Total Body Workouts


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Total Body Functional Session

Join me for a 20 minute total body session that’s great for all levels! You’ll need a tennis, therapy or lacrosse ball, and circle/ankle band, light to moderate weight, and a foam roller. Awesome as a warm up, recovery session, or jump start to a new training routine! Enjoy ☀️

In Season Workout #4

Welcome back to the fourth installment of the In Season Workout series! Today, you’ll need a moderately weighted medicine ball or dumbbell. We’re focusing on functional core, strength and mobility today with the goal of rejuvenating fatigued muscles! Great workout for anyone looking to be stronger, longer!

In Season Workout #3

Welcome to the third installment of In Season Workouts! Today’s session is all bodyweight strength, stability, and mobility with the intention of rejuvenation with functional movements. This workout is great during a peaking or loading phase when the body may feel a bit more broken down, or if you’re just getting into training again! Everything should be pain free. Enjoy!

Rise & Shine Routine

Good morning! Wake up to a lovely session that kicks off with a lower body foam roller demonstration before heading into some static stretches, followed by dynamic mobility drills and finishes with light activation! Great for all levels. All you need is a foam roller and tennis ball for the intro, and an optional pillow. Tune in next time for a lunch break set!

Feel Good Session!

Join me for an 18 minute total body mobility, flexibility and stability session designed to energize, mobilize and activate. This session is designed to meet you wherever you’re at in your fitness journey and enhance your awareness and perspective. Enjoy!

Triathlon: Out Season Workout #1

Welcome to the first session in Coach Becca’s Out Season workout series! These sessions are designed to improve resilience (stability, mobility, flexibility) while integrating functional strength movements specific to endurance athletes. You’ll need a set of light to moderate weights for today’s session. All levels welcome! Coach Becca is a triathlon, cycling, running, certified strength and conditioning coach, and USA swim coach. Even if you do not compete in endurance sports or triathlon, you can still benefit from these workouts!

Triathlon: Out Season Workout #4

Join Coach Becca for the 4th installment of her out season strength videos! These workouts are slightly progressive, however you do not need to complete the workouts prior before beginning. You’ll need an ankle circle band, a med ball OR single dumbbell, and a physio ball today. This workout is 25 minutes long, offers options for beginners and intermediate participants, and incorporates functional movements in all 3 planes of motion. Enjoy – and see you for Week 5!

Dynamic Total Body Session

Join Coach Becca for a full body, bodyweight sessions that’s just under 20 minutes! All you need is a towel. The goal of this workout is to increase joint function and mobility with intentional sequences while incorporating low impact, functional strength movements.

Summer Series #3: 5 Minute Family Workout!

Summer Series Workout 3: Five Minute Family Workout! Made specifically for kids to join! This 5 minute workout is a great way to introduce kids of love ages to strength training. Join Coach Becca and her nieces, Emma (5) and Lydia (3) for a quick bodyweight workout! Tune in each week for a new time-efficient exercise routine!

Full Strength Workout for Triathletes

Join competitive triathlete & triathlon coach, Becca Kawaoka, for a FULL in-season workout designed for swim-bike-run athletes! All levels welcome. Equipment is optional and flexible, so use what you have. Of course, anyone can benefit from this functional workout, even those who don’t actively participate or plan to participate in triathlon! Please consult with a physician before engaging in a new workout routine.

Holiday “Burn” # 4: Stretching!

The holidays (and life/working out in general) can be VERY stressful; it is important to slow down and mindfully connect with our bodies. This session specifically targets flexibility and mobility in all joints and muscles. I’m excited for you to try it! Enjoy this session daily or once a week, but the more you do it the better your flexibility will get! 🙂 Cheers! You will need a towel and a chair or table for today’s workout.

Resistance Band Workout

Join Coach Becca for a 32 minute session using a moderate Theraband and moderate resistance tube. A fantastic session that begins with injury prevention and activation before moving into upper body toning and finishing with core. Enjoy!

THE BEST: Total Body Strength

This 30 minute session has it all: Balance, Mobility, Functional Compound Strength Movements, and Core. Join Coach Becca for this quick but effective session, designed to burn calories while building muscles with exercises that target several major muscle groups at once. A great session to do once a week and track your strength gains by increasing your resistance by 10%.

Total Body Stability

An effective training program starts with stability: core stability, lower body stability, and upper body stability. From there, one can build mobility, flexibility, strength endurance, and eventually power. Start your workout program right with Coach Becca as she trains from the inside out, from the bottom to the top. Total Body Stability is a great 20 minute routine that can be done DAILY if desired. This workout is essential for high performance athletes and Mom and Pop looking for less injuries. Use this as a warm up or warm down from a key run, hard workout, or stand alone bodyweight strength routine. A light weight, towel, or canned good is recommended.

Bodyweight Basics #3

Wrap up Becca’s 3 part series, Bodyweight Basics, with a fun new element: supersets! Today, Becca will demonstrate and explain each movement while giving you the chance to repeat new exercises. This full body workout will take just under 25 minutes. Enjoy the fun progressions from the previous sessions while learning some new content as well. Great for all levels, but specifically designed for those new to exercise, post physical therapy clients, and endurance athletes.

