Workouts

Workouts

- Train hard. Train consistently. -

Train hard. Train consistently.

The Daily 30

April 5, 2019 Daily 30

By ksquaredfitness | Mar 30, 2019

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

By ksquaredfitness | Mar 30, 2019

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

By ksquaredfitness | Mar 30, 2019

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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Current Clients

April 5, 2019 Week 8 Day 5

By ksquaredfitness | Mar 30, 2019

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

By ksquaredfitness | Mar 30, 2019

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

By ksquaredfitness | Mar 30, 2019

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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