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Easy Summer Fitness Plan (No Equipment Needed!)

Getting in shape this summer doesn’t have to be complicated. The American Heart Association recommends that you get 150 minutes of moderate aerobic every week. That means at least 30 minutes, five days a week of any activity that makes you break a sweat! Our recommended fitness plan uses a combination of cardio, strength training, and active rest for a full-body workout that will help you meet your goals.

August 2021. This article is independently written by Fusion 360. All opinions given are the opinion of Fusion 360

Cardio includes running, swimming, biking, power walking, jumping rope, dancing, and boxing. The word cardio derives from the Greek word for “heart.” Any activity that gets your heart pumping will do. You will need at least one form of cardio available to you for the next four weeks. Cardio workouts burn calories, boost our metabolism, and improve heart health. We recommend at least one day of cardio a week.

Strength training includes resistance training, weight lifting, and bodyweight exercises. Building muscle is an important part of fitness. Strong muscles protect our bones, burn fat faster, and improve balance and coordination. We recommend three to four days of strength training per week.

Active Rest is equally as important as the days spent at the gym. In the summer, our time is best spent outside where we can take advantage of the nice weather and spend time with family and friends. This includes short hikes, swimming at a local watering hole, frisbee golf, a leisurely bike ride, a walk through the park- any activity that gets you outside and moving counts! Try to incorporate at least one day of active rest.

The following three-week summer fitness plan includes exercises you can do at the gym, your house, or anywhere in between. It increases in intensity as the weeks go on. Set yourself up for success by challenging a friend to complete the program with you!

Week 1

Week one of your summer fitness plan is focused on getting used to the flow. Simple movements that work a lot of different muscles! Master the basics before increasing the difficulty in the weeks to follow.
MONDAY – Arms and Cardio – Total time 30 minutes

• 10 Push-ups
• 20 Plank shoulder taps (10 on each side)
• 12 Forearm plank to dolphin

• 20 Plank jacks

Repeat 3 sets

20 mins of cardio- your choice!

TUESDAY – Booty – Total time 20 minutes

• 20 Air squats
• 10 Hands-and-knees – Side leg lift
• 10 Hands-and-knees – Back leg lift
• 20 Glute bridges

Repeat 3 sets

WEDNESDAY – Cardio- Total time 30 minutes

30 minutes of cardio- your choice!

THURSDAY – Legs- Total time 20 minutes

• 20 Squats
• 20 Side lunges (10 on each side)
• 10 Sumo squats
• 20 Toe raises
• 10 Single Leg Deadlift (Both sides)

Repeat 3 sets

FRIDAY – Full Body- Total time 30 minutes

• 10 Push-ups
• 10 Jump squats
• 20 Glute bridges
• 10 Burpees
• 30 Second Plank
• 30 Second Side Plank

Repeat 3 sets

SATURDAY – Back and Abs – Total time 25 minutes

• 20 Crunches
• 10 Side crunches (both sides)
• 10 In-and-out Tucks
• 10 Reverse snow angels
• 20 Kneeling extension (10 on each side)

Repeat 3 sets

SUNDAY – Active Rest

Find a local yoga class or spend the day outside!

Week 2


MONDAY – Arms and Cardio – Total time 40 minutes – Arms and Cardio – Total time 40 minutes

• 10 Push-ups
• 20 Plank shoulder taps (10 on each side)
• 12 Forearm plank to dolphin
• 20 Plank jacks
• NEW! 10 Tricep dips

Repeat 3 sets

20 mins of cardio- your choice!

TUESDAY – Booty – Total time 25 minutes

• 20 Air squats
• 10 Hands-and-knees – Side leg lift
• 10 Hands-and-knees – Back leg lift
• 20 Glute bridges
• NEW! 10 Frog Glute Lifts

Repeat 3 sets

WEDNESDAY – Cardio- Total time 30 minutes

30 minutes of cardio- your choice!