Triathlon-Specific Total Body Workout

Join me for a 25 minute functional session that combines sport-specific lifting complexes (swim-bike-run specific) stretches and more! You’ll need a set of light to moderate weights, and a mat. This workout is great for all levels, but is considered an intermediate workout. You don’t have to be a triathlete to enjoy this session! Enjoy!

In-Season Workout #2

Welcome to session 2 of my in season workout series! This workout is meant to build the body up using functional strength, stability, mobility and core movements. Fantastic for in season endurance athletes, and all levels of people looking to be more functional! You’ll need a set of moderate weights.

Rejuvenation Session

Join me for a 15 minute session designed to rejuvenate and mobility the entire body! Have a bottle of water and open mind ready to explore and create space in both body and mind. Enjoy!

Triathlon: Out Season Workout #2

Join Coach Becca for her second workout in the Out Season series. Out Season is typically the season where endurance athletes build strength, correct imbalances and build resilience for the upcoming build. This series will be a progressive strength build that begins with mobility and injury prevention before completing a functional strength set. All workouts can be done at home, and various levels are shown. Voice over audio will provide cues for form! Even if you’re not an endurance athlete you can still benefit from this functional strength series. Please give it a try no matter your background! See you next time! New workout posted every 7-14 days in this workout series, so we hope you stick with it 💪🏽

Stability & Mobility (Full, Total Body)

Grab a tennis ball and/or a light weight for this gentle total body session! The goal of this 15 minute workout is to improve range of motion, function, and balance. Enjoy dynamic movements that simulate activities of daily life (like lifting or reaching/rotating) and include sport-specific movements. You should feel better after completing this session; a great warm up before a challenging lift or great before/after a cardio session or sport practice. All levels welcome!

Summer Series #2: Ten Minute Total Body Toner

Join Coach Becca for Summer Series Workout 2: Ten Minute Total Body Toner! All you need is a step, bench or chair for this session. Enjoy a variety of options as you work your entire body with a functional and effective movement sequence.

Total Body Recovery Day Workout

I want to share my go-to recovery day movements with you! Decompression is an important part of any long-term program. These sequences always leave me feeling more stable, mobile, and energetic while providing me with confidence in my joints for upcoming harder sessions. I hope you enjoy the session! Please feel free to drop a comment with feedback and/or requests below.

Optional equipment: TRX, ankle band, anchored resistance band, one moderate weight, and a bench or chair. (alternatives are provided if you don’t have any or all of the equipment listed)

This session is great for all levels but be sure to consult with your physician before beginning any new workout routine!

Holiday Burn #2: Kettlebell

Join me for a 25-minute total body kettlebell workout! I recommend using a light to moderate bell (#5-#20) This session includes single leg, single arm, and multiplanar movements, put together to improve motor function, balance, coordination, mobility, and muscular endurance. I hope you find this a simple but effective session during the busy holidays!

Indoor Cardio & Core

Whether you’re struggling against the weather (no pun intended!) or looking to burn some calories while watching your kiddos, this indoor sweat session will get your heart rate pumping with a blend of functional exercises! Safe for all levels, this 30 minute session starts with a warm up before a challenging and diverse main set. Wrap things up with a 5 minute core sequence that’s sure to leave your abs burning! Enjoy!

Total Body Dumbbell Workout #1

Enjoy a variety-packed, total body workout with resistance! Coach Becca uses a set of weights and a chair or bench today. She will demonstrate each movement and cue with voice over audio, as well as provide alternative options based on what you may be using!

Bodyweight Session #4

Back by popular demand, Becca leads a creative, dynamic, functional workout that requires absolutely no equipment! With precise, encouraging voice-over audio, Coach Becca will guide you through this fun workout in just under 30 minutes. Cheers!

20′ Compound Strength & Mobility Workout

Compound movements pair a lower body move with an upper body move, which increases the energy output and difficulty level of this workout. Don’t worry, the reps are shorter so you can focus on great technique! If you don’t have weights, Becca suggests using canned goods, water bottles, or doing the workout bodyweight. With several mobility moves worked in, this workout will leave you feeling better than when you started.

Total Body Bootcamp with Becca

A 15-30 minute circuit workout with TONS of variety! This workout will improve: balance, cardio, core, and total body strength. Short on time? Complete everything with me once. Need a longer sweat? Repeat as you have time! All reps are demonstrated.

Becca’s Total Body Dryland

A body weight session that requires no equipment! This circuit lists the reps for each exercise, with a 30 second rest protocol. This workout is designed to get your heart rate up while improving core and muscular strength in a dynamic, functional approach. Try to beat your wall sit time in each round! Aim for at least 3 rounds.

Bodyweight HIIT Workout (45-60 Minutes)

A 45-60 minute session that includes a dynamic warm up, challenging main set that includes 13 various exercises done on a :30 on/off interval, and a dynamic stretching cool down. Prepare to blast calories and improve your explosiveness!

