Kfit Workout of the Day 11-21-13

Warmup: Active Stretching, 400m Row
Strength: 4 sets of 10 barbell curls and overhead one arm triceps extensions
Stamina: 4 sets of 10 curl bar skull crushers and crossover curls
High Intensity: 4 rounds, 10 tri pulldowns, 10 cable curls, 10 overhead tri extensions, 10 cable high curls
Cardio: run 4 miles

Kfit Workout of the Day 11-7-13

Warmup: Active Stretching, 10 chinups, 15 dips, 200m run
Strength: 4 rounds, 10 EZ bar curls, 10 TRX tri extentions, 1 min of jump rope
Stamina: 4 rounds, 10 iron cross curls, 10 dbell skull crushers, 20 frog jumps
High Intensity: 50 Hammer Curls, 50 Diamond Pushups, 50 Crossover Curls, 50 Dips
Cadio: 1 400m, 2 200m, 4 100m, 8 50m sprints

Kfit Workout of the Day 10-31-13

Warmup: Active Stretching, 15 dips, 10 curls, warm up to your 10RM for EZ bar curls and overhead tri extensions
Strength: EZ bar curls superset with overhead tri extensions 4 sets of 10 @ 10RM
High Intensity: 4 rounds, 10 incline seated dbell curls, 10 dbell crossbody tri extensions, 8 curl bar curls, 8 cable wide grip tri pulldowns
Cardio: 1 400m, 2 200m, 4 100m, 6 50m, 8 25m sprints

Kfit Workout of the Day 10-25-13

Warmup: Active Stretching, 200m run, 15 hammer curls, 15 dips
High Intensity: Complete 10 rounds as fast as you can, 10 dumbbell crossover curls, 10 TRX tri ex, 10 iron cross curls, 10 military pushups
Strength: Barbell Curls and Floor Press complete 2 reps ever min for 12 min
Core: 25 knee ups, 25 crunches, 25 reverse crunches, 25 med ball mason twists
Cardio: run 4 miles

Kfit Workout of the Day 10-17-13

Warmup: Active Stretching, 15 chinups, 15 dips
Strength: seated dumbbell curls 6 sets of 5 at 5RM superset with floor press 6 sets of 5 at 5RM
High Intensity: complete as fast as you can. 50 crossover curls, 50 EZ bar curls, 50 cable tri pulldown, 50 dimond pushups
Cardio: 4 mile run

Kfit Workout of the Day 10-10-13

Warmup: Active Stretching, 12 hammer curls, 15 dips, warm up to your 6RM barbell curl 
Strength: Barbell Curl 4 sets of 6 at 6RM, on the last set perform 3 drop down sets trying to hit 6 reps superset with 4 set of 10 overhead cable tri extention
Stamina: Curl Bar skull crushers 4 sets of 6 at 6RM, on the last set perform 3 drop down sets trying to hit 6 reps superset with 4 set of 10 Iron Cross curls
High Intensity: 4 rounds, 10 EZ bar close grip curls, 15 dips, 10 dumbbell crossover curls, 10 one arm reverse grip tri pulldowns
Core: P90x ab ripper
Cardio: 1 400m, 2 200m, 4 100m, 6 50m sprints

Kfit Workout of the Day 9-27-13

Warmup: Active Stretching, 15 dumbbell curls, 15 dips

Strength: EZ bar curls 7 sets of 3 @ 3RM superset with7 sets of 3 overhead cable tri extensions

High Intensity: 4 rounds, 10 reverse grip EZ bar curls, 15 wide grip tri cable pulldowns, 10 hammer curls, 15 dips

Core: P90x ab ripper

Cardio: 30min tabata bike

Kfit Workout of the Day 9-18-13

Warmup: Active Stretching, 15 hammer curls, 15 dips
Strength: 5 sets of 5 Barbell curls and floor presses, superset with 15 reverse crunch toe touch
High intensity: 21-15-9 single arm cable curls, single arm cable tri pulldowns, curl/press/overhead extention, 1min jump rope
Core: 50 situps, 50 flutter kicks, 50 windshield wipers, 50 mason twists
Cardio: run 3 miles as fast as you can

Kfit Workout of the Day 9-11-13

Warmup: Active Stretching, 15 chinups, 15 dips
Strength: warm up to you 1RM for barbell curls then do 7 set of 1 at that weight
Stamina: warm up to your 1RM for skull crushers then do 7 sets of 1 at that weight
Intensity training: Complete 5 rounds as fast as you can, 10 chipups, 1min jump rope, 1 floor press, 100m overhead carry, 45sec power rope
Core: 50 flutter kicks, 50 scissors, 50 slow count crossover crunch, 1min plank
Cardio: 30min hill/stair sprints

Kfit Workout of the Day 9-5-13

Warmup: Active Stretching, 10 chinups, 15 dips, 200m run
Strength:  Barbell Curls 4 rounds of 5-5-5 (5 explosive, 5 slow 3 sec down 3 sec up, 5 reg) superset with 10 single arm overhead dumbbell tri extentions and 100 jump rope
Stamina: Curl bar skull crushers 4 rounds of 5-5-5 (5 explosive, 5 slow 3 sec down 3 sec up, 5 reg) superset with 10 hammer curls and 100 jump rope
Last push: 3 rounds, 21s curl bar curls and drop set cable tri pull downs
Core: 100 situps, 100 reverse crunch/heels to the heavens
Cardio: 4 200m, 8 100m, 10 50m sprints