THURSDAY – Legs- Total time 20 minutes

• 20 Squats
• 20 Side lunges (10 on each side)
• 10 Sumo squats
• 20 Toe raises
• 10 Single Leg Deadlift (Both sides)
• NEW! 10 Jump lunges

Repeat 3 sets

FRIDAY – Full Body- Total time 30 minutes

• 10 Push-ups
• NEW! 20 Jumping Jacks
• NEW! 20 Crunches
• 20 Jump squats
• 15 Glute bridges
• 10 Burpees
• 30 Second Plank
• 30 Second Side Plank

Repeat 3 sets

SATURDAY – Back and Abs – Total time 25 minutes

• 20 Crunches
• 10 Side crunches (both sides)
• 10 In-and-out Tucks
• 10 Reverse snow angels
• 10 Kneeling extension (both sides)
• NEW! 15 Superman lifts (both arms/legs)

Repeat 3 sets

SUNDAY – Active Rest

Find a local yoga class or spend the day outside!

Week 3

You are past the halfway point! This week features some new exercises along with some old classics. So keep up the intensity as you race toward the finish line.
MONDAY – Arms and Cardio – Total time 40 minutes

• 10 Push-ups
• 20 Plank shoulder taps (10 on each side)
• 12 Forearm plank to dolphin
• 20 Plank jacks
• 10 Tricep dips
• NEW! 10 Inchworms- Plank to forward fold and back

Repeat 3 sets

20 mins of cardio- your choice!

TUESDAY – Booty – Total time 20 minutes

• 20 Air squats
• 10 Hands-and-knees – Side leg lift
• 10 Hands-and-knees – Back leg lift
• 20 Glute bridges
• 10 Frog Glute Lifts
• NEW! 10 Step-ups

Repeat 3 sets

WEDNESDAY – Cardio- Total time 30 minutes

30 minutes of cardio- your choice!

THURSDAY – Legs- Total time 25 minutes

• 20 Squats
• 20 Side lunges (10 on each side)
• 10 Sumo squats
NEW! 20 Toe raises on one foot (10 on each side)
• 10 Single Leg Deadlift (Both sides)
• 20 Jump lunges

Repeat 3 sets

FRIDAY – Full Body- Total time 30 minutes

• 10 Push-ups
• 20 Jumping Jacks
• 20 Jump squats
• 15 Glute bridges
• 10 Burpees
• 30 second Plank
• NEW! 30 seconds Reverse Crunches
• NEW! 30 seconds Dead bugs

Repeat 3 sets

SATURDAY – Back and Abs – Total time 20 minutes

• 15 Superman lifts (both arms/legs)
• 10 Reverse snow angels
• 10 Kneeling extension (both sides)
• 10 In-and-out Tucks
• NEW! 20 Russian twists
• NEW! 10 V-ups

Repeat 3 sets

SUNDAY – Active Rest

Find a local yoga class or spend the day outside!

Are you ready to commit?

Remember, fitness is a journey, not a destination. Take a look at your goals before you begin. Are you ready to commit to your health and wellness by spending a little time every single day working on your fitness? If the answer is yes, it’s time to get started! If you are unsure, spend a little time figuring out the “why” behind your workout, so you will not be tempted to quit halfway through the three-week program.

Kailo will be here to help with aches and pains along your fitness journey. Just apply your Kailo nanotech patch near the site of pain and reach out to our team of experts if you have any questions!

Choose Your Patch

The Same Technology, Three Different Lifespans.

*Flex pain patches can be used all-day and night, provided they are handled gently and properly cared for.

The Flex

Flexible Relief That Lasts Up To a Month
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$34.99 – $49 ea

  • Up to 30 Days of 24/7 Use
  • 30-Day Money-Back Guarantee
Get Flex

The Kailo

Durable Relief That Lasts a Year
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$79 – $119 ea

  • 1 Year of 24/7 Use
  • 90-Day Money-Back Guarantee
Get Kailo

The Element

Best Value for Relief That Lasts a Lifetime.