10 Minute Total Body Chair Workout

Join me for the first installment of my new 10 Minute Toner series: Chair Workout! All you need is 10 minutes and a chair for this total-body, functional bodyweight workout. Modifications offered so all levels welcome!

In-Season Workout #1 (FULL, Endurance)

Hey there and welcome to my newest series: In Season training for endurance athletes! You do NOT *have* to be an endurance athlete to complete this or benefit from it. We start with a dynamic mobility set before a functional strength set. A tennis or lacrosse ball, chair that will support your weight, and light to moderate weights will be needed today. All levels welcome, though I would categorize this as an intermediate to advanced workout. Cheers!

Lunch Break Lift

Join me for a short and effective, functional and total body session! Great for a quick session that requires little space and optional equipment. (weights or water bottles or completely bodyweight!) Options for all levels are demonstrated. Complete one round and head back to work with a clear mind, or bust out a second round if you’re able!

Total Body Mobility & Stability

Join me for a total body “check in” session! Great as a warm up or stand alone rejuvenation session. The goal is to spend time at each major joint, working ROM, resilience and stability. Enjoy!

Triathlon: Out Season Workout #3

A 25 minute total body session that begins with 10-15 minutes of injury prevention before a 10 minute strength circuit. You’ll need a step and a set of weights, moderate with an optional set of slightly heavier weights. This is a slight progression from Workout 1 & 2, although this workout can be done without completing those workouts prior. See you next week!

Total Body Mobility [Full, 15 Minute]

15 minutes to more resilient joints! Join Coach Becca for a dynamic total body mobility session that starts at the ankles and ends at the shoulders, hitting all the major joints in between. 3 types of CARS (Controlled Articular Rotations) are featured today to increase your mobility, functional range of motion, and joint control. Cheers!

Functional Strength for Endurance Athletes

Join me for a fantastic workout geared towards endurance athletes! Equipment is optional, but may enhance your session. The primary goal of this workout is to improve function and balance while strengthening the glutes, core, and upper body muscles specific to endurance athletes. This session is appropriate for all levels, just choose your weights wisely if you use them! If you’re not an endurance athlete, I invite you to give it a try anyways, as the movements we do reflect activities of daily life and may reduce your risk of injury. Lastly, if you want a full 40 minute workout, simply start the session over. Enjoy!

Holiday Burner Workout #1: Bodyweight

Welcome to the first of a new series: Holiday Burners! The holidays can be busy and stressful, so I designed a session that can be done in a pinch with minimal equipment. 25 minutes – including a warm up, functional bodyweight main set, and cool down stretch. There’s options for all levels, so I’m excited for you to give it a try! Stay tuned for weekly sessions to keep you on track this holiday season.

Holiday Burner #3: Medicine Ball

Hey guys! Let’s keep it moving (literally) this holiday season with simple but effective core-based workout. I’ll do the entire workout, as usual, with you and provide options for all levels. I loved the way I felt after this core-focused -but-still-total-body session! I used a 10# ball, but feel free to modify and adapt based on what you have and where your fitness is. Cheers!

At Home Kettlebell Workout

Join Coach Becca for an effective, calorie-burning, muscle-building 30 minute at-home session! This session is great for those newer to kettlebell training. Becca show proper lifting and entry techniques for safe, functional kettlebell training. Be sure to start with a lighter weight while watching Becca’s demonstration and listening to her form cues to improve your technique before using heavy weight. Coach Becca recommends tracking the weight you use, and doing this workout once per week. Gradually increase weight by no more than 10% as you consistently improve with your technique and strength with this great weekly workout!

Bodyweight Basics #2

Welcome back! Session #2 of Becca’s three part series includes gentle progressions from Session #1 as well as several stability – based cardio moves. All the movements target total body stability, mobility, strength and cardio. A mat is recommended. You may repeat this video for a 40 minute session if desired. Great for all levels!

25′ Functional Total Body Circuit

A 25 minute routine that guides you through a mobility and activation set, and moves into a functional, total body strength circuit. 9 exercises, done in a timed :30 on :10 off format. Coach Becca leads and demonstrates the whole thing, even the second set of the circuit. If you don’t have weights, grab two canned goods or full water bottles!

Towel Circuit Training

Warm Up Circuit • Strength Circuit • Cardio Circuit • Cool Down Circuit. One round of each circuit for a 20-25 minute session, or repeat each round for a 40-50 minute session. This workout is simple, effective, and functional. Improve your stamina, strength, coordination, core AND balance!

Superset Session with Becca

This body weight superset workout is a simple and effective workout. Supersets are the best bang for your buck when short on time, but want to burn as much as you can in the time you have. Perfect for athletes and recreational exercisers, as various levels are offered. This workout should take you 30-45 minutes.

Becca’s Total Body Workout (One Weight Needed)

Grab a weight, water bottle, or canned good to work your whole body AND get your heart rate pumping! This session was designed for athletes, swimmers specifically, to improve muscular strength, balance, agility, and power. Work for 1 minute, rest for 30 seconds. Be sure to work for 1 minute on each side if a single sided exercise is shown. 3 rounds total, with stretching and mobility shown at the end for a dynamic cool down.

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