
  • Monday, Mar 10 Level 1 Difficulty

    Mar 9, 2014 | 16 min
    This pre-conditioning equipment free routine is perfect for someone who is simply trying to develop better exercise habits and knows that the home is the best place to guarantee success! Join Coach Kim for these foundational moves and Move It Monday! For other gym free fitness, visit www.bodybyinshape.com.
  • Spring Forward and Move

    Mar 7, 2014 | 20 min
    Setting the clocks forward means more daylight hours, perfect for rising early and spending 15-20 minutes with your body and mind. This equipment-free session is a great way to get you started. For other ideas on staying in shape without the gym, visit www.bodybyinshape.com.
  • I Heart Health

    Feb 14, 2014 | 24 min
  • Friday, Jan 24 Level 5 Difficulty

    Jan 23, 2014 | 17 min
    End the week on a bang with this 15-minute body blast. Coach Kim will guide you through two sets of level 5 difficulty exercises that make the most of your exercise time, without the use of equipment. For more gym free fitness ideas, visit our facebook community at www.facebook.com/inshapefitnessnyc.
  • Thursday, Jan 23 Level 4 Difficulty

    Jan 22, 2014 | 16 min
  • Wednesday, Jan 22 Level 3 Difficulty

    Jan 21, 2014 | 16 min
    Snow fell in buckets yesterday, so a trip to the gym may seem particularly daunting. This short session, however, can wake you up and work your body before you hit the showers. Coach Kim will guide you through the moves, help you concentrate your efforts to achieve the greatest results in the least amount of time. For other gym free fitness ideas, visit www.inshape-fitness.com.
  • Tuesday, Jan 21 Level 1/2 Difficulty

    Jan 20, 2014 | 16 min
  • Focused Function Workout

    Jan 17, 2014 | 23 min
    Though you may have big goals to drop weight, get ripped, and look perfect in a bathing suit by summertime, you need a realistic way to stay on track on those days when you can't hit the gym for an hour. This short, equipment free routine is focused on your body's overall function. Move slowly, with control, and have fun.
  • Tuesday, Jan 14 Level 2 Difficulty

    Jan 13, 2014 | 16 min
  • Monday, Jan 13 Level 1 Difficulty

    Jan 12, 2014 | 15 min
  • Pyramid Power

    Jan 10, 2014 | 18 min
    Join Coach Kim for this equipment free, pyramid workout, in which you start with a warm up and relatively easy moves. As the set continues, the moves get harder, until you reach the apex - the most challenging move...wonder what it is - then work your way backwards through the same moves until you reach the move that started the session. Enjoy and for a quick reference of the moves, visit www.inshape-fitness.com.
  • Five Minute Miracle Workout

    Dec 20, 2013 | 6 min
    No one asks for a trip to the gym for Christmas. Santa Claus may not be able to deliver you a perfect body, but this 5-minute routine will get your heart rate up, keep it up, and work your entire body. You'll feel energized and ready for holiday festivities. For a quick reference of the moves, visit www.inshape-fitness.com.
  • Fitness Trinity Workout

    Dec 16, 2013 | 24 min
    For this 23-minute, equipment free routine, we picked three moves that everyone knows. Though we often observe people performing them incorrectly, this session is going to help you master the squat, the push up, and the crunch. With a short warm up to get your body ready, and variations on each of the three, the session will work your whole body and boost your metabolism too! For a quick reference of the moves, visit www.inshape-fitness.com.
  • Glam Glutes

    Dec 5, 2013 | 15 min
    Strong glutes help the body function at its best, and toned and sculpted glutes make you look and feel your best. This equipment free routine zeroes in on your butt muscles, but also boosts your metabolism and will leave you feeling great.
  • Balance and Bending Routine

    Nov 15, 2013 | 22 min
    One's ability to balance the body and move properly about each of the body's 268 non-skull joints are two pillars of strength. They are over shadowed by other functional and aesthetic focus points but this short routine makes them center stage. Remember to move slowly, breathy deeply, and listen carefully to Coach Kim's instructions.
  • Cocktail Party Arms

    Nov 8, 2013 | 27 min
    Tis the start of the season for social gatherings! This week's routine works your entire upper body, so that you will feel great at whatever exciting, or not so exciting party you plan to attend. Coach Kim will guide you through the mechanics of each move, so listen carefully. And for a quick reference of the moves in this session, visit http://www.inshape-fitness.com. Thanks for listening!
  • Monday, Nov 4 Level 1 Difficulty

