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

March 28, 2019 Week 7 Day 4

By ksquaredfitness | Mar 24, 2019

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 25 seconds Hollow Rocks/Single Leg Hollow Rock/ Tuck Rock x 16 Every 30 seconds x 3 sets (3 Minutes) Hang L Sit/Tuck to extension/ Tuck Hold/ Tuck Taps  x 25…

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March 27, 2019 Week 7 Day 3

By ksquaredfitness | Mar 24, 2019

Core (7 Minutes) A. Every 45 seconds x 2 sets 8 Strict toes to bar/ 8 Strict ankles to bar with leg extension down/ 8 Strict Knees to elbow with leg extension down/ 8 Strict Knee Raise w/ leg extension/ 8 Tuck Raises from hang 8 Tuck Position overhead plate lifts in supine position  (25/10…

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March 26, 2019 Week 7 Day 2

By ksquaredfitness | Mar 24, 2019

Core (7 Minutes) A. Every 30 seconds x 3 10 Kipping Toes to bar/ 10 Kipping Leg Raises/ 10 Knee Raises to chest/ 8 Knee Raise + Negative Straight Leg down/ Dead Hang Hold x 15 second 2 EMOM Bouncing Knees to chest x 30 seconds Every 30 seconds x 3 sets of each 15/12…

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