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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.

Welcome Team EMC
04:01

Welcome Team EMC

Welcome Team EMC. I'm so proud to be your new Strength Coach as you prepare for your next big run. Whether it's a 5k, 21k or a marathon, keeping your body strong will keep you safe, improve your endurance and help you run faster. I'm proud to have this opportunity to work with you all as we prepare to make a difference. Let's work!
The Full Stretch
17:19

The Full Stretch

The Full Stretch Routine is designed to engage your flexibility and enhance your mobility. This stretch transitions to the floor smoothly and flows through a sequence of yoga inspired stretches with rhythm. The shift back to your feet is uplifting, as you rise ready to finish the stretch strong. Conclude with some fun upper body warm up exercises to get you inspired and surprise at the end! Let’s work 🦅
Legs & Core
31:03

Legs & Core

10/20/30 Squats 10/20/30 Laying Leg Lifts x3 Rounds 10/20/30 Wide Plie Squats 10/20/30 Reverse Crunches x3 Rounds 10/20/30 Close Stance Squats 10/20/30 Knees To Chest Leg Lift w/Hip Raise Combo
Core Only
28:28

Core Only

30/45/60 Seconds Hands Plank 20/40/60 Hands Plank Leg/Glute Lifts x2 Rounds 30/45/60 Seconds Elbow Plank 20/40/60 Elbow Plank Hip Taps x2 Rounds 5/10/15 Side Plank Reaches 20/30/60 Seconds Russian Twists 20/40/60 Mountain Climbers x2 Rounds
Total Body Workout
32:27

Total Body Workout

10/20/30 Alternating Lunges Forward 10/20/30 Alternating Bicep Curls 10/20/30 Sit-ups x2 Rounds 5/10/15 Burpees 10/20/30 Climbers x2 Rounds 10/20/30 Alternating Back Lunges 10/20/30 Dumbbell Chest Fly’s 5/10/15 + Seated Windmills 2 Rounds
Upper Body & Core
32:48

Upper Body & Core

10/20/30 Push-ups 10/20/30 Dumbbell Chest Press 10/20/30 Seated Knees To Chest x2 Rounds 5/10/15 + Super Hero’s 5/10/20 Super Hero Lat Pulls 10/20/30 One Arm Dumbbell Rows 20/40/60 Hands Plank Step Outs x2 Rounds 10/20/30 + Dips 5/10/15 Leg Lift w/Spread Combo x2 Rounds
Legs, Glutes, Hips & Core
36:03

Legs, Glutes, Hips & Core

5/10/15 Side Lunges Both Sides 10/20/30 Fire Hydrants Both Sides 5/10/15 Bird Dog Elbow To Knees x2 Rounds 10/20/30 Alternating Curtsy Squats 5/10/15 Fire Hydrant Tap In and Out 5/10/15 Scorpion Stings x2 Rounds 6/8/10 + Fire Hydrant Point and Around The World 5/10/15 In and Outs x2 Rounds
Plyometric & Core
26:11

Plyometric & Core

10/20/30 Jump Squats 10/20/30 Plank Jacks x2 Rounds 10/20/30 Split Jumps 5/10/15 In and Out + 2 Climbers x2 Rounds 10/20/30 Jump and Touch 10/20/30 Plié Hops 10/20/30 Jump Climbers x2 Rounds

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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
Leg Day - Gym Workout
22:06

Leg Day - Gym Workout

Revitalize your leg strength with this comprehensive gym workout: Start with 10 sets of Barbell Deep Squats paired with Calf Raises, followed by Bulgarian Split Squats, and finish with targeted Adductors and Abductors exercises, each performed at 40-50% of your maximum capacity. With structured rests and sets, this routine promises to challenge and sculpt your lower body effectively. The Set 10 Barbell Deep Squats + 10 Calf Raises x 3 1 Minute rest between sets. 40 - 50% of your max. Rest 2 - 3 minutes. 10 Bulgarian Split Squats both legs x 3 1 Minute rest between sets. 40 - 50% of your max. Rest 2 - 3 minutes. 20 Adductors x 3 45 seconds rest between sets. 40 - 50% of your max. Rest 2 - 3 minutes. 20 Abductors x 3 45 seconds rest between sets. 40 - 50% of your max.
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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About Kalen

Kalen Norton is a dynamic entrepreneur, fitness expert, and dedicated personal trainer. As the owner and founder of KatoTrainMePlease, Kalen has built a thriving fitness business that focuses on helping individuals achieve their health and wellness goals. Kalen's approach to personal training is rooted in personalized attention and tailored programs. He knows that each of his clients has unique needs and aspirations, and therefore, his training regimens are carefully crafted to meet those specific goals. Whether it's weight loss, strength training, or overall fitness improvement, Kalen's expertise and motivational coaching style have garnered them a reputation for delivering exceptional results.

 

Kalen also serves as the strength trainer for TeamEMC - the running team for non profit organization Every Mother Counts. At the age of 41 he ran his first marathon with TeamEMC in 2022, raising awareness as well as donations for this incredible charity that is working to make 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.

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Driven by an unwavering passion for personal growth and a desire to positively impact others, Kalen Norton continues to push boundaries and explore new avenues. Through his expertise as a personal trainer, his advocacy for maternal health, and his diverse professional endeavors, he inspires others to reach their full potential while raising awareness for important causes.

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