Posts by ksquaredfitness

April 5, 2019 Daily 30

Total Body Conditioning Every 10 minutes x 3 sets complete Run 400 meters or Bike 20-30 calories   Row 400-500 meters 20 Pull Ups or 20 Ring Rows The sooner you finish before your 10 minutes the more rest you get.

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April 4, 2019 Daily 30

Total Body Strength 20 Minute EMOM* Every minute on minute Deadlift x 8 Push Ups x 12 Lunges x 16 Push Press x 20 Increase the weight on your deadlifts, lunges, and push presses each set.

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April 3, 2019 Daily 30

Strength + Build Muscle A. Four sets of: 5 Pull ups or Ring Rows**Which ever exercise you choose lower yourself down as slow as possible. 10 Lunges (per leg) Jump Rope x 60 seconds Complete each set as quickly as possible then rest 60 seconds between sets. Conditioning B. 12 Minute AMRAP* As many reps…

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April 2, 2019 Daily 30

Strength + Build Muscle Four sets of: Deadlift x 4 Push Press x 8 Toes to bar or V up x 12 Increase your deadlift and push press weight each set. Load your weights and then complete set. Complete each set as quickly as possible then rest 60 seconds between sets. Conditioning Partner Workout Complete…

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April 1, 2019 Daily 30

Strength + Build Muscle (12 Minutes) A. Three sets of: Front Squats or Goblet Squats x 10 Renegade Row x 20 (10 per side) Plank x 60 seconds Each set go heavier with the goblet squats as you get warmed up. Conditioning (15 Minutes) A. Every 5 minutes x 3 sets Against a 3 minute…

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April 5, 2019 Week 8 Day 5

Core (9 Minutes) A. 9 EMOM Single Arm Plank Hold/Hand Plank x 30 seconds per side V Ups/ Tuck Ups/ Tuck Rocks/ Tuck Wraps x 15/12 Seated Double Leg Pike Lifts/ Single Leg Pike Lifts/ Elevated on DB Single Leg Lifts x 15/12 Strength ( 8 Minutes) A. Take 8 minutes to build to: 6…

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April 4, 2019 Week 8 Day 4

Core (7 Minutes) A. Every 30 seconds x 4 sets Candlestick Press/ Strict t2b/ Strict Ankles to bar/ Strict K2E w/ negative L/ Strict leg Raises/Knee Raise to extension x 4 4 Dragon Fly/ 4 Hollow Body + Inverted Leg Raise/ Hollow Body Hold x 10 seconds + Leg Raises x 4 Every 30 seconds…

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April 3, 2019 Week 8 Day 3

Core (6 Minutes) A. Every 30 seconds x 3 sets (4:30) Hollow body to l sit on DB’s/ Hollow body to L Press/Hollow Body Hold  x 5 V Up/ Tuck Up/ Tuck Wrap/ Tuck Hold x 15/12/10 Elbow Plank x 25/2015 seconds One set of: 60/50/45 second Straight leg bottom balance Strength (15 Minutes) A.…

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April 2, 2019 Week 8 Day 2

Core (9 Minutes) A. 9 EMOM 20 Kipping Knees to Chest Supine Overhead Plate lifts x 15/12/10 —–Use 25/10 lbs V Ups/ Single Leg V Up/ Tuck Up/ Tuck Wraps x 20 Strength (24 Minutes) A. 10 EMOM Deadlift x 4 @ 80% B. Every 75 seconds x 3 sets 20 Hip Extension/ Reverse Hyper…

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April 1, 2019 Week 8 Day 1

Core (9 Minutes) A. 9 EMOM L Sit Flutter kicks on Kettlebells/ Tuck to extension w/ 2 second L hold/ Tuck Hold/ Tuck Raises x 30 seconds Candlestick Press/ Strict t2b/ Strict Ankles to bar/ Strict K2E w/ negative L/ Strict leg Raises/Knee Raise to extension x 8 Reverse V Ups on sliders or Pike…

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K Squared Fitness