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$249 ea

  • Guaranteed to last a lifetime
  • Lifetime Warranty Card
Get Element
Over 1 Million Happy Customers

Real life-changing Stories

A Message From Dr. Frank Miller

Everything You Need To Know About Kailo

We offer a no-hassle, no restrictions, 100% money-back guarantee on our patches.

Over 90% of our customers have found an increase in comfort. Our goal is to help everyone get relief. If you feel Kailo isn’t working for you within 90 days or Flex is not working for you within 30 days,​ we’ll gladly take it back. Element has a 90 day return policy and a lifetime warranty so try it risk free!

Before returning your Kailo, we would love a chance to make sure you’ve found the correct placement. Please contact us at support@gokailo.com

See Return Policy
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Will Kailo help my condition?

Most common ailments experienced by Kailo Customers

Chronic Back Pain

Kailo patches are engineered to help many types of back pain and fit anywhere on your back.
Learn More

MENSTRUAL PAIN

The Kailo pain patch has shown to be capable of relieving or eliminating pain from menstrual cramps.
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KNEE PAIN

Kailo drug-free pain relief has shown to be effective in targeting knee pain.
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ARTHRITIS

Many Kailo users report the relief of painful arthritic symptoms.
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OSTEOPOROSIS

Kailo customers report significant relief from Osteoporosis pain while using Kailo.
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These are the most common ailments customers suffer from. Please contact us if you would like information about Kailo’s effectiveness / use for other ailments.

The final results are in, and they’re incredibly positive.

On January 30, 2022 Pain Relief Technologies LLC and Kailo Pain Patch® announced the IRB-Approved PREVENT study’s final results. The trial produced positive results in patients with mild, moderate, and severe pain conditions, with resounding support from nearly all participants.

Check out the full results published in the international peer-reviewed journal Anesthesia and Pain Research. The research article includes everything you need to know about the study procedures, assessments, patients, methods, and outcome of the trial.

See Clinical Trials
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Need help finding the right spot?

Your relief from pain is our goal.

Schedule a free 20 minute video call to get the most relief from your patches.

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Free Shipping In The USA For Orders Over $49

Free U.S. shipping on orders $49+. Ships to 100+ countries (international rates apply). Orders by 8 AM MST Monday - Friday ship same day; weekends ship Monday. Holidays may delay.

Money Back Guarantee

No-hassle, no restrictions, 100% money-back guarantee. If you feel the The Flex™ Pain Patch isn't working for you within 30 days, we'll gladly take it back, or 90 days for the Kailo™.

Amazing Customer Support

We will respond quickly to your emails. We will chat with you on the website. We will meet with you on a video call. All to ensure you have an excellent experience.

Made In The USA

All Kailo products are designed, engineered, and manufactured in the United States.

FDA Registered

Kailo Labs has successfully completed registration with the U.S. Food and Drug Administration (FDA), establishing compliance with regulatory standards.

Clinical Trials

In 30 days, users experienced significantly reduced pain, enhanced quality of life, and preferred the patch over oral medications.

Turn Off Pain.

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RETURN POLICY

TRUST KAILO

Returns

We hope you will be happy with your purchase. If for any reason you are not satisfied, we hope to make it right. Please review our return policy below, select a preferred method of contact and we’ll do our very best to accommodate your return.

Reducing pain is your first priority and it is also ours. We have designed our return policy to promote that.

 

These are our return policy best practices:

  • Take all of the time offered in our return policy to allow you time to find the right placement for your patch.
  • Simply contacting us before the return policy window is over and getting started on the steps gives you access to a full return.
  • If your purchase included any “Free” patches, you must return the free patches to receive reimbursement for the paid patches.
  • We offer returns on gifted products. An order number will be required to process a return. Gift recipients are not entitled to the refund.
  • If you send products to us for a refund and you haven’t followed the return policy steps, we will not ship the products back to you.
  • We offer return shipping labels for domestic purchases of The Element Patch only. All other products must be returned at the customers’ expense.

