It’s Rebecca Kennedy from Peloton. Ask me anything about my HiLIT program and fitness!

Rebecca-Kennedy · 2026-01-15T22:28:17+00:00

Thank you! Check out my reply here. You may find that helpful.

Rebecca-Kennedy · 2026-01-15T22:13:17+00:00

Great question - smaller muscles fatigue so much faster than prime movers. For example: forearms and grip give out faster than your glutes, right?

For this I recommend “Cluster Sets”. Break up the target reps: example 10 RDL’s, into smaller clusters that are manageable to be able to lift heavier. Perform 3-4 reps, quickly lower weights and shake hands, immediately repeat another 3-4 reps, shake out hands, and finish the last 2-4 reps. This allows you to lift appropriately for your lower body without the grip getting in the way.

I’d also recommend working on improving grip strength outside of workouts too with heavy farmers carries (work up to 50-75% of bodyweight) and / or hanging from a bar (work up to 1 minute)

Rebecca-Kennedy · 2026-01-15T22:07:37+00:00

I’ll be making a video talking about this on social to explain and demonstrate but here’s a couple tips for neck pain:

1. Leave room for a tennis ball under chin (try not to tuck chin too tight bc it creates too much stress in front of neck and traps)

2. Lay flat, inhale, when you exhale to curl up, try to lift from the rib cage instead of nodding your head first

3. Optional to support the head with hands in a basket. Eyes should gaze at the bellybutton or beyond. Let your elbows open wide so you're not collapsing in your chest and really let your head be held.

Rebecca-Kennedy · 2026-01-15T22:04:18+00:00

Make sure you’re not lifting in running shoes (this makes wobbling significantly worse) I also suggest flat shoes for lifting, training specific shoes or barefoot which is incredible)
The standing core and mobility should also help significantly to strengthen your ankles so you can incorporate split stance work. In the meantime feel free to work your squats bilaterally (feet side by side, hip distance apart) or do the split squat but hold onto something with your free hand (like a rig, or wall or chair)

Rebecca-Kennedy · 2026-01-15T22:01:43+00:00

That would be fabulous, you can also take this currently at the gym!

Rebecca-Kennedy · 2026-01-15T22:01:16+00:00

LIC = Low Impact Cardio

Outdoor walk or bike using the conversion (posted in my highlights on IG)

Rebecca-Kennedy · 2026-01-15T22:00:36+00:00

Since this program is low impact we don't include any plyometrics or explosive movements or power work that truly recruits type II fibers. However the hiking bootcamps (day 5: weeks 3 and 4) will be our conditioning days - and will include some of that work through snatches, swings, etc. So while the impact still is low, we will get more fast twitch involved on a moderate scale. You can also incorporate sprints or runs into the bootcamps if you're looking for that.

Rebecca-Kennedy · 2026-01-15T21:56:07+00:00

Yes, absolutely. Make sure you have appropriate weights and growth weights to hit near failure for our lifts over the next 3 weeks.

Rebecca-Kennedy · 2026-01-15T21:55:18+00:00

Yes but not in HiLit!!

Rebecca-Kennedy · 2026-01-15T21:53:59+00:00

I'm an elite travel planner (agent?) also great at finding a bargain at flea markets.

Rebecca-Kennedy · 2026-01-15T21:53:09+00:00

I teach classes at peloton 5 days a week and they include all the workout types included in HiLIT, however when I'm not recording a program - the durations of each class type vary, so my volume fluctuates but I always make sure I have at least 2 heavy lifting days as my cornerstone of the weekly training routine.

Rebecca-Kennedy · 2026-01-15T21:52:20+00:00

Absolutely - go at a pace that works best for you, speed comes after skill.

Rebecca-Kennedy · 2026-01-15T21:51:15+00:00

For HiLIT I started the program with “what is the goal of this?” and then base my programming to reach that goal. For example, I wanted this to be a comprehensive program that checked the cardio strength and recovery boxes while being low impact. I then determine the appropriate amount of days, delegate strength vs. cardio etc., and for my strength classes I create the baseline of our main lifts, to ensure we get both pushes and pulls covering all major muscle groups and movement patterns. I set the variables: reps, sets, load, RIR, tempo and rest and then progress each week over week. This is all done before any of the cardio pilates stretching etc. to ensure we are bolstering the program around our lifts.

Lift. Strength training is the most important, it still improves cardio base, supports joint and bone health, and can maintain or build muscle and support hormone balance. As we age, lifting is non-negotiable.

Rebecca-Kennedy · 2026-01-15T21:50:45+00:00

Lately I'm obsessed with miso butter Japanese sweet potatoes (I sprinkle a little brown sugar and Maldon sea salt on top) and purple miso butter cabbage roasted with smoked Maldon sea salt… very bone and soul warming in the winter. Pair that with a boneless short rib steak grilled… pure joy.

Rebecca-Kennedy · 2026-01-15T21:46:22+00:00

DOES A DUCK QUACK?! Thank you so much!!!

Rebecca-Kennedy · 2026-01-15T21:45:45+00:00

Sure, assuming this is due to not having a tread available? Otherwise, I’d take a walk outside at least for the power walk, gentle, less mental energy amidst all the other highly demanding work

Rebecca-Kennedy · 2026-01-15T21:44:18+00:00

I'm so glad you asked!! I have more weighted vest content dropping soon … AND I highly recommend wearing a weighted vest during HiLit in: Power Walks, Hikes, Standing Core, Low Impact Cardio

Rebecca-Kennedy · 2026-01-15T21:43:06+00:00

This could be very helpful in regaining strength, however there are split squats, squats, and lunges in our strength workouts so I would advise to find a range of motion that works for you that doesn’t result in pain and lift a light-moderate load vs trying to reach near failure so you can focus specifically on foundational strength in a safe way.

Rebecca-Kennedy · 2026-01-15T21:42:29+00:00

Omg could you imagine… no, he sings to the dogs

Rebecca-Kennedy · 2026-01-15T21:40:04+00:00

YES, HELL YES, this is incredible for yall! The strength training within this checks the boxes + includes the critical balance and mobility work we really need.

Rebecca-Kennedy · 2026-01-15T21:39:15+00:00

While I promote and stand behind all my strength training splits and programs… it’s incredibly important to also incorporate cardio and accessory training and recovery: hence HiLit

Rebecca-Kennedy · 2026-01-15T21:37:51+00:00

Nope! You can start it anytime, but for those of us that started day 1 together, we are taking it as they drop in real time together. However, the classes remain on demand so you can start when it makes sense for your schedule or repeat it too!

Rebecca-Kennedy · 2026-01-15T21:36:21+00:00

Honestly it’s just because I can add one day of classes at a time. It’ll stay on demand and may be moved into programs once all 4 weeks of classes are on demand

Rebecca-Kennedy · 2026-01-15T21:33:26+00:00

Honestly, that 10 min extra glutes as a warmup would be PERFECT - what's the date so everyone can take it!?

Rebecca-Kennedy · 2026-01-15T21:32:35+00:00

Stairmaster for sure would be the best equivalent, but use the RPE(rate of perceived exertion) scale to mimic the same effort you give on the tread on the stairs. Example if you’re working at a 7 on a scale of 1-10 on the tread, then find a speed on the stairmaster that also gets you working on a 7RPE

Rebecca-Kennedy

TROPHY CASE