    Nov 3, 2013 | 16 min
  • The Cure for the Common Core

    Nov 1, 2013 | 27 min
    With more than three-quarters of all adults overview and about half obese, the Common Core, refers to extra flab, inert muscles, and generally poor function. This workout digs deep, affecting each of these variables with standing core work, exercises in push up position, and of course, on your back. From start to finish it should take about 15 minutes but as always (use the quick reference at http://www.inshape-fitness.com), our podcast is available to guide you through the instruction along with the moves in about 25 minutes.
  • The Jennifer Workout for Powerful Legs

    Oct 11, 2013 | 26 min
    Paying homage to the sporty All-American gal, the Jennifer workout is a high energy routine focused on the strength of the legs. Strong hips, glutes, quads, hamstrings and calves are all necessary ingredients for hiking, running, jumping, climbing, and the list goes on. Join Coach Kim for this 25-min equipment free session and skip the gym without the guilt. For a quick reference of the routine, visit www.inshape-fitness.com.
  • Wednesday, Oct 9 Level 3 Difficulty

    Oct 8, 2013 | 16 min
  • Tuesday, Oct 8 Level 2 Difficulty

    Oct 7, 2013 | 17 min
    A new study shows that when you exercise in the morning, before work, every day, you are more likely to maintain a healthy weight over the long term. Hitting the gym 5x/week is totally unrealistic but 15 minutes with Coach Kim and you can achieve your goals without equipment. This week we focus on the core, and you can always ask questions at www.inshape-fitness.com.
  • Monday, Oct 7 Level 1 Difficulty

    Oct 6, 2013 | 16 min
    Who has time for or the inclination to hit the gym for an hour first thing Monday morning? Fifteen minutes with Coach Kim, however, is realistic and effective. In your pajamas no less. This week we focus on the core, so grab a spot on your floor and lets get started.
  • The Rose for Graceful Function

    Oct 5, 2013 | 27 min
    Sometimes your body craves a gentle routine that hits all of the high functional notes without high impact or significant intensity. The Rose routine offers you moves that are performed slowly, with complete control. The result is a session that is applicable to all ability levels, and one that boosts your metabolism and energy. For a quick reference of the moves, visit www.inshape-fitness.com.
  • Move It Monday 9/30 Level 1 Difficulty

    Sep 29, 2013 | 16 min
  • The Patricia - Fit Body Essentials

    Sep 26, 2013 | 26 min
    Take a moment to consider why you really need the gym. If you want to stay strong and healthy for an enjoyable life, you have all you need already. These functional fitness essentials will boost your metabolism and work all major muscle groups without the use of equipment and without your waste of time. Enjoy and please visit www.inshape-fitness.com for a quick reference of the moves.
  • The Antonia, a Power Workout

    Sep 20, 2013 | 26 min
    Need a body blast? Try this high energy session, named aptly for one of the hardest working friends of inSHAPE in NYC. With lots of compound moves and effort spread throughout the body, you will get a great metabolic boost and feel so great after. For a quick reference of the moves, visit www.inshape-fitness.com.
  • Back to Business Workout

    Sep 13, 2013 | 21 min
  • Functional Five Workout

    Sep 1, 2013 | 12 min
  • EZ Moves

    Aug 25, 2013 | 17 min
    Don't waste your precious summer vacation time in the gym. Let Coach Kim guide you through this basic but high energy routine and maintain your baseline of fitness without the gym. For a quick reference of the exercises, visit www.inshape-fitness.com.
  • Core Camp

    Jul 19, 2013 | 23 min
    Think you need a boot camp? Try a core camp! This short but very focused routine will help you optimize your abs, back, hips, and glutes. With a couple of these sessions, you'll feel great just as the heat of the summer turns up the dial on your swimsuit outings. For a quick reference guide to the moves, visit inshape-fitness.com.
  • Cardio Quickie

    Jul 12, 2013 | 19 min
    Need a quickie? Try a cardio quickie - Coach Kim guides you through a total body workout with no fuss and no equipment. You will boost your metabolism, increase your energy, and help you learn how to be a better exerciser in the process. Also - visit inshape-fitness.com for a quick reference of this session.
  • Summer Body Blast

