Posts Tagged ‘build muscle’

March 27, 2019 Daily 30

Cardio + Conditioning Complete five  sets as quickly as possible 10 Burpees or 10 hand release push ups + 10 body squats 20 Lunges 400 meter run 30/20 Calorie Assault bike

Read More

March 25, 2019 Daily 30

Strength + Build Muscle A Four sets of: Squat x 6 Pull Up or ring row x 8 Weighted Lunges x 12 Jump rope for 1 minute as your recovery After the jump rope, add weight to your squats then being the next set. B. Conditioning (18 minutes) Every 6 minutes x 3 sets (18…

Read More

March 15, 2019 Week 5 Day 5

Core (9 Minutes) A. 6 EMOM V Ups/ Single Leg V Up/ Tuck Up/ Tuck Wraps x 20 Hanging Knee Raises x 30/25/20 Straight Leg Bottom Balance x 40 seconds When the clock hits 6 begin a 3 EMOM 50 second Elbow Plank/ Knee Tap Elbow Plank/ Knee Plank Strength ( 8 Minutes) Take 8…

Read More

March 14, 2019 Week 5 Day 4

Core (9 Minutes) A. Every 30 seconds x 3 sets (3 Minutes) L to L sit/ extension/ tuck/ Single leg extension/Tuck Hold/ tuck taps x 20 seconds Hollow Rocks/Single Leg Hollow Rock/ Tuck Rock x 14 Every 30 seconds x 3 sets (3 Minutes) Hang L Sit/Tuck to extension/ Tuck Hold/ Tuck Taps  x 20…

Read More

March 13, 2019 Week 5 Day 3

Core (6 Minutes) A. Every 30 seconds x 6 Minutes L Sit Flutter kicks on Kettlebells/ Tuck to extension w/ 2 second L hold/ Tuck Hold/ Tuck Raises x 22 seconds Straight Leg Bottom Balance x 22 seconds 17/14/12 V Ups/ Tuck Ups/ Tuck Wraps 17/14 Elbow jacks/ Plank x 22 seconds Strength (15 Minutes)…

Read More

March 12, 2019 Week 5 Day 2

Core (8 Minutes) A. 4 EMOM 25/20 Elbow Jacks/ Plank Hold x 40 seconds L to L sit/ extension/ tuck/ Single leg extension/Tuck Hold/ tuck taps x 40 seconds Every 30 seconds x 2 sets Tuck Hold x 15 seconds 5 Strict toes to bar/5 Strict Ankles to bar*/ 5 Strict K2E*/5  Strict leg Raises/…

Read More

March 11, 2019 Week 5 Day 1

Core (8 Minutes) A. 5 EMOM Seated Pike Lifts/Single Leg Pike Lifts/ Seated Butt Lifts x 30 Elbow Jacks x 30/25/20 Abmat Crunches w/ legs extended x 20 Hollow body to l sit on DB’s/ Hollow body to L Press x 15 L to L sit/ extension/ tuck/ Single leg extension/Tuck Hold/ tuck taps x…

Read More

February 11, 2019 Daily 30

Strength + Build Muscle A. Three sets of: 10 Deadlifts @ 3 seconds down 12 Single Arm Kettlebell or DB Press ( 6 per side @ 3 second down) 60 second Plank Hold Minimal rest between exercises and 1 minute between rounds. Conditioning 12 Minute AMRAP* As many rounds or reps as possible 10/8 Calorie…

Read More

February 11, 2019 Week 1 Day 1

Core (9 Minutes) 9 EMOM Candlestick Press/ Strict t2b/ Strict Ankles to bar/ Strict K2E w/ negative down/ Strict leg Raises 20 Abmat Crunches w/ legs extended Elbow Jacks x 25/20/15 or Plank for 40 seconds Strength (16 Minutes) A. 5 EMOM Front Squat/ Goblet Squat x 3* 4 reps @ 65% 3 reps @…

Read More

February 6, 2019 Daily 30

Strength + Build Muscle Four sets of: 20 Weighted Lunges 40 Second Plank 60 Second Jump Rope Practice Minimal rest between exercises and 1 minute between rounds. Conditioning 12 EMOM 5 Thrusters 10/8 Calorie Bike or Row

Read More
K Squared Fitness