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Posts by ksquaredfitness

December 14, 2019 K2 Executive Workout of the Day

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…

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Why Habit Based Nutrition Coaching?

    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. …

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December 13, 2019 K2 Executive Workout of the Day

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…

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December 13, 2019 K2 Athlete Week 6 Day 5

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…

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December 12, 2019 K2 Executive Workout of the Day

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…

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December 12, 2019 K2 Athlete Week 6 Day 4

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…

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December 11, 2019 K2 Executive Workout of the Day

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…

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December 11, 2019 K2 Athlete Week 6 Day 3

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…

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December 10, 2019 K2 Athlete Week 6 Day 2

This week is wrapping up phase one of this cycle.  I’m confident you have experienced  More Core Strength  A ton of upper body strength development and maybe confidence in handstand? If you have been doing running, biking, rowing, etc. I’m sure you feel great there as well! Let your friends know this week is a…

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December 10, 2019 K2 Executive Workout of the Day

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…

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