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Workout Anytime, Anywhere with Strength Coach Kalen Norton

Health & Fitness for Everybody

I believe that fitness and good health should be accessible to all. Hi I'm Kalen, a personal trainer based in New York. I'm dedicated to empowering individuals by providing free fitness resources to inspire you to get moving and maintain a healthy lifestyle.  I am committed to helping you achieve your fitness goals, whether you're a beginner or an advanced fitness enthusiast. For those who prefer a more customized experience, I also offers personal training sessions - remote and in person -  for personalized guidance and support no matter where you are located. Embrace the opportunity to transform your life with KatoTrainMePlease, where a healthier and happier you is just a step away.

Vacation Workout
14:26

Vacation Workout

Take me with you on vacation with this quick 10-minute online workout, designed to keep you energized and fit wherever you go. Whether you're lounging by the beach or exploring new destinations, this convenient routine ensures you stay active and revitalized during your summer getaway. By staying active while on vacation, you can indulge in all the delicious food and refreshing margaritas guilt-free, knowing you've put in the effort to stay healthy and balanced. 50 Jacks x 1 10 Deadstop Push-ups 10 Plank Rows 10 Seated Leg Lifts 10 Jump Squats 3x Rounds 5 Burpees x 1
15 minute Intermediate Workout
15:30

15 minute Intermediate Workout

Welcome to our 15-minute intermediate home workout, perfect for those with limited time to spare for the gym. Get ready to engage in efficient, high-intensity exercises targeting multiple muscle groups from the comfort of your own home. Let's start sweating and sculpting! 10x Side Lunges + Wide Squat Combo 15x Dumbbell Bent Over Rows 15x Push-ups 10x Seated Leg Lift Circles 3x Rounds
Get up from your desk & STRETCH
05:57

Get up from your desk & STRETCH

Welcome to Desk Stretch Express, where we'll guide you through a quick 5-minute stretch routine specifically designed to alleviate tension and stiffness for those who spend long hours at their desks. Let's get ready to refresh and revitalize! Stand up 30 Seconds Opposite Elbows Posture Pose 30 Seconds Extended Posture Pose 30 Seconds Standing Knees To Chest 30 Seconds Standing Twists 30 Seconds Reach for Toes 30 Seconds Back Slaps 10 Inhale + Exhale
Arms Workout
12:48

Arms Workout

Strengthen and sculpt your arms with this 10-minute dumbbell workout, featuring bicep curls, hammer curls, and bent-over tricep extensions to tone and define your upper body.
Back Workout
08:32

Back Workout

Target and strengthen your upper back muscles with this 10-minute workout, featuring bent over rows and back flies, designed to enhance posture and promote upper body stability
Tight Abs & Triceps
18:48

Tight Abs & Triceps

You can Warm Up before this if you need to or just jump right in. Build strong abs and tight Triceps with this feirce but fun 20 minute class. P.S. Check out my new marathon kicks! 30x Seconds Russian Twists 50x Bicycle Crunches 10x 5 Second Abs 20x Dips x4 Rounds
Shoulders and Abs Gym Workout
36:05

Shoulders and Abs Gym Workout

Build strength and stability in less than 45 minutes with this focused shoulders and abs gym program. Designed to sculpt your upper body and core, these exercises will help you maximize results without taking up too much time.
Arms Gym Workout +Abs Bonus set!
45:41

Arms Gym Workout +Abs Bonus set!

This intense upper-body workout is designed to sculpt and strengthen your arms, focusing on biceps, triceps, and chest. With a mix of compound and isolation exercises, including diamond push-ups, bicep curls, chin-ups, and dips, you'll challenge your muscles through three dynamic rounds with strategic rests for optimal recovery and performance. Plus, add an extra burn with the bonus decline leg lifts for a comprehensive upper-body and core session. 10 Diamond Push-ups 10 Double Bicep Curls 20 Alternating Hammer Curls 10 Diamond Push-ups 3 rounds. 30 seconds rest between exercises. 1 minute rest between rounds. 2 - 3 minutes rest. 10 Chin-ups ( Bicep Focus) 15 Tri-cep Press Downs 15 Decline Dumbbell Headbangers 10 Chin-ups 3 rounds. 30 seconds rest between exercises. 1 minute rest between rounds. 2 - 3 minutes rest. 20 Dips x 3 ( different tempos ) 1 minute rest between sets. 5 Rounds. Bonus: 15 Decline Leg Lifts w/Hip Raise x 3. 30 seconds between sets.
Upper Body Gym Workout
27:20

Upper Body Gym Workout

Elevate your upper body strength with this dynamic gym workout. Kick off with Push-ups followed by Pull-ups and Barbell Benchpress at 40-50% of your maximum capability. Then, transition to Lat Pull-downs and Arnold Presses at 60-70% intensity, ensuring a balanced and effective workout. With strategic rests between sets, this routine promises to enhance your upper body power and endurance
Chest Workout
25:40

Chest Workout

Chest Workout No Equipment Necessary. 20 Standard Push-ups 20 Elbow Plank Climbers 2x 15 Wide Push-ups 20 Elbow Plank Step-outs 2x 10 Close Push-ups 20 Elbow Plank Pulses 2x 5 Burpees w/Push-up 20 Elbow Plank Hip Taps 2x ***Max Push-ups Finisher
Legs & Abs Workout
29:00

Legs & Abs Workout

Legs & Abs/Core No Equipment Necessary Increase the Intensity by adding Weights 20 Squats 10 Lunge Squats Both Legs 20 Seated Knees To Chest 10 Side Lunges Both Sides 15 Close Stance Squats 20 Seated Knees To Chest Bonus **** 25 Jump Squats 25 Laying Leg Lifts
Upper Body - Shoulders, Arms & Back
33:25

