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We're your neighborhood fitness professionals offering flexible, professional and affordable training to help you look and feel your best. Corey, Kara and Becky offer personal training with all the motivation and expertise you need to reach your fitness goals.

If you're looking for a gym that is convenient to where you live, work or play we offer a limited number of memberships. Come try out our brand new equipment without waiting in line. Ready to get fit but not sure where to start? Try one of our challenging daily workouts or consult our trainers to get a personalize fitness plan.

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Wednesday, January 16, 2013

Kfit Workout of the Day 1-16-13

Warmup: 400m jog, Active Stretching, 3 rounds: 5 pullups, 10 pushups, 15 air squats
Strength: 7 sets of 3 reps  - back squat *increase weight each set*
Work set: Not timed, 21-15-9, Wall Balls,Burpees, Body Dips
TIMED: Football Field Suicide w/ air squats *5 squats on yard lines that end in 5 *10 squats on yard lines that end in 0
Cardio: Tabata (20 sec on, 10 sec off) – 4 minutes total, Row machine
Core: 1 min front plank, 25x side oblique, 1 min front plank, 25x back extension, 1 min front plank, 25x phiffer sisscors, 1 min front plank, 25x reverse crunch

Workout was created by Griffin Ladew, assistant coach and strength and conditioning coach for the Rhodes men's basketball team.

Posted by Corey.Klein at 12:05 PM
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