Kass from KassDays: A Peek into His Fitness Routine

Kass, the Calgary-based YouTuber behind the popular channel KassDays, is known for sharing his adventures across Southern Alberta, from camping in Waterton Lakes National Park to exploring the region’s hidden gems. But beyond his love for the outdoors, Kass maintains a consistent fitness routine that keeps him energized and ready for his next vlog-worthy escapade. Balancing his creative pursuits with physical health, Kass dedicates time three days a week to working out, clocking in sessions of about an hour and 15 minutes (give or take a few). Here’s a look at how this down-to-earth content creator stays fit, plus some tailored recommendations for enhancing his small home gym routine.

Kass’s Fitness Routine

Kass’s workouts are practical and well-rounded, designed to build strength, endurance, and flexibility without requiring a sprawling gym setup. Here’s what his typical session includes:

• Treadmill: Kass kicks things off with some cardio on the treadmill, mixing steady jogs with brisk walks to get his heart rate up and boost stamina—perfect for those long hikes he films.
• Stationary Cycle: Another cardio staple, the stationary bike lets him switch up the pace, working his legs and keeping his endurance on point for outdoor adventures.
• Sit-Ups: A classic core move, sit-ups help Kass strengthen his midsection, supporting posture and stability whether he’s hauling camping gear or framing a shot.
• Lunges: These target his quads, glutes, and hamstrings, building lower-body power for tackling uneven trails or simply keeping up with life’s demands.
• Squats: Another leg and glute builder, squats are a functional exercise that mirrors real-world movements, keeping Kass strong and agile.
• Arm Exercises with 10-lb Weights: Using a pair of 10-pound dumbbells (one per hand), Kass works his biceps, triceps, and shoulders—great for carrying equipment or just looking good on camera.
• Stretching: A smart addition, stretching keeps him limber and reduces stiffness, especially after cardio and strength moves.
• Leg Exercises for Circulation: Kass includes specific leg exercises to boost blood flow, like leg raises or calf pumps, which are key for recovery and overall health.

At three sessions a week, each lasting just over an hour, Kass strikes a balance between staying active and leaving room for his busy vlogging schedule. His routine is straightforward, equipment-light, and ideal for a small home gym—proof you don’t need fancy gear to stay fit.

Why It Works for Kass

Kass’s approach is sustainable and versatile, blending cardio, strength, and mobility in a way that complements his lifestyle. The treadmill and stationary bike build cardiovascular health, crucial for those Waterton treks, while squats, lunges, and sit-ups keep his muscles engaged. The 10-pound dumbbells add just enough resistance to tone his arms without overwhelming a home setup, and his focus on stretching and circulation shows a thoughtful nod to long-term wellness. It’s a routine that’s as practical as his vlogs—effective without overcomplicating things.

Recommendations to Level Up Kass’s Home Gym Routine

Since Kass is working with a small space and a solid foundation, here are a few additions and tweaks to enhance his workouts. These suggestions keep things simple, affordable, and aligned with his current setup:

1. Resistance Bands - Kass has some but has not yet utilized them.
   • Why: Lightweight and versatile, resistance bands can add variety to his arm and leg exercises. They’re perfect for a small gym and great for progressive resistance.
   • How: Try banded bicep curls or lateral leg raises to target smaller muscle groups and improve circulation even more.
   • Time: Add 5-10 minutes to his arm or leg segments.
2. Kettlebell (15-20 lbs) - Kass has a Kettlebell, he used it with the squats and lunges.
   • Why: A single kettlebell can elevate his strength game, working multiple muscle groups at once.
   • How: Incorporate kettlebell swings (for cardio and glutes) or goblet squats (to deepen his squat game). Start with 10-15 reps per set.
   • Time: Swap out 10 minutes of squats or lunges for kettlebell work.
3. Push-Ups - Kass does approximately 35 easy knee pushups with each workout.
   • Why: No equipment needed, and they’re fantastic for chest, shoulders, and core strength—pairing nicely with his arm exercises.
   • How: Aim for 3 sets of 10-15 push-ups, adjusting knee or incline variations if needed.
   • Time: Add 5 minutes after sit-ups.
4. Plank Variations - This is a should do for Kass, forgot about it tbh.
   • Why: Planks build core stability, complementing sit-ups and supporting his posture during long filming days.
   • How: Hold a standard plank for 30-60 seconds, or try side planks to hit the obliques. Do 3 sets.
   • Time: Tack on 5 minutes post-cardio.
5. Jump Rope
   • Why: A cheap, space-saving cardio booster that’s more dynamic than the treadmill or bike.
   • How: Jump for 5-10 minutes as a warm-up or cardio finisher—great for agility and calorie burn.
   • Time: Replace or alternate with 10 minutes of treadmill time.
6. Foam Roller - Has a foam roller but not presently utilizing.
   • Why: Enhances his stretching by releasing tight muscles and improving recovery—especially useful for circulation-focused leg work.
   • How: Spend 5-10 minutes rolling out calves, quads, and back after his workout.
   • Time: Extend his stretching block slightly.

Sample Enhanced Routine (1 Hour 15 Minutes)

• Warm-Up: 10 min jump rope or treadmill
• Cardio: 15 min stationary cycle
• Strength:
  • Squats with kettlebell (3 sets of 12) – 10 min
  • Lunges (3 sets of 10 per leg) – 5 min
  • Arm curls with 10-lb dumbbells (3 sets of 15) – 5 min
  • Push-ups (3 sets of 12) – 5 min
• Core: Sit-ups (3 sets of 20) + Plank (3 x 45 sec) – 10 min
• Cool Down: Stretching + foam rolling (calves, quads) – 10 min

Final Thoughts

Kass’s fitness routine is a testament to how consistency and simplicity can yield results, even with just three weekly sessions in a small home gym. His mix of cardio, bodyweight moves, and light weights keeps him in shape for both life and his KassDays adventures. With a few additions like resistance bands, a kettlebell, or push-ups, he could take it up a notch without sacrificing space or time. Whether he’s powering through a workout or capturing Waterton’s beauty, Kass proves that staying active doesn’t have to be complicated—just intentional. Check out KassDays for more of his journey, and maybe let his routine inspire your own!