    Jun 30, 2013 | 22 min
    This short but intense session is perfect for that holiday morning when you want to feel revitalized after a late night or primed for a day at the beach. No equipment needed. Just a floor space about the size of a yoga mat. Shoes optional. For a quick reference of the moves, visit inshape-fitness.com.
  • Tuesday, June 18 Level 2 Difficulty

    Jun 17, 2013 | 14 min
    Skip the gym this morning but leave your guilt at home. This 13-minute routine will elevate your heart rate and work all major muscle groups. You'll feel energized and ready to charge into your day! Visit inshape-fitness.com for other gym free fitness ideas.
  • Move So That You Can Groove

    Jun 17, 2013 | 18 min
    With the summer comes so many opportunities to get out and enjoy life with friends. This 18-minute, equipment free session will help prepare your body to dance the night away all summer long. Join functional fitness coach Kim Watkins for the routine and get in touch if you'd like a pdf of the workout as well.
  • Pyramid Power

    Jun 8, 2013 | 18 min
    This equipment free routine can help you turn your body into a fat burning machine! It begins with fairly easy moves and progresses to more challenging move, then peaks with a double shot of the hardest exercise before heading backwards through the set a second time. Coach Kim will guide you, helping you plant your feet properly and execute each exercise perfectly. Enjoy and visit inshape-fitness.com for a quick reference guide to the exercises.
  • Boobs and Back Workout

    May 31, 2013 | 24 min
    Good posture and confidence are so important when the clothes come off and you hit the beach. Regardless of your body type, you will get a fantastic workout with Coach Kim for this equipment free session that focuses on your chest and back. Skip the gym. You don't need it.
  • Glam Glutes Workout

    May 24, 2013 | 22 min
    With the summer season upon us, it's time for a little focus on the tushy. But you still don't need a gym, and Coach Kim will guide you through 18 30-sec moves to prove it. Visit www.inshape-fitness.com and skip the gym without the guilt.
  • Toned Arms Workout

    May 12, 2013 | 27 min
    With summer at our doorsteps, your shoulders, biceps, triceps, and chest muscles all need a little attention. And this 26-minute, equipment free workout targets them all. You'll also boost your metabolism, improve your posture, and feel great. Coach Kim will guide you through 20 moves, for 30 seconds each, and if you want a quick reference of the moves, visit www.inshape-fitness.com.
  • Take It to the Park

    May 4, 2013 | 22 min
    In warm weather months, get outside for your exercise! This 21-min equipment free routine is an excellent warm up for a jog, brisk walk, or bike ride and you don't even need a yoga mat. Just pick a spot in the grass and get going with your trainer, Kim Watkins. Visit inshape-fitness.com for other gym free fitness ideas.
  • HIIT Workout

    Apr 19, 2013 | 31 min
  • Balance and Bending Workout

    Apr 14, 2013 | 30 min
    For this equipment-free exercise routine, we turn our attention to range of motion and balance, your body's ability to maintain certain positions without wavering. We will be performing some yoga poses, strengthening smaller muscle groups, and honing in on your precision of movement throughout. Join inSHAPE Head Trainer and Owner, Kim Watkins, for a restorative but high energy session and skip the gym without the guilt. Visit www.inshape-fitness.com for other gym free fitness ideas.
  • Stability for More Ability

    Apr 7, 2013 | 29 min
    This tried and true routine fortifies the entire body. Regardless of what you like to do to stay active, stability will help you get through it with a smile. You will also work all of your body's muscles, boost your metabolism, and feel great after. Your trainer is Kim Watkins, owner and head trainer at inSHAPE Fitness and expert functional fitness guide. Listen closely for her queues and make the most of your exercise time. For more info, go to www.inshape-fitness.com.
  • Pyramid Power

    Mar 28, 2013 | 18 min
    Join trainer Kim Watkins for this equipment free pyramid workout and skip the gym without the guilt! In a pyramid session, you start out easy and build difficulty as you get to the middle of the session. Then you work backwards through the same set finishing with the same move at the start. You will work the entire body, boost your metabolism, and feel great! Visit www.inshape-fitness.com for other workouts and gym free fitness ideas.
  • The Metabolism Five Body Weight Workout

    Mar 22, 2013 | 25 min
    Trainer, Kim Watkins, has put together a sequence of body weight moves that will boost your metabolism and work every muscle you can name, and then some. Compound moves offer far greater benefits than any single exercise can offer, and we have picked five of our favorites. Get a written description of each at www.inshape-fitness.com.