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high intensity interval training

Kettlebell Swing – Are you Doing it Properly?

By ksquaredfitness | Nov 27, 2020 |

The Kettlebell Swing is a very widely known exercise. You’ve most likely heard of it – maybe even tried the exercise! BUT do you know how to do it properly? So, whether you crank out kettlebell swings regularly or you’ve only heard of the exercise – be sure to keep reading to find out if…

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high intensity interval training workouts

Cardio Exercises At Home #3 Is My Favorite

By ksquaredfitness | Nov 25, 2020 |

Cardio Workouts At Home If you are a part of our K2 Interval Program and looking for a list of cardio exercises at home you can do here you go! Cardio Exercises Each cardio exercise can be done at home and for beginners. Click the hyperlink to review the exercise. Jumping Jacks Running In Place …

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workout for abs

On Ramp K Squared Fitness Day 5

By ksquaredfitness | Nov 19, 2020 |

Prep (2 Minutes) A. Quad Roll x 60 seconds T Spine Opener x 60 seconds Core (5 Minutes) V Up Progression B. 5 EMOM Tuck Wrap x 30 seconds Strength + Conditioning (15 Minutes) C. Every 7:30 Minutes x 2 sets Perform each movement x 60 seconds Cardio (Row if possible) Single Under or Jumping…

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workout for abs

On Ramp K Squared Fitness Day 4

By ksquaredfitness | Nov 19, 2020 |

Prep (2 Minutes) A. PVC Lat Stretch x 60 seconds Puppy Dog Stretch x 60 seconds Core (5 Minutes) L Sit Progression B. 5 EMOM Lean Back Leg Raise  x 30 seconds Strength (15 Minutes) Handstand Push Up + Pull Up Progression C. Every 90 seconds x 5 sets L Sit Press  x 30 seconds…

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On Ramp K Squared Fitness Day 3

By ksquaredfitness | Nov 19, 2020 |

Prep (2 Minutes) A. Lower Back Roll x 60 seconds Squat to Stand x 60 seconds Core (5 Minutes) Toes to Bar Progression B. 5 EMOM Hanging Tuck Raise OR Tuck Rock* x 30 seconds *Tuck rock is performed if you don’t have a pull up bar.  Strength (15 Minutes) Deadlift + Kettlebell Swing Progression…

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workout for abs

On Ramp K Squared Fitness Day 2

By ksquaredfitness | Nov 19, 2020 |

Prep (2 Minutes) A. Pec Smash x 60 seconds PNF Pec Stretch x 60 seconds Core (5 Minutes) Plank Progression B. 5 EMOM Tuck Hold on Hand x 30 seconds Strength (15 Minutes) Push Up + Burpee Progression C. Every 90 seconds x 5 sets  Perform both exercises within the 90 second interval.  DB Floor…

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workout for abs

On Ramp K Squared Fitness Day 1

By ksquaredfitness | Nov 19, 2020 |

Prep (2 Minutes) A. Glute Smash x 60 seconds Couch Stretch x 60 seconds Core (5 Minutes) Hollow Body Progression B. 5 EMOM  Tuck Pulse x 30 seconds Strength (15 Minutes) Squat Progression + Wall Ball Progression C. Every 90 seconds x 5 sets  Assisted Bodyweight Squat x 30 seconds Bodyweight Squat x 30 seconds…

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on boarding

On Ramp To K Squared Fitness Program Week Outline

By ksquaredfitness | Nov 19, 2020 |

We are pumped to have you join our K Squared Fitness community! In efforts to help you get the most out of the program we want to utilize this week to OnBoard you to our program so you know how to utilize your resources, answer FAQs, and gather some baseline data from you!  We are…

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workout for abs

Workout For Upper Abs #4 Will Surprise You

By ksquaredfitness | Nov 19, 2020 |

Do you want to know how to workout upper abs or maybe even what upper ab exercises at home you can do? I’m going to hook you up with a workout for upper abs and answer some frequently asked questions like can you even target your upper abs. So here we go!  Flow: Workout for…

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