     

RETURN POLICY STEPS

First Step: Contact our customer service team at support@gokailo.com and let them know that you’d like to return your products.

Second Step: Our customer service team member will ask you some questions about your efforts to reduce pain using our patches. Please work with us through this process because we want to give you the best opportunity possible to eliminate your pain. They will ask you:

  1. Have you seen our placement videos that give you ideas of where to place the patch for your specific pain?
    CLICK HERE TO SEE THE PLACEMENT VIDEOS
  2. Have you scheduled a 20 minute video call with our placement concierge service because sometimes it requires a demonstration to get the correct placement?
    CLICK HERE TO SEE THE CONCIERGE APPOINTMENT SCHEDULE

Third Step: Our customer service team will send you a return authorization form. If you are returning The Element patch and live in the U.S., our customer service team will also provide you a prepaid envelope to return the product.

 

Fourth Step: Mail your product(s) to the address on the return authorization form within 2 weeks from the time we email you the return authorization form. See the detail below about return policy lengths by product and what should be returned.

 

Fifth Step: Our returns team will receive your return, compare it to what you purchased, and refund you according to what you returned. Once returned products are received, refunds are issued within 3-5 business days to the credit card that was used to make the purchase.

 

 

THE FLEX PAIN PATCH

Return Policy Length: Contact Us Within 30 days
Subscriptions are not eligible for returns

 

What should be returned:

  • The Flex Pain patch
  • Do not return the packaging
  • Do not return any of the 5 free adhesives that came with the patch

 

THE KAILO PAIN PATCH

Return Policy Length: Contact Us Within 90 days
Subscriptions are not eligible for returns

 

What should be returned:

    • The Kailo Pain patch
    • Do not return the packaging
    • Do not return any of the 3 free adhesives that came with the patch
    • Do not return the felt protective pocket

 

KAILO ADHESIVE 10-PACKS

Return Policy Length: Contact Us Within 90 Days
Subscriptions are not eligible for returns

 

What should be returned:

    • As many adhesives as you have remaining. You will be refunded for Adhesives that are unused and undamaged.

 

EXTRA STRENGTH ADHESIVE 10-PACKS

Return Policy Length: Contact Us Within 90 Days
Subscriptions are not eligible for returns

 

What should be returned:

    • As many adhesives as you have remaining. You will be refunded for Adhesives that are unused and undamaged.

 

FLEX ADHESIVE 5-PACKS

Return Policy Length: Contact Us Within 30 Days
Subscriptions are not eligible for returns

 

What should be returned:

  • As many adhesives as you have remaining. You will be refunded for Adhesives that are unused and undamaged.

 

KT-TAPE ADHESIVES

Return Policy Length: Contact Us Within 90 Days
Subscriptions are not eligible for returns

 

What should be returned:

    • Any package of KT-tape that is unopened, unused, and not purchased through a subscription or part of an Element kit can be returned for a full refund.

 

KAILO COHESIVE BANDAGE

Return Policy Length: Contact Us Within 90 Days
Subscriptions are not eligible for returns

 

What should be returned:

    • Any package of Kailo Cohesive tape that is unopened, unused, and not purchased through a subscription or part of an Element kit can be returned for a full refund.

 

THE KAILO ARMBAND

Return/Exchange Policy Length: Contact Us Within 30 days

 

What should be returned:

  • The Kailo Armband
  • Do not return the packaging
  • We offer one size exchange for the Armband if needed

 

NEED ASSISTANCE?

Please email us at the link below and include your name and order number for questions about a previous purchase.

support@gokailo.com

GET IN TOUCH

Kailo is far more than just a business for us. If you need to reach us for any reason, please email support@gokailo.com. A live agent can answer questions about our company, our products, placement help for your specific pain, and order-and-return information.

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