Workouts

Workouts

- Train hard. Train consistently. -

Train hard. Train consistently.

Free 30min Workouts

April 5, 2019 Daily 30

By ksquaredfitness | Mar 30, 2019

Total Body Conditioning Every 10 minutes x 3 sets complete Run 400 meters or Bike 20-30 calories  Row 400-500 meters 20 Pull Ups or 20 Ring Rows The sooner you finish before your 10 minutes the more rest you get.

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April 4, 2019 Daily 30

By ksquaredfitness | Mar 30, 2019

Total Body Strength 20 Minute EMOM* Every minute on minute Deadlift x 8 Push Ups x 12 Lunges x 16 Push Press x 20 Increase the weight on your deadlifts, lunges, and push presses each set.

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April 3, 2019 Daily 30

By ksquaredfitness | Mar 30, 2019

Strength + Build Muscle A. Four sets of: 5 Pull ups or Ring Rows**Which ever exercise you choose lower yourself down as slow as possible. 10 Lunges (per leg) Jump Rope x 60 seconds Complete each set as quickly as possible then rest 60 seconds between sets. Conditioning B. 12 Minute AMRAP* As many reps…

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July 24, 2019 Week 2 Day 3

By ksquaredfitness | Jul 23, 2019

Core (6 Minutes) A. Every 30 seconds x 6 sets 30 second x L Sit/ Tuck to extension/Single Leg L Sit/ Tuck/ Tuck taps  4 x Hollow body to L Sit on DB’s/ Hollow body to L Sit press – elevate if needed Strength (7:30) A. Every 90 seconds x 5 sets  3 Deadlifts  Build…

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July 23, 2019 Week 2 Day 2

By ksquaredfitness | Jul 22, 2019

Core (8 Minutes) A. Every 30 seconds x 6 sets  20 seconds x Straddle L Sit/L Sit/ Tuck to extension/Single Leg L Sit/ Tuck/ Tuck taps  When the clock hits 3:00… 3:00 – 4:00  30 V Up/ Tuck Ups/ Tuck Rocks/ Tuck Wraps  4:00 – 5:00 25 V Up/ Tuck Ups/ Tuck Rocks/ Tuck Wraps …

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July 22, 2019 Week 2 Day 1

By ksquaredfitness | Jul 21, 2019

July 22, 2019 Week 2 Day 1 Core (8 Minutes) A. 8 EMOM 6 Candlestick press/6 strict toes to bar/ 6 strict ankles to bar/ 6 strict knee to elbow + negative leg raise/ 6 strict leg raise 12  Strict t2b/Strict Ankles to bar/ Strict Leg Raise/ Strict Knee Raise  18 Kipping toes to bar/Knee…

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