Kfit Workout of the Day 6-19-13

Warmup: Active Stretching, 15 diamond pushups, 20 hammer curls
Strength: 6 sets of 4 curl bar curls superset with 5 sets of 15 superman curls, 5 sets of 5 wide grip EZ bar curls superset with 5 sets of 10 close grip incline bench curls
Stamina: 4 sets of 6 floor presses superset with 4 sets of 15 cable tri pull downs, 6 sets of 4 dumbbell skull crushers superset with 6 sets of 10 TRX tri extentions
Core: 4 rounds, 15 weighted oblique crunches, 10 5 count BOSU ball crunches, 15 weighted windshield wipers
Cardio: 4 mile run

Kfit Workout of the Day 6-13-13

Warmup: Active Stretch, 500m row
Strength: Band barbell curl 5 sets of 6, Band skull crushers 5 sets of 6
Stamina: 50 superman curls, 50 weighted dips, 50 cable curls/tri ex
Last push:4 rounds, 10 hammer curls, 10 overhead tri extensions, 10 close grip EZ bar curls, 10 kickbacks
Cardio: 30m of tabata bike

Kfit Workout of the Day 5-9-13

Warmup: Active streching, 500m row, 15 chinups
Strength: Dumbbell seated curls 4 rounds of 8 but on the 4th round do 3 drop sets by dropping 5 to 10lbs each time, superset with 4 sets of 15 bench dips
Stamina: Dumbbell skull crushers 4 rounds of 8 but on the 4th round do 3 drop sets by dropping 5 to 10lbs each time, superset with 4 sets of barbell curls
Last push: Burnouts (30sec on 10sec off for 4 rounds) bi's-curl bar curls, cable curls, TRX curls tri's-standing overhead tri extension, overhead cable tri extension, cable tri pulldown
Cardio: 3 mile run

Kfit Workout of the Day 4-11-13

Warmup: Active streching, 500m row
Strength: Seated dumbbell curl, 4 sets of 10, on the 4th set finish your 10 drop down 5 or 10lbs do 10 more reps then drop down another 5 or 10lbs and finish with that 10 reps, superset with 3 sets of 10 trx overhead tri extension, Decline dumbell skull crushers, 4 sets of 10, on the 4th set finish your 10 drop down 5 or 10lbs do 10 more reps then drop down another 5 or 10lbs and finish with that 10 reps, superset with 3 sets of 10 close grip preacher curls
Stamina: 4 rounds, 10 chinups, 15 diamond pushups, 20 double unders, 10 hammer curls
Cardio: 30min stair/hill sprints, walk down and sprint up

Kfit Workout of the Day 4-4-13

Warmup: Active streching, 500m row, 25 chinups
Strength: 4 sets of 10 hammer curls superset with max dips, 4 sets of 10 superman curls superset with overhead tri ext, 4 sets of 10 skull crushers superset with max time static chinup, 4 sets of 10 tri cable pull down superset with 4 sets of 10 close grip ez bar curl
Cardio: play an active sport for at least 45min

Kfit Workout of the Day 3-26-13

Warmup: Active streching, 500m row
Strength: Close grip bench Press 5-4-3-2-1-superset with Diamond Push-ups, Wide Grip Barbell Curls 5x5 superset with superman Cable Curls 5x10
Stamina: 12 mins- 10 Hammer curls, 10 Incline SkullCrushers, 10 Chin-ups, 10 Dips
Core: 3 rounds -Leg Ups 1min, Bicyles 1min, Sit-ups 1min
Cardio: 30min of hill sprints, walking down and sprinting up

Workout was created by Daniel Whitlow a trainer at Klein Fitness.

Kfit Workout of the Day 3-21-13

Warmup: 400m run, 15 chinups, 15 diamond pushups
Strength: 10-8-6-4-2-4-6-8-10 BOSU barbell curl superset with floor press
Stamina: 4 rounds, 10 one leg static curls, 10 ex ball barbell skull crushers, 10 ex ball seated hammer curls, 10 one leg overhead tri extensions
Last push: Complete as many rounds as you can in 12 min, 12 chinups, 12 dips, 12 burpees, 30sec mountain climbers
Cardio: 400m, 2 200m, 4 100m, 6 50m sprints

Kfit Workout of the Day 3-12-13

Warmup: 400 m run, 10x Turkish getups in each arm
Strength: Ez bar curls & overhead cable ext - 3x8, Close grip preacher curls & diamond push-ups - 3x8, Contracted single arm db curls & wtf body dips - 3x8, Trx tris n bis - 3x8
Stamina: 100x change angle curls, WTD max bench dips
Cardio: 2 mile recovery run

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

Kfit Workout of the Day 3-5-13

Warmup: Active streching, 500m row
Strength: Reverse EZ bar curls 5x5,
Barbell Incline Tri Ext 5x5, WG Barbell Curls 3x21's, Tricep Pulldowns 3x21's
Stamina: Complete as many rounds as you can in 12 mins- 10 Chin-ups, 10 Diamond Push-ups, 10 DB Curls, 10 Dips
Core: 4 rounds- 50 Flutter Kicks, 25 Crunches (Feet Flat), 20 Hanging Leg Raises, 30 Oblique Crunches (Decrease 5 rep on every exercise each round) 

Workout was created by Daniel Whitlow a trainer at Klein Fitness.

