The latest workout

The most recent workout from Kim's Wednesday class, free to print and take with you. No sign-up, no catch. Every one before it is in the archive.

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Most recent class

One Side at a Time

ClassOctober 12, 2026

TimingOnly use 1 dumbbell at a time: R,L 45:15 x2

Movements15

Bring

Resistance Bands for Women Exercise Mat Adjustable Dumbbell Set

Set 1 Adjustable Dumbbell Set

Only use 1 dumbbell at a time: R,L 45:15 x2

Bicep to Reverse Bicepon the board: ["Bicep → Reverse Bicep"]Video
Front RaiseVideo
Tricep Kickbackon the board: ["Tri Kickback"]Video
Split SquatVideo
Reverse Lungeon the board: ["Alt. Reverse Lunge"]Video
Curtsey LungeVideo
Single-Leg Deadlifton the board: ["SLDL"Video

Set 2 Mat Exercise Mat Adjustable Dumbbell Set

Single Arm 45:15 x2

Skull CrushersVideo
Chest PressVideo
Donkey KicksVideo
Single-Leg Glute Bridgeon the board: ["SL Glute Bridge"]Video

Set 3 Abs Resistance Bands for Women Exercise Mat

One Side at a time 45:15x2

Bicycleson the board: ["Slow Bicycles"]Video
Side Plank with Knee PullVideo
PenguinsVideo
Leg Lowerson the board: []Video

Before you start

How to read this

45s on · 15s rest — work for forty-five seconds, rest for fifteen, then move to the next exercise. Go through the whole list, then start again if it says two rounds.
AMRAP — as many rounds as possible. Set a timer and keep cycling through the list until it goes off. It is not a race; steady beats frantic.
Tabata — twenty seconds of work, ten seconds of rest, eight times through. Four minutes total and it is harder than it sounds.
R & L — do the movement on your right side, then your left.
“On the board” — the shorthand under a movement is how I write it on the whiteboard in class, so the two match up if you were there.

Every exercise has a modification. If something doesn't feel right in your body today, do less of it, do it slower, or skip it. Nothing here is compulsory.

The rest of them

7 more workouts in the archive

Every workout from every class, filed by the equipment it needs, so you can find one that fits whatever you've got in the house.

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Kim walking the line during a Wednesday class, the group working with resistance bands

Free

Rather do it with company?

This is the workout we ran together. There's a free class every Wednesday at 8:30 AM on the courts under the Ravenel Bridge at Mount Pleasant Memorial Waterfront Park — nothing to book, nothing to pay.

Class details →

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Always check with your doctor before starting a new exercise program, especially if you have an injury, a health condition, or you've been away from exercise for a while. Stop if something hurts. These workouts are general information, not medical advice or a personalized prescription.