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.

Work for 30 seconds, rest for 30 seconds.

Repeat for 2 rounds or 20 minutes.


Pledge Plank

Jumping Lunge

Two Legged Lateral Hop Over Line

Jumping Jack

Post this on Instagram and Facebook with the tags #kdrfitness and #kdrwkndwrkt with a picture to be entered into a drawing to win FREE KDR SWAG on Monday.


Interested in learning more about our gym?  Do you want a jump start on your fitness journey?  Click the link to sign up for a Strategy Session and 30 day trial membership.


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Ben Dearman
Hi, my name is Ben. I am a cancer survivor, blogger, educator and coach. It’s my passion to educate people on health and fitness. The current state of the field is unacceptable to me – overly complicated with too much conflicting information. It’s my goal to help people be as healthy as possible while spending the least amount of time working on it. Work smarter, not harder!
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