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 2, 2019 Week 8 Day 2

By ksquaredfitness | Mar 30, 2019

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

By ksquaredfitness | Mar 30, 2019

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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March 29, 2019 Week 7 Day 5

By ksquaredfitness | Mar 24, 2019

Core (10 Minutes) A. 6 EMOM Pike Up on swiss ball or sliders  x 20/18/16 or Pike Walk Ups x 6/5/4 Bouncing Knees to chest/ Tuck Position Pulses x 40/35/30 When the clock hits 6:00 4 EMOM Side Plank Hold on hands/ Side plank on elbow/ Side plank with finger support  x 20 second per…

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