- 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 -
Core (6 Minutes) A. Every 45 seconds x 3 sets 4 Candlestick press/4 strict toes to bar/ 4 strict ankles to bar/ 4 strict knee to elbow + negative leg raise/ 4 strict leg raise All movements with a 2 second hold in its final position. 4 DragonFly/ 4 Straight Leg Balance + Leg Reach…Read More...
Weekends will be partner workouts where you can encourage your spouse, friend, workout partner to join you in on the fun! Partner Workout (30 Minutes) A. In teams of two: Entire workout must be completed in Synchro Example : Squats – partners must go up and down at the exact same time 30 Minute AMRAP*…Read More...
Warm Up (6 Minutes) Note: Core work has been moved to the bottom of the page. A. Wall Slide x 10 Band Pull A-Part x 20 8 EMOM KB Halo x 10 Alternating Step Up x 20 https://www.dropbox.com/s/qs0wvb2po7m6p6e/Alternating%20Step%20Up-%20K2F.mp4?dl=0 Strength (15 Minutes) B. Every 75 seconds x 3 sets L Sit Press x 12 https://www.dropbox.com/s/zf669jq9aa86ykw/L%20Sit%20Press%20.MOV?dl=0 Single…Read More...
Warm Up (6 Minutes) Note: Core work has been moved to the bottom of the page. A. Couch Stretch x 60 seconds Every 90 seconds x 2 sets Bicycle Crunch x 30 seconds https://www.dropbox.com/s/fci35eyvnm02o0v/Bicycle%20Crunch%20-%20K2F.mp4?dl=0+ Single Leg Tuck Hold x 30 seconds https://www.dropbox.com/s/bd8omnqgg56a0pr/Single%20Leg%20Tuck%20Hold%20-%20K2F.mp4?dl=0 Banded Pallof Hold x 30 seconds https://www.dropbox.com/s/on859g828rfohh9/Banded%20Palloff%20Hold%20-%20K2F.mp4?dl=0 Hand Plank Mountain Climber x 60…Read More...
Note: Core work has been moved to the bottom of the page. Warm Up (6 Minutes) A. Couch Stretch x 60 seconds Calf Stretch x 60 seconds Tuck Hold On Hands x 30 https://www.dropbox.com/s/b6wgborjz6km8nj/Tuck%20Hold%20On%20Hands.MOV?dl=0 Bodyweight Ground To Overhead x 10 https://www.dropbox.com/s/sgz1werdooogkwi/DB%20Ground%20to%20Overhead-%20K2F.mp4?dl=0 Squat Jump x 10 https://www.dropbox.com/s/a3fvfeagigf7eob/Squat%20Jump.MOV?dl=0 Strength + Conditioning (30 Minutes) B. Every 5 Minutes x…Read More...
Push up Drills (10 Minutes) A. One set of max reps x 60 seconds of: Ring Dip/ Ring Support Hold/ Bar Dip/ Push Ups/ Elevated Box Pushups Every 30 seconds x 6 sets 3-4 x Tempo Ring Dips/ 15-20 second Ring Support Hold/3 Tempo Bar Dips/ 4 Push Ups Every 30 seconds x 3 sets…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.