CrossFit Athlete Kels Kiel in Two-Piece Workout Gear Shares "a Lil Training Dump"

Kels Kiel is a highly accomplished CrossFit athlete who has built a significant following on social media, where she shares her intense training sessions and fitness insights. In a recent Instagram post, Kiel offered fans a peek into her workout routine with a compilation of videos featuring weightlifting, running, box jumps, and lunges. She captioned the post, “A lil training dump as of late,” showcasing her dedication to diverse and challenging exercises. Known for her strength and athleticism, Kiel incorporates functional movements and varied training methods to enhance her fitness, demonstrating the power of consistency and effort in achieving elite performance. From barbell squats to lunges, her workouts are a testament to her commitment to building both power and endurance.

1. She Lifts Weights

In her Instagram post, Kiel is seen lifting weights. ACE Fitness states that doing this has a lot of health benefits. “Using heavy weights increases intramuscular coordination, the number of type II motor units and the amount of muscle fibers engaged within a specific muscle. Have you ever felt your muscles shaking while lifting heavy weights? This is because you are recruiting and activating the larger type II muscle fibers, which are only stimulated to work when a muscle is challenged with heavy resistance or working to fatigue.”

2. She Runs

Kels Kiel/Instagram

Kiel likes to run to stay in shape. In her Instagram post, she is seen running with a weighted cart, and running on the treadmill. FloTrack states that running has a lot of benefits. “Running and jogging is an aerobic exercise, and you’re working out both your heart and lungs while doing so. This will also lead to a lower resting heart rate, lower bad cholesterol in your blood and lower blood pressure. You don’t need to run an obscene amount of miles every day to get these benefits, either. Those who just run a couple of minutes a day decrease their risk of cardiovascular death by 58 percent. If you have a hard time running, you can still give your heart a workout by jogging or walking.”

3. She Does Box Jumps

Kels Kiel/Instagram

Kiel is seen doing box jumps in her Instagram post. Joho Fitness states that this exercise has a lot of health benefits. “In box jump training you work all of your leg muscles and strengthen your core using your own body weight. Box jumps boost your muscular endurance and muscular strength, while also getting some cardiovascular work involved.”

4. She Does Lunges

Kels Kiel/Instagram

Kiel is seen doing lunges in her Instagram post. ACE Fitness states that lunges have a lot of benefits. “Lunges work the biggest muscles in your lower body — mainly the quadriceps, gluteus maximus, and the adductor magnus (the muscle in your inner thigh). Other muscles that come into play are the hamstrings, gluteus medius, calves, and core stabilizers, says Susane Pata, content strategist for the National Academy of Sports Medicine (NASM) and NASM-certified personal trainer based in Miami. It doesn’t matter what lunge variation you do, as all of these muscles will be targeted, says Jonathan Olonade, a corrective exercise specialist and NASM-certified personal trainer with Life Time in Cinco Ranch, Texas.”

5. She Does Squats

Kels Kiel/Instagram

Kiel is seen doing squats with a barbell in her Instagram video. The Cleveland Clinic states that squats have a lot of benefits. “Here’s a quick look at the many benefits of squats, also known as bodyweight squats or air squats: Works major muscle groups. Burns calories. Strengthens your core. Improves lower body strength. Enhances stability and balance. Betters your posture. Helps with flexibility and mobility. Promotes healthy bones. Helps prevent injuries.”