ADVANCED
PROGRAMS
After completing one of our entry programs, dive into our advanced courses to keep making progress on your wellness journey. Take an advanced program a la carte or become a yearly member to do as many programs as you like throughout the year!
General Fitness
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KENZAI BODY
Get lean, strong, and focused with fast and efficient bodyweight workouts, customized nutrition plans, and daily lessons that work for everyone.
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KENZAI BODY 2
Take on another 90 days of training with new daily lessons and workouts. You'll develop new habits through continued education and learn to integrate dynamic full-body exercises into your routine.
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KENZAI BODY 3
A final 90 day challenge that introduces new advanced exercise techniques designed to break plateaus and get you to a new personal best. Lessons explore deeper aspects of physiology and sustainable fitness for life.
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REBOOT
The goal of Reboot is to give you a quick, 28 day burst of training to get you back on track and prepared for upcoming fitness challenges. Four weeks of eating clean and ramping up your workouts will reset your body and mind for bigger things!
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KENZAI NUTRITION
A 35 day program devoted to your nutrition above all else. Learn what real nutrition actually looks like and how to make clean eating work in a busy and active life.
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KENZAI CHISEL
6 weeks of nutrition and high intensity exercise will scorch through fat and add lean, toned muscle to your frame. With advanced HIIT techniques you’ll transform your body quickly and safely. Chisel is fun, fast, and unforgiving!
Strength
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KENZAI IRON
Gain new levels of muscle tone and strength, quickly and safely. Both women and men can get dramatic results with weight-lifting, achieving an exquisite balance between low body fat and a well-defined physique.
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KENZAI KETTLEBELL
The kettlebell is a worthy addition to your bodyweight routine, but when used haphazardly can bring on strain and injury. This 6 week program teaches you kettlebell basics for a powerful and safe workout.
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KENZAI KETTLEBELL 2
Kettlebell 2 adds a whole new family of exercises using two kettlebells for unrivaled gains in functional strength and coordination.
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KENZAI FUSION
Kenzai Fusion combines the best of our strength, flexibility, balance, and posture programs. Over 6 weeks you’ll get a physique that not only looks great, but is highly integrated and ready for whatever you throw at it.
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KENZAI NOVA
Kenzai Nova uses Tabata style HIIT workouts to push you to your limits. It’s meant for trainees to dig deep, work hard, and gain mental and physical toughness
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KENZAI IRON PRO
Kenzai Iron Pro is 100 Days of grueling training with advanced techniques featuring all the bells and whistles - bench, squat rack, barbells, dumbbells, and plates.
Specialty Programs
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KENZAI SKI
To get the most out of your time on the slopes, you need to put in some preparation in the weeks before. This program gives you 4 weeks of diet and targeted exercise for the essential muscles used in skiing and snowboarding. This is a seasonal offering so don't miss out!
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KENZAI REACH
Fitness is about more than body fat and abs. Flexibility and range-of-motion are key factors in how you look, feel and move. Reach combines the best of gymnastic, yoga, and martial arts methods to limber you up quickly and safely in 8 weeks.
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KENZAI SCULPT
Drawing on techniques from ballet and old school training, Sculpt workouts focus on the posterior chain (thighs and booty!), posture, and balance. Achieve a well-toned body in 6 weeks with an emphasis a good-looking bottom. Guys, you need this too! Check out the video here.
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KENZAI BEACH READY
Kenzai Beach Ready emphasizes a strict diet, effective cardio, and plenty of core exercises. This rapid-fire fitness program gets your trimmed, toned, and ready for swimsuit season!
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KENZAI T-SHIRT READY
In this 28 day training burst you’ll focus on your shoulders, chest, and arms to look great in a t-shirt or tank top. Lots of tough upper body exercise, with enough lower body work to keep your physique looking balanced.
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KENZAI MIN/MAX
Kenzai Min/Max is a 5 week program that’s laser-focused on getting maximum results with minimum time each week. It’s a great way to learn how to maintain your physique during busy or stressful times of the year when you can’t give 100% to your training. With only 20% of the time you can get 80% of the results!
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KENZAI SILVER
Gentle body-weight workouts, range of motion work, personalized nutrition, daily lessons, and a supportive community for trainees age 60 and up.
Mental Wellness
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KENZAI HAPPY
Learn the science-based best practices that increase happiness, and how to avoid the mental mistakes that create discontent. 4 weeks of lessons, daily reflections, gratitude explorations, and happiness challenges will keep you on your toes!
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KENZAI MIND
Unlock focus, clarity, and inner peace with our 6 week meditation course. Along the way you’ll learn the science behind how your brain really works, and get a light dose of nutrition and exercise to make sure you’re creating the right foundation for your mind to work at its best. This course is a life-changer!
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KENZAI NATURE
Spend 4 weeks practicing eco-therapy, also known as “forest bathing”, designed by a psychologist certified in nature-therapy practices. Reconnect with the natural world and see your mental wellness steadily improve!
Running
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KENZAI RUN
Run smarter, not harder. We build your runner’s body from the ground up in our 8 week program with our innovative mix of nutrition, strength-training, and running technique. 10km final run.
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KENZAI RUN HALF MARATHON
If you've caught the running bug and are ready for more, this 6 week program will take you to the half marathon distance, as you learn advanced techniques for fueling and recovering from longer runs and official races. 21km final run.
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KENZAI MARATHON
Marathon is a comprehensive 16-week marathon training program that will provide you with tools and the fitness-level to show up on race day confident and prepared to run 42 kilometers to the finish line.
Skill Courses
Kenzai Skill Courses are 2 week, self-led mini-programs that you can start any Monday. Take the chance to learn something new, without a large time commitment!
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JUMPROPE
Learn the basics of the jumprope — one of the most effective, sustainable cardio choices around! In 2 weeks go from zero to hero as you learn how to avoid trips and swing the rope like a pro.
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ADVANCED JUMPROPE
For those who have achieved competence with basic jumprope, introduce a world of new techniques and tricks. This course will teach you how to do double-under’s, body cross, side jumps, and so much more!
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HANDSTAND
A handstand combines balance, power, coordination, and mindfulness in one impressive feat. Learn how to build up to this ultimate move in body weight fitness, while staying safe and uninjured.
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MEDITATION
Meditation unlocks focus and clarity in daily life, but isn’t as easy as it looks. This course will show you how to start the practice in an approachable non-dogmatic way. Just 10 minutes a day is all you need!