Claire Thomas
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Fit Flow Daily
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Fit Flow Daily is my personal 8-week training program that blends everything I love most about movement: kettlebell strength training, high + low intensity cardio/conditioning, mobility & flow all in one place. 💪🏼🧘🏼♀️🤸🏼♀️
If you want to spend less time in the gym & more time living outside, traveling, playing & using your body the way it was meant to move, this program is for you.
Every workout is quick & effective, all around 30 minutes long. You can do them from anywhere because all you need is your bodyweight & a kettlebell. This program is about feeling strong, confident & capable in your body. It’s about training in a way that’s attainable, sustainable & fun.
Here’s what’s included in the program:
🌀 8-week complete training program: A blend of strength, high & low intensity cardio/conditioning, core work & mobility in one.
🌀 3 kettlebell strength workouts each week: Quick, effective sessions (30 mins or less) designed for full-body strength.
🌀 1 weekly follow-along mobility flow: Use as a warm-up or daily practice to move better, feel better & stay injury-free.
🌀 1 weekly high intensity cardio (HIIT) + core workout
🌀 1 weekly low intensity cardio (LISS) + core workout
🌀 Minimal equipment: Just your bodyweight & a kettlebell.
🌀 Standalone purchase: No subscription required & yours to keep forever.
***please note that in the intro video I mentioned a live yoga class on Thursdays. This program also lives in my app, but you need to be a subscriber to benefit from my live classes. I have replaced the weekly yoga with an additional cardio + core workout. 🫶🏼
So if you’re ready to move with intention, feel strong, and bring more flow into your life, join me. ☺️
💛Claire
Goal:
Toning
Toning
Yoga, Kettlebell, Functional, Full Body
8 weeks program
7 days/week
<30 mins
Level:
All Levels
All Levels
Goal:
Toning
Toning
Yoga, Kettlebell, Functional, Full Body
8 weeks program
7 days/week
<30 mins
Level:
All Levels
All Levels
Love this app!!! Every workout is challenging and I've had amazing results
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, straightforward, focused workouts that are enjoyable and effective
Jess
App Features
Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
Reminders
Set workout reminders to stay on track!
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About Claire Thomas
Online personal trainer
Howzit!? 🤙🏼 I’m Claire, a certified personal trainer, nutrition coach & yoga teacher from Oregon. After my career as a Division 1 sprinter & heptathlete ended, my passion for sport transformed into something deeper: a love of movement in all its forms, & a calling to help others discover their own strength from the inside out.
In 2017, during my senior year of college, I launched CPT Fit Co. What began as a side passion project has since grown into a global community of hundreds of thousands whose bodies & lives have been transformed by the program you’ll find here in this app. Along my journey, I’ve explored a variety of different training styles while traveling the world & living a nomadic lifestyle (including three years of van life), which taught me how important it is to make fitness not only effective, but also flexible, fun, & accessible, whether you’re moving with just your bodyweight, unrolling a yoga mat on the beach, or strength training in a fully equipped gym.
Here, you’ll find programs that reflect this journey, functional cross training, kettlebell flows, home & gym workouts, running programs, follow along yoga & mobility & so much more. My goal for this app is not about chasing aesthetics… it’s about falling in love with the process of taking care of yourself. It’s about honoring the privilege of movement & building a body that carries you through life with ease & joy.
I’m so grateful you’re here. This is my passion & my purpose, & if these programs can help you move with more freedom, feel stronger, & live more fully…I’d consider that the greatest privilege of all.
With gratitude,
Claire
Frequently asked questions
What equipment is needed?
You only need a set of kettlebells (or dumbbells) + your strong body to complete this program! It’s preferred to have a light, medium & heavy set, but it’s okay if you don’t. Some workouts also will require a box/chair/something to step up on.
What is the weekly workout split?
The weekly workout split is:
Day 1: Full Body Kettlebell Strength + Mobility
Day 2: High Intensity Cardio + Core
Day 3: Full Body Kettlebell Strength + Mobility
Day 4: Low Intensity Cardio + Core
Day 5: Full Body Kettlebell Strength + Mobility
Day 6: Active recovery / movement of choice
Day 7: Rest Day
What if I need modifications?
Modifications for certain advanced moves are provided in the exercise descriptions & you can always reach out in the app messenger if you have questions. Movements can also often be modified by putting the weights down & performing them with just your bodyweight alone.
Do I have to complete the workouts in order?
No - you can move the days around to best fit your schedule. Just remember this is your journey!
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