Kfit Workout of the Day 2-28-13

Warm up: Active streching, 500m row, work up to 5RM barbell curls
Strength: Barbell curls 5 set of 5 @ 90% of 5RM
Stamina: complete 4 rounds, 8 hammer curls, 10 close grip preacher curls, 8 Incline curls, 10 superman cable curls
Last push: 4 rounds of 30sec on 10 off, cable tri pulldown, overhead tri extension, dips
Cardio: 10 200m sprints

Kfit Workout of the Day 2-19-13

Warm up: Active streching, 500m row
Strength: Close Grip Bench Press 5-4-3-2-1 superset with Diamond Push-ups 5x8, Wide Grip Barbell Curls 5x5 superset with Superman Cable Curls 5x10
Stamina: complete as many rounds as you can in 12 mins - 10 Hammer curls, 10 Incline SkullCrushers, 10 Chin-ups, 10 Dips
Core: 3 rounds -Leg Ups 1min, Bicyles 1min, Sit-ups 1min
Cardio: 400m sprint, 2 200m sprints, 4 100m sprints, 6 50m sprints

Workout was created by Daniel Whitlow a trainer at Klein Fitness.

Kfit Workout of the Day 2-14-13

Warm up: 500m row, 10 dbell curls, 15 push ups, 20 bench dips
Strength: Barbell curls, floor press 4 sets of 5-5-5 (5 explosive-5 three count-5 reg)
Stamina: 4 rounds, 10 hammer curls, 10 cable tri pulldown, 15 chin ups, 15 dips
Last push: Complete as fast as possible, 100 dips, 100 curls, hold a static overhead tri extension and a static dbell curl as long as you can.
Cardio: 10 200m sprints

Kfit Workout of the Day 2-8-13

Warm up: Active streching, 2min on the bike
Strength: 1min on with a 10sec break between exercises, 4 rounds of each group. (hammer curls, decline skull crushers), (cross curls, dimond pushups), (chin up hold, bench dips), (cable curls, cable tri overhead extensions)
Cardio: 4mile run

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

Kfit Workout of the Day 1-29-13

Warm up:Active streching, 500m row
Strength: Wide Grip BB curls 3x10, Rope Pushdowns 3x10, Concentration Curls 3x10, BB Tricep Ext 3x10, DB Curls 2xF, Close Grip Bench 2xF
Core: 100 crunches 100 oblique crunches (each side)100 Hanging knee raises 100 Bicycles
Coupe de grače 100 Diamond Push-ups
Cardio: 1x400m, 4x200m, 6x100m, 8x50m sprints

Workout was created by Daniel Whitlow a trainer at Klein Fitness.

Kfit Workout of the Day 1-19-13

Warmup: 400m run, 10x Turkish get ups right shoulder, 400m run, 10x Turkish get ups left shoulder
Strength: 7 sets of 3 reps *increase weight each rep* Standing ezbar curls and close grip floor press
Stamina: 3x8-12 with 1 minute jump rope inbetween Preacher curls and Overhead tricep extension, 3x8-12 with 10 double unders inbetween Static hold curls and Tricep kickback
Cardio:30 minute or 4 mile run

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

Kfit Workout of the Day 1-12-13

Warm up: Active strech, 2min of double unders
Strength: 4 sets of 6-8 curl bar curls, close grip barbell preacher curls, 3 sets of 10 superman cable curls, burnout set of cable curls
Stamina: Complete as fast as you can 30x clean and jerk, 2min of rope work, 50x prisoner pushups
Cardio: 30min of interval biking

Kfit Workout of the Day 1-8-13

Warm up: Active streching, 400m run Strength: Close grip bench press 5x5, EZ bar Preacher curls 5x5, EZ bar incline Tricep ext 5x5, Wide grip Barbell curl 5x5
Stamina: Tri rope pulldowns w/ diamond push ups 2xF, Hammer curls 1min (Go with light weight)
Cardio: 10x100m sprints, 1min break between each sprint.

Workout was created by Daniel Whitlow a trainer at Klein Fitness

Kfit Workout of the Day 1-3-13

Warm up: Active streching, 400m run, 10 pullups.
Strength: Barbell curls - 4 sets x 10 @90% 10rm, work 10 cable tri extensions and 10 jump lungs into each set.
Stamina: 4 rounds: floor press 10rm, 15 chin ups, 100m farmers carry 55lb.
Last push: Complete as many rounds as you can in 12 min. 10 standing hammer curls, 15 dimond pushups, 10 jump pullups.
Cardio: 1x400m 2x200m 4x100m 4x50m sprints.