- K Squared Fitness -
We Educate + Support You
My experience with clients over the past decade has allowed me to create programs that get results! In 2018, Nashville FIT Magazine named me the Fittest man in Nashville. I have an array of certifications from Corrective Exercise, Sports Performance, and a specialty in developing a strong core.
We are KSquared, creators of K2F. We coach Men + Women to look and feel their best. Our programs focus on developing a strong core, boosting your metabolism and maximizing your time.
With a passion for health and fitness and a degree in Health and Physical Education, I am confident that K Squared Fitness programming is the best way to maximize your time!
K2F created this program for busy men + women who want to maximize their time. This program is core, strength, and cardio in 25-40 minutes.
Train With Me At Life Time Franklin
Live in the Nashville Area?
Train with Kevin in Franklin at Life Time Athletic and be a part of the K2Fit community.
We created this program to transform your body! If you are serious about getting results, this is the program for you.
We give you the tools you need to get the results you want. Detailed progressive overload training to create a fat burning machine. We provide options for both the beginner and the client looking to take their fitness to the next level.
- A Look Inside -
Weekends will be partner workouts where you can encourage your spouse, friend, workout partner to join you in on the fun! Partner Workout (25 Minutes) A. In teams of two: Entire workout is synchronized. Six Rounds For TIme: Cardio x 2:30 Minutes (Run if possible) DB Thruster x 25 DB Deadlift x 15 Recovery (6…Read More...
Most people don’t seek Nutrition Coaching right away. Typically, I’m coaching people who have tried dieting, tried cleanses, or tried eating healthier on their own and the results either didn’t show up or they didn’t last. I coach habit based nutrition coaching for numerous reasons, but I want to talk about three specific ones. …Read More...
Warm Up (6 Minutes) A. Every 45 seconds x 3 sets Static Hang x 30 seconds Bodyweight Squat x 30 seconds Every 45 seconds x 3 sets Single Arm DB Thruster x 30 seconds Tuck Up x 30 seconds Strength (12 Minutes) B. 12 EMOM DB Floor Press x 60 seconds Hand Plank Mountain Climber…Read More...
Last week we kicked start the pull up drills progressions. If you want to increase your pull up strength, begin adding in the pull up drills in the optional section. Core (10 minutes) A. Every 30 seconds x 3 sets 10 x Reverse V Ups/ Swiss Ball Pike or Tucks Ups/Plank walk outs 12 x…Read More...
Core (6 Minutes) A. Every 30 seconds x 3 sets 4 x Candlestick press/6 strict toes to bar/ 4 strict ankles to bar/ 4 strict knee to elbow + negative leg raise/ 4 strict leg raise 4 x DragonFly/ 4 Straight Leg Balance + Leg Reach up Every 30 seconds x 3 sets 4 x…Read More...
Warm Up (6 Minutes) A. One set of: Kettlebell Deadlift x 15 Banded Lateral Walk x 30 Tuck Rock x 45 seconds Three sets of: Kettlebell Swing x 10 Elevated Burpee x 5 or Hand Release Push Up x 3 + Bodyweight Squat x 3 Rest x 30 seconds Strength (12 Minutes) B. 12 EMOM…Read More...
Warm Up (6 Minutes) A. Wall Slide x 10 External Rotation Touches x 20- Back flat on wall, elbows by your side, external rotate and make your thumbs touch the wall 5 Minute AMRAP* As many rounds or reps as possible Push Up + Slow Mountain Climber x 6 Frogt Pump x 12 Kettlebell Deadlift…Read More...
Gymnastics Pulling Strength (8 Minutes) A. Every 30 seconds x 2 sets 12 x Scap Pull up + Half Pull Up/ 10 x Scap Pull Up + 2 second squeeze B. Every 75 seconds x 3 sets 4 Weighted Pull ups/8 pull Up/ 8 Banded/ 4 Negative /35 second static hang 2. 15 x Ring…Read More...
Warm Up (5 Minutes) A. Perform each exercise for 30 seconds Cardio x 30 seconds (your choice) Banded Squat Banded Lateral Walk Side Plank Banded Pallof Hold Strength (15 Minutes) B. 15 EMOM Tempo Split Squat Left x 8 Tempo Split Squat Right x 8 Renegade Row x 12 Conditioning (10 Minutes) C. Cardio x…Read More...
KSquared Programming 25-40 Minute Workouts 5-6 Workouts/ Week Build Muscle + Burn Fat Daily Core Workouts Demo Videos Feedback From K^2 Coaches
KSquared Programming 45-75 Minute Workouts 5-6 Workouts/Week Build Muscle + Burn Fat Daily Core Workouts Demo Videos Feedback From K^2 Coaches Additional Cardio Options
K Squared Fitness -
Our workouts are made for Men + Women that want to learn how to be effective in or outside of the gym. We educate and provide the tools for you to achieve your goals.
From Just Getting Back Into It to clients that want to get K2FIT. We got you covered.