How it works

Choose from 10 well-rounded programs for beginner, intermediate or advanced level fitness enthusiasts. Buy a program for yourself or purchase a gift card for someone special!

These programs were built to help you create consistency with your workouts and create sustainable healthy habits. After each workout, you click the box ‘mark as completed,’ rate the workout, and leave me comments. I receive reports with this information twice a day. So I see every workout you complete. This holds you accountable keeps us in contact throughout your program! The goal is to eventually hold yourself accountable, but we start here to get you on the right track and in a solid routine!

In an ideal world, you would complete the 30-day program in 30 days. However, you get extra time to complete the program, because you know. Life Happens. So don’t fret!

You even get access to Trainer Kristen’s video library if you feel frisky and wanna branch out and experiment!

TK Flex Training Program

How it works

Enter your measurements, add photos, and weigh-in.
Follow the program each day, mark complete and rate your workout.
Kristen reads your feedback and stays in touch to keep you motivated.

Ready to get started?

Purchase a TK30 Gift Card


There are several programs to choose from:

TK30 Getting Started

  • Beginner level and low impact, meaning no jumping for 99% of this program.
  • 20-minute workouts. 6 days a week with one day being a stretch only day!
  • Each day is comprised of 1-3 videos.
  • No equipment is used in this program. This program uses bodyweight moves and gets you going with some fundamentals, but also challenges your limits!

TK30 Getting Started PLUS +

  • Beginner level and low impact. Again no jumping.
  • 20-25 minute workouts. 6 days a week with one day being a stretch-only day!
  • Each day is comprised of 1-3 videos.
  • No equipment is used in this program either, but you will still work every muscle in your body and be challenged in a different way every day!

TK30 Time Crunch

  • 20-minute workouts. 6 days a week with one day being stretching only.
  • Low – Medium Impact
  • Each day is comprised of 1 or 2 videos.
  • 5 lb weights are used for 2 videos and a circle band is used on day 29.

TK30 Time Crunch PLUS +

  • 25-minute workouts. 6 days a week with one day being a 15-minute stretch.
  • Low – High Impact. A notch more intense than the TK30 Time Crunch.
  • Each day is comprised of 1-3 videos.
  • Light & medium weights are used on 4 days in this program.

TK30 The Original

  • 30-minute workouts. 5 days a week.
  • Medium impact, meaning some jumping is involved.
  • Each day is comprised of 1-3 videos.
  • Lightweights can be used in some videos, but are not necessary. But don’t be fooled. Bodyweight moves work!


  • Next Level! 35-40 minute workouts. 5 days a week.
  • Medium-High Impact. More jumping than in The Original!
  • Each day is comprised of 1-4 videos.
  • Weights are used on several days in this program because we are stepping it up a notch here, y’all!

TK30 Max

  • We are upping the Ante in this program! 40-45 minutes. 6 days a week, with one day being restorative yoga and/or deep stretch.
  • Most HIIT videos are high impact – with a couple of exceptions to keep you sane and safe.
  • Each day is comprised of 1-3 videos.
  • Weights are used on 8 days. Yoga props such as blocks and a strap are required on 5 days.
  • A circle band is used on day 30 as well.
  • You get extreme intensity as well as extreme recovery in this program!

TK30 Ski Ready

Looking forward to your ski vacation, but thinking you should be in better shape to get the most out of your time on the slopes? This is just the program for you! You’ll work on all the important aspects of skiing. This super fun program includes HIIT to improve your overall fitness level which will help you function optimally at altitude along with strength training, balance, yoga and stretching.

  • Each day consists of 1-3 videos
  • The level is intermediate, but included some easier days and some tougher days.
  • You have 5 workouts a week, 1 recovery day, and 1 rest day.
  • You’ll need dumbbells for about 10 of the workouts and I will mail you a TK resistance band!

TK30 Anxiety Relief

A 30-day program was created in collaboration with Dr. Chrisette Dharma of Southwest Family Medicine Associates in Dallas, TX, to help with relieving anxiety.

  • Perform exercises that involve repetitive movements of large muscle groups, which can be particularly stress-relieving
  • Join your body and mind with yoga.
  • Practice deep breathing to focus your awareness, slow your heart rate, and experience peace.
  • As a bonus, you’ll laugh. It’s hard to be anxious when you are laughing! And Kristen’s videos have been known to cause of few chuckles 🙂
  • The only equipment needed is a yoga mat.