Upper Body - Shoulders, Arms & Back

20 Push-ups ( Knee push-ups okay ) 25 One Arm Dumbbell Rows 30 Over Head Shoulder Press 3x 20 Dips 20 Bent Over Rows 20 Lat Raises 3x 20 Dumbbell Plank Rows ( Knees Okay ) 20 Alternating Front Raises 40 Mountains Climbers 3x ***Bonus 10 Burpees
Upper Body Blast
34:10

Upper Body Blast

15 Dumbbell Bent Over Back Fly’s 15 Dumbbell Double Hammer Curls 15 Dumbbell Seated Shoulder Press 10 Seated In Out Spreads Combo 3x 10 Dumbbell Bent Over Rows Combo 15 Dumbbell Seated Neutral Shoulder Press 20 Push-ups 20 Seated Knees To Chest 3x
Total Body Workout 2025
29:19

Total Body Workout 2025

15 Squats 15 Push-ups 30 Climbers 20 Step Outs 2x 15 Second Squat Hold 15 Squat Pulses 30 Dips 10 Side Plank Reaches 2x 10 Jump Squats 20 Jumping Jacks 20 Elbow Plank Touches 20 Elbow Plank Hip Taps 20 Elbow Plank Climbers 20 Laying Leg Lifts ***Bonus 10 Burpees
Biceps & Abs
20:24

Biceps & Abs

This Biceps & Abs workout combines curls and core burners for strength and endurance. Complete the circuits twice, then go the extra mile with 50 dips for an added challenge! Biceps & Abs Workout 20x Alternating Bicep Curls 40x Bicycle Crunches 2x 10x One Arm Hammer Curls Both Sides 5x One Arm Hammer Curls Both Sides 20x Reverse Crunches 2x 10x Double Bicep Curls 30 seconds laying flutter kicks 2x ***Extra Credit 50 Dips
What Weight Do I Use?
04:08

What Weight Do I Use?

In this video you will learn to figure what weight to use. What is your max ? How do you figure out your max ? What weight should you be working out with ? How do you figure out proper % of your max ? Learn all of this and more in this instructional video about how much weight to use.
Circuit v's Regular Workouts
01:42

Circuit v's Regular Workouts

In this video, I dive into the differences between circuit and regular workouts. Circuit workouts are all about efficiency. Picture a series of exercises back-to-back with minimal rest, targeting various muscle groups. It's a fast-paced, intense session designed to maximize your time in the gym. On the flip side, regular workouts offer a more traditional approach. Think structured routines focusing on specific muscle groups or cardio activities. They're steady, reliable, and great for building strength and endurance over time. Whether you're into high-intensity circuits or prefer the steady grind of regular workouts, understanding what works best for you is key to reaching your fitness goals. Let’s work!
Deadlifts
05:18

Deadlifts

The deadlift is one of the best and most effective lifts you can do in the gym to build strength and improve synergy throughout your entire body. It also a risky lift to perform without proper instruction. I’m this video I teach you the the basics of the standard deadlift and include tips from my own experience to keep you safe.
Welcome Team EMC
04:01

Welcome Team EMC

The Full Stretch
17:19

The Full Stretch

Legs & Core
31:03

Legs & Core

Core Only
28:28

Core Only

Total Body Workout
32:27

Total Body Workout

Upper Body & Core
32:48

Upper Body & Core

Legs, Glutes, Hips & Core
36:03

Legs, Glutes, Hips & Core

Plyometric & Core
26:11

Plyometric & Core

About Kalen

Kalen Norton is a dynamic entrepreneur, strength and nutrition expert, and a dedicated personal trainer. As the owner and founder of KatoTrainMePlease.com, Kalen has built a thriving business that focuses on helping individuals achieve their health and wellness goals. With over 12 years of experience as a personal trainer in New York, Kalen understands that each of his clients has unique needs and his training regimens are carefully crafted for mental and physical strength to meet those specific goals.

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While Kalen's approach to personal training is rooted in personalized attention and tailored programs, he also recognizes the need for universally accessible fitness solutions. Kalen has created hundreds of programs and workout videos available online at his website katotrainmeplease.com, providing accessible resources for anyone aiming to improve their health, strength, and longevity. His online content is designed to cater to a wide audience while still reflecting his expertise in strength training.

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Drawing from his distinguished background as a Professional Calisthenics Athlete and Calisthenics Heavyweight Champion, Kalen brings expertise and specialist insights to his latest role as co-host and commentator on Urban Fitness Extreme streaming on Fox Sports. His dynamic presence and profound knowledge provides viewers with cutting-edge fitness strategies and inspiration to achieve their own athletic potential.

 

In addition, Kalen serves as the strength trainer for TeamEMC, the running team for the non-profit organization Every Mother Counts. At the age of 41, he ran his first marathon with TeamEMC in 2022, raising awareness and donations for this incredible charity, which is dedicated to making pregnancy and childbirth safe for every mother, everywhere. With a deep understanding of the human body and exercise physiology, Kalen's training methods for runners prioritize building strength, stability, and endurance, minimizing the risk of injuries.

 

Driven by an unwavering passion for personal growth and a desire to positively impact others, Kalen continues to push boundaries and explore new avenues. Through his diverse professional endeavors, advocacy for maternal health, and commitment to personal training, he is constantly inspiring others to reach their full potential.

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After having a baby, the only workouts I did were your Saturday classes and I lost 50lbs of baby weight in the first year!  Best trainer ever!  

Jay Miriam, NY

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