Kfit Workout of the Day 8-27-13

Warmup: Active Stretching, 400m run, 15 pushups, 20 dips
Strength: Bench Press 10-8-6-4-2-2-4-6-8-10
Stamina: 4 rounds, 10 TRX decline flys, 10 dips, 10 one arm incline cable press, 10 close grip bench
Last push: 200m run, 20 military pushups, 200m run, 20 wide pushups, 200m run, 20 diamond pushups, 200m run, 20 perfect pushups, 200m run, 20 decline pushups
Cardio: sprint 100m and walk 100m for 1200m

Kfit Workout of the Day 8-15-13

Warmup: Active Stretching, 10 chinups, 20 dips
Strength: 4 sets of 10, seated dumbbell curls superset with TRX overhead tri extensions
Stamina: 4 sets of 8, floor presses superset with TRX curls
Last Push: 4 rounds, 10 iron cross curls, 10 cable tri pulldowns, 8 reverse incline bench barbell curls, 8 cable overhead tri extensions
Cardio: 1 400m, 2 200m, 4 100m, 6 50m, 8 25m sprints

Kfit Workout of the Day 6-22-13

Warmup: Active Stretching, 20 pushups, 20 dips, work up to your 6RM for wide grip bench press
Strength: Wide grip bench press 4 sets of 6 @ your 6RM, 5th set take it to 135lb and max rep out
Stamina: 4 sets of 8 static incline press superset with 4 sets of 6 overhead cable tri extension
Last Push: 3 rounds, 10 decline cable fly, 10 cable rope pull down, 20 incline pushups, 20 dips
Cardio: run 3 miles as fast as you can

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