- 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 -
Warm Up (6 Minutes) A. Couch Stretch x 60 seconds Tabata* 3 ROUNDS *20 seconds of effort followed up 10 seconds of rest. Squat Jump x 20 seconds Rest x 10 seconds Half Kneeling Rotational Med Ball Toss Left x 20 seconds Rest x 10 seconds Half Kneeling Rotational Med Ball Toss RIght x 20…Read More...
Core (6 minutes) A. 6 EMOM 20 x Tuck Ups/Tuck Rocks/ Tuck Wraps 20 x Elbow Jacks When the clock hits 6:00 complete: 2 Minute Plank/ Knee Tapping Planks/ Knee Plank Strength (20 Minutes) A. Take 10 Minutes to build to: 1RM Front Squat/ 2RM Double KB Front Squat/2RM Goblet Squat Take note of your…Read More...
Warm Up (6 Minutes) A. Banded Pec Stretch x 60 seconds Frog Pump x 60 seconds Hand Plank Shoulder Tap x 30 seconds Push Up Pulse x 30 seconds DB Floor Press x 30 seconds Reverse Snow Angel x 60 seconds KB Halo x 30 seconds per side Static Hang x Max Duration or Plank…Read More...
Core (5 Minutes) A. Every 30 seconds x 3 sets 25 seconds x L Sit/ Tuck to extension/Single Leg L Sit/ Tuck/ Tuck taps 3 x Hollow body to L Sit on DB’s/ Hollow body to press from floor One set of: 15 x Backward Straddle Scoots/ Straddle Lifts/ Lean Back Straddle Lifts Gymnastics Handstand…Read More...
Warm Up (6 Minutes) A. Two rounds of: Perform each exercise for 30 seconds Cardio x 30 seconds (your choice) Banded Squat Banded Lateral Walk Side Plank Banded Pallof Hold Strength (12 Minutes) B. 12 EMOM Tempo Goblet Squat x 8 @ 2 seconds down + 2 second hold DB Floor Press x 8* Each…Read More...
Gymnastics Pulling Strength (9 Minutes) A. 9 EMOM Level One – Max Rep Pull Up + Rest 10 seconds + 1-3 Pull Ups with 10 second Hold on final rep Level Two – Max Duration Chin Above Bar Hold + 2 Negative Pull Ups Level Three – Max Duration Static Hang + 10 Jumping Chest…Read More...
Strength ( 10 Minutes) A. Take 8 minutes to build to: 8 Rep Max Bench Press/ Ball Supported DB Bench Press Then: Every 75 seconds x 2 sets 5 reps @ todays 8RM Goal for your 8RM is to get heavier than last weeks 10RM. Gymnastics Strength (15 Minutes) A. Every 75 seconds x 4…Read More...
Warm Up (5 Minutes) A. Banded Pec Stretch x 60 seconds PNF Pec Stretch x 60 seconds Wall Slide x 20 Box Tuck Hold x 40 seconds (accumulated) Couch Stretch x 60 seconds Alternating Step Up x 60 seconds Strength (8 Minutes) B. Jump Rope x 8 Minutes* *Every 3 times you miss on the…Read More...
Warm Up (5 Minutes) A. Couch Stretch x 60 seconds Banded Pec Stretch x 2 Minutes Wall Slide x 20 Frog Pump x 40 Strength (15 Minutes) B. Every 2 Minutes x 4 sets Exercise #1 & #2 to be completed before the two minute interval. Same with exercise #3 & #4 Split Stance RDL…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.