Kfit Workout of the Day 8-22-13

Warmup: Active Stretching, 20 hammer curls, 20 overhead tri extentions
Strength: Curl bar skull crushers 4 sets of 6 superset with 10 cable curls
Stamina: Curl bar curls 4 sets of 6 superset with 10 one arm cable pulldowns
Last Push: 4 rounds, 10 incline dumbbell curls, 10 TRX tri extensions, 10 EZ bar curls, 10 EZ bar overhead tri extensions
Cardio: 1 400m, 2 200m, 4 100m, 8 50m sprints

Kfit Workout of the Day 7-23-13

Warmup: Active Stretching, 20 curls, 20 tri extensions
Strength: 3 rounds, 10 curl bar curls, 10 tri kickbacks, 15 wide leg situps
Stamina: 3 rounds, 10 incline dbell curls, 10 cable tri overhead extensions, 20 crossover crunches
Last Push: 3 rounds, 10 iron cross curls, 10 curl bar skull crushers, 25 flutter kicks and 3 rounds, 10 preacher cable curls, 10 tri cable pulldowns, 15 kneeups
Cardio: 2 400m, 4 200m, 6 100m, 8 50m sprints

Kfit Workout of the Day 7-17-13

Warmup: Active Stretching, 15 dbell curls, 15 diamond pushups, work up to 4RM for barbell curls
Strength: Barbell Curls 6 sets of 4 @ 4RM
Stamina: 4 sets of 10 tri cable pull down superset with 10 overhead cable tri extensions, 10 close grip preacher barbell curls superset with 12 iron cross curls
Last Push: 4 sets of 8 skull crushers superset with 10 close grip press, a drop down set of cable rope curls starting at 100lb and working your way down in weight till you reach 50 reps
Core: P90x ab ripper
Cardio: 10 200m sprints

Kfit Workout of the Day 7-8-13

Warmup: Active Stretching, 400m run, work up to 10RM band bench press, 15 hang cleans, 30 double unders
Strength: Band Bench press, 4 sets of 10 superset with 20 double unders and 10 hang cleans
Stamina: 4 rounds, incline cable press, 20 double unders, 15 dips, 10 hang cleans
Last Push, Complete as many rounds as you can in 12 min, 8 power cleans 135lb, 20 pushups, 400m run
Core: 50 situps, 50 flutter kicks, 50 knee ups, 50 mason twist
Cardio: 2 400m, 4 200m, 6 100m, 8 50m sprints

Kfit Workout of the Day 7-5-13

Warmup: Active Stretching, 15 Dumbbell curls, 15 Overhead tri extension
Strength: 3 rounds, 10 one arm dumbbell preacher curls superset with 10 overhead dumbbell extensions and 10 barbell decline skull crushers superset with 10 incline dumbbell outside position curls
Stamina: Cable pyramid sets, starting at 100lb going down in weight by 10 to 20lb then working as far back up as you can go 5 reps a time. Cable curls and cable tri pull downs
Last push: 4 rounds, 12 barbell reverse grip curls superset with 12 horizontal single arm tri extension
Core: P90x ab ripper
Cardio 1 hour of swimming drills

Kfit Workout of the Day 7-1-13

Warmup: Active Stretching, 10 hang cleans, work up to your 1RM for bench press

Strength: Bench Press 8 sets of 1 @ your 1RM

Stamina: 4 rounds, 10 floor press, 10 decline cable fly, 10 tri cable pulldown, 10 seated cable chest fly

Last Push: Complete as fast as you can, 20 incline pushups, 20 dips, 20 pushups, 20 diamond pushups, 20 military pushups

Core: 3 rounds, 15 med ball wide leg situps, 15 kneeups, 15 golf hanging twists, 15 reverse crunch toe touch, 15 standing oblique weighted crunches

Cardio: 4 mile walk

Kfit Workout of the Day 6-27-13

Warmup: Active Stretching, 20 curls, 20 dips
Strength: Incline curls 3 sets (15-12-10), 3 sets of weighted dips, start with one plate and work your way up to 3, max out and then drop a plate and max again dropping till you have no plates
Stamina: EZ bar curl 4 sets of 6 droping down in weight twice on the last set, superset with 4 sets of 10 over dumbbell tri extensions
Last push: 3 sets of 10 iron cross curls superset with barbell skull crushers
Cardio: 1 800m, 2 400m, 4 200m, 6 100m sprints

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 5-30-13

Warmup: Active Stretching, 500m row
Strength: 4 rounds of 25, Hammer curls superset with Dips
Stamina: 4 rounds of 25, Overhead Dumbbell Tri extension superset with reverse barbell curls
Last Push: Partner negatives,2 rounds 5 reps each, Preacher curls, floor tri extensions, barbell curls, seated overhead tri extension
Cardio: Sprints 2 400m, 4 200m, 8 100m

Kfitn Workout of the Day 5-23-13

Warmup: Active Stretching, 500m row, 20 dips, 15 chinups
Strength: EZ bar curl pyramid, 5-4-3-2-1-2-3-4-5, Tri bar overhead tri extension pyramid, 5-4-3-2-1-2-3-4-5

Stamina: Complete as fast as you can, chinups and body dips, 10-9-8-7-6-5-4-3-2-1

Last push: 4 rounds 8-10 reps of everything, dumbbell hammer curls, diamond pushups, cable preacher curls, cable tri pull down

Core: 50 crunches, 50 flutter kicks, 50 outside toe touches, 100 mason twist

Cardio: Sprints 1 400m, 2 200m, 4 100m, 6 50m, 8 25m