What you can expect:

  • 3 days of low-impact cardio intervals paired with short & simple strength video. 2 of these days finish with a breathing exercise and meditation for a total of 30 minutes.
  • 2 days of beginner yoga classes that range from 26-33 minutes.
  • 1 day is a shorter day that finishes with a stretch and totals just 20 minutes.

TK30 Nifty Novice

I created the TK30 Nifty Novice Program with people in mind who need their movement to be low impact, at a beginner level and a short amount of time to get started on their fitness journey. It can help you start creating a routine of making time for your health each day. If you are less mobile, older, overweight, struggle with lingering injuries, or just SUPER intimidated by exercise but know you NEED to be doing something then this program is for you!

The Details:

This program is 5 days a week with 2 rest days. The time range for each day is 12-22 minutes with most workouts being about 17 minutes long with a maximum of 2 videos each day. Your program consists of:

  • Stretching
  • Chair workouts
  • Posture
  • Balance
  • Low impact cardio
  • Light Strength Training

On a few of the days, you’ll have the option to use light weights, canned food, or water bottles for resistance. Let’s start your journey outright and have some fun!


$ 149 /person
  • Select the 30-day plan that's right for you.
  • Monitor and track your progress online.
  • HIIT (High-Intensity Interval Training)
  • Strength Training, Core Work, Stretching, Pilates, and Yoga
  • Access to Trainer Kristen’s video library.
  • Access to TK Online Forums to connect with other members!
Order now

TrainerKristen Testimonials

I am not somebody who gets excited about exercise. BUT, I know and feel the benefits from my workouts with Kristen. Her fun and positive attitude always makes me keep going.

Ben F.

I started Kristen’s TK90 Program in summer of 2019. I was never consistent with exercise and I never found something that was really fun to keep me going. NOW I sometimes even get up earlier to do my workout despite the fact that I‘m not a morning person at all! My goals were to get healthier overall, lose some weight and gain strength for ski season in Switzerland! I have gotten much stronger, I have lost more weight than I ever thought I would lose, and my skiing has been awesome this season! I feel better, healthier overall and have more energy too!
Kristen provides a great, customized workout program especially for me and my needs and motivated me from the beginning to keep going and try new things. She gives me feedback on all of my comments on the workouts and she had become part of my daily life despite the fact that we live on different continents!
What’s unique about Kristen is her positivity, her smile, and her passion. To be honest, I was not sure if online training was going to work for me, but I tried and it is so much fun and so easy to do. You don‘t need much space or time and you don’t even need to leave your flat. That makes it really easy to do your workouts every day. I really appreciate Kristen’s daily feedback and how she supports and motivates me. I just love her videos and that she also shares parts of her life with us on these videos too! She always gives suggestions for modifications and helpful tips. Also, the variety of videos is just awesome!
I think you just have to try it out and see for yourself how easy it is to move regularly. Even if it is just a short workout, it feels so good to do something and to see how you‘re doing better and how it gets easier every week. After the first workout, which contained a lot of squats, I could barely walk the next day and now I‘m doing sometimes some squats just for fun while waiting for a tram!

Corinne B – TK90 & Challenges

When I started working out with Kristen, I needed someone to keep me accountable and encourage me to incorporate fitness into my life. As we’ve worked together over the last few years, I’ve become stronger and more confident in my abilities. I’ve set hard goals for myself, and I’ve achieved them. Kristen is encouraging, resourceful, and a wonderful teacher. Her enthusiasm for fitness not only is evident in her commitment to her clients, but also is contagious.

Courtney H – TK30, DIY & Challenges

Kristen and I go back 5 years now – when she started training me in person in preparation for my wedding. We reconnected last year when she kicked of her website with a Challenge. I participated in the Challenge then started her online program right after!
I needed something to ramp up my workout routine and also keep me accountable. The TK90 program was exactly what I needed to start working out 6 days a week and to make it part of my routine! Kristen is great to work with in person and through her online programs. She makes each workout fun and reminds you why you’re doing it!
I completed by TK90 program and have been doing the basic DIY training for a few months now and am proud of the results. I have become much stronger and seen a couple inches fall off in the process! It’s also been impactful for my mental well-being.
Needless to say, the TK90 program is one of the best investments I have made for myself both physically and mentally. I highly suggest it as well as the DIY subscription!

Elise S – TK90 & DIY