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hiit workouts women

The Best HIIT Workouts 15 Minutes Or Less

By ksquaredfitness | Oct 7, 2021 |

Only got 15 minutes to get a great workout? Hiit is the way to go. You can get a lot done in 15 minutes if you have a plan. If you are anything like me my schedule is packed with different meetings, places to be and appointments throughout the day. Or maybe you are a…

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wall sit

6 Awesome Wall Sit Variations To Try

By ksquaredfitness | Oct 5, 2021 |

Who remembers holding wall sits when they were younger? I feel like it was what adults made you do for punishment? Maybe punishment isn’t the right word but it was kind of a way for adults to work your legs instead of saying drop down and give me ten push ups!  I just had a…

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30 day fitness challenge beginner

3 Good Run Workouts For Beginners & Weight Loss

By ksquaredfitness | Sep 30, 2021 |

Running workouts for beginners who want to lose weight can be pretty daunting. You don’t know where to start (outside of just getting outside and taking off) but if you are anything like me you probably want to have some direction. Just because you have packed on a few pounds doesn’t mean you want to…

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thoracic spine mobility exercises

Top 6 Thoracic Spine Mobility Exercises To Improve Overhead Position

By ksquaredfitness | Sep 28, 2021 |

Getting into an overhead squat takes a massive amount of mobility in your ankles, hip and your thoracic spine. The overhead squat is the ultimate test of mobility. It’s one of the first things I do with my NFL athletes or anyone for that matter because it will tell me so much about how you…

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How To Train For A Faster 5K

By ksquaredfitness | Sep 24, 2021 |

So you want to know what it takes to train for a faster 5k. I remember my first track practice after basketball season, our first workout was to run a mile for time to gather some baseline data. I remember hearing “Andres 5:00” when I had crossed the finish line, and that’s when I knew…

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how to stretch glute

5 Glute Stretches You Should Do Everyday

By ksquaredfitness | Sep 15, 2021 |

Tight glutes are no fun, when your glutes are stiff it has a direct correlation to back pain and feeling locked up. Am I right? If you workout a lot, are a runner, or sit at your desk all day you could probably benefit from stretching. If you are anything like me I know that…

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how to stretch hamstring

How To Your Stretch Hamstring & Reduce Pain

By ksquaredfitness | Aug 25, 2021 |

I’m Kevin and the first time I stepped into a yoga room I left about 3 minutes later. I wanted to join the class because I wasn’t flexible and my back was hurting. I ran a lot, played basketball, and lifted weights everyday but I didn’t stretch at all.  I left yoga that day frustrated…

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stretch for runners hip

The Best Stretches For Runners Hip & How To Fix It Long Term

By ksquaredfitness | Aug 17, 2021 |

Today I’m going to give you the best stretches for runners hip and if you are anything like me when I first started running, I never stretched. It wasn’t until my back started to get super tight that I realized how tight my hip flexor and hamstring really were. I don’t like being in pain…

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how to warm up for a run

How To Warm Up For A Run | K Squared Fitness

By ksquaredfitness | Aug 15, 2021 |

I grew up very involved in athletics and in my early adult life joined the military. I was used to structure and having a plan and started working out in junior high and became a personal trainer at 18.  When I got to the real world and started training adults I kept getting the same…

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