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Work Outs

Weekend Workout

Let’s get it done! Remember to use the hash tags #kdrwkndwrkt Hey KDR Fit Fam!  Here’s your #kdrwkndwrkt as in KDR WeeKeND WoRKouT for the weekend of October 14th.  This work out is called “Spring Loaded”. Before you work out – make sure you RAMP! Complete the Ramp. http://kdrfitness.com/what-is-a-ramp-and-why-do-we-do-it/ Perform 2 rounds of the following movements.…

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Weekend-Workout – #kdrwkndwrkt

Can’t get to the gym this weekend? That’s ok. We have a #kdrwkndwrkt for you.   Complete our RAMP. What is a Ramp? Click on the link in case you missed it.  http://kdrfitness.com/what-is-a-ramp-and-why-do-we-do-it/   Complete the following movements for AMRAP in 20 mins.   Hand Walk out to Spiderman  4 each side   Burpees 15…

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What is a RAMP and why do we do it?

What if I told you that the RAMP is the most important part of the workout?   What is a RAMP? AND why do we do it?    RAMP- Range of Motion, Activation and Movement Preparation (also know as a good warm-up) Most of our clients come from not moving their bodies much, if at…

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Weekend-Workout #kdrwkndwrkt

                                Complete your warm-up for as many rounds as possible in 5-8 minutes.   Then complete as many rounds as possible of this in 20:00!   Jump Squats x 10   Inch worms x 5   Marching Hip Ups x…

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Bad Ass Kettlebell Workout!

Try this Bad Ass Kettlebell Workout!  All you need is 2 kettlebells for this bad ass kettlebell strength workout. Don’t worry your heart rate will get up there! Perform the following exercises with good form. KB Bent Over Seesaw Row – 10 reps each side KB Deadlift- 10 reps KB Single Arm Floor Press -10…

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Exercise Technique Tip – KB Deadlift

Exercise Technique Tip – KB Deadlift The KB Deadlift is one of our favorite movements. Why? The deadlift is the most important exercises you can do for a total workout. Utilizing every muscle in your body you’ll build muscle, burn more calories, increase flexibility and turn on your nervous system all at once. KB Deadlift…

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EXERCISE TECHNIQUE TIP – SA KB FLOOR PRESS

EXERCISE TECHNIQUE TIP– SA KB FLOOR PRESS The Kettlebell Floor Press is an excellent exercise to build strength and muscle in Chest, shoulders, and arms. By doing this movement with a single Kettlebell it requires more stabilization throughout the body. The Floor Press is one of our favorite exercises because they are safer on your…

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Exercise Technique Tip – KB SA Rack Post Lunge

Exercise Technique Tip – KB Single Arm Rack Post Lunge  Lunges are unilateral exercises, meaning that they train one side of your body independently from the other. Training one side at a time improves your balance and coordination. Lunges are great for improving Quad strength as well as increase hip flexor flexibility.  This exercise will…

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EXERCISE TECHNIQUE TIP – KB SPLIT STANCE SEESAW ROW

Exercise Technique Tip of The Week – KB Split Stance Seesaw Row The KB Split Stance Seesaw Row is a great exercise to build a sexy back.  In the split stance position you will use your core to control the pull while burning fat and building muscle. KB Split Stance Seesaw Row Steps:  Bend at…

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Four Week Dumbbell Workout for Strength

Four Week Dumbbell Workout for Strength Grab two dumbbells and try this strength workout! Choose a weight that you can use for all four movements. You will get stronger, build some muscle and get your heart rate up. Perform ten repetitions of each movement in perfect form.  Then perform eight repetitions of each movement, then…

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Exercise Technique Tip – Dumbbell RDL

Exercise Technique Tip of the week – Dumbbell RDL Dumbbell Romanian(What do the Romanians have to do with it? Not sure…but it sounds bad ass) Deadlifts are one of our deadlifts variations (hence the name). This movement strengthens your glutes, hamstrings, lower back and a little bit of the lower leg. The execution of the…

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Exercise Technique – SA Bent Over Row

Exercise Technique – SA Bent Over Row The SA Bent Over Row is a great exercise for building an amazing back!  Your biceps and grip are also involved as you pull the dumbell to your belly button. Dumbbells offer you the unique advantage of performing the bent-over row unilaterally. We recommend including both unilateral and bilateral…

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Technique Tip – SA Front Squat

Technique Tip – SA Front Squat The SA Front Squat is an amazing exercise for building un-conventional core strength.  Rather then directly working on your core via planks or sit ups, the front squat works your core by applying torque. The main job of the core is to prevent movement (twisting, bending and flexing).  This…

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Do you need a weekend workout?

Weekend Warrior Work Out Notes = no weight for the Goblet Squats?  Use a rock! Push ups too easy or too hard?  Make this round harder by adding in a 10 second run after push ups.  Make it easier by doing push ups on your knees. Enjoy! Sign up for our 30 day trial! Please…

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