Living Fitness

Posted • .fit ZONE 2 CARDIO MIX 🎙
Change it up every 10 minutes...
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There’s a ton of ways to cardio, here’s one of my favorites:
Zone 2 intensity*- HR 120-145
10 minutes per activity**
30-60 minutes total
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*See for everything Zone 2 (and so much more on health, longevity, performance... he has one of my favorite podcasts which I highly recommend).
**I’ll extend activities longer if I get in a groove but 20 minutes is usually my limit. Sometimes I’ll do very regimented blocks, others it’s by feel. I’m trying to hit the total time so how I break it up time wise is less important than doing it in a way that allows me to better achieve more time.
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Some people can settle in to one style of steady state cardio but I’ve always preferred to mix it up, both physically and mentally. This mixed style, which has been around for a long time, isn’t ideal for everyone (both personality and logistics wise) but is the best way I’ve found for me and fits nicely with the other two styles I use:


All in all, it helps bring a nice balance to my intensity while staying true to my love of variety and unique challenges.
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Have a great day and let me know what you think!

Love these kettlebell flows by our Trainer with client Kiri! 💪💣

Love this workout from one of our AMAZING Trainers



♻️ LEG WORKOUT ♻️
4 throwback moves for a great lower body challenge...
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As a circuit or individual exercises, here are the moves:
1️⃣ Incline Bridge
- Two Leg
- March
- Single Leg
2️⃣ Bulgarian Split Squat to Single Leg Pushup
3️⃣ One Side Weighted Cossack
- Switch Weight
- Keep Weight Still
4️⃣ Single Leg Knee Tap Squat
- Foot Tap
- Standard
- Runner
- Bench Support
Three sets should do it but another one or two will really get those legs good.
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Have a great and let me know what you think!
#♻️kyleknappfitness

Another Great Post from our Great Trainer
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▪️SIDE FRONT LUNGE FLOW▪️
Open up and activate the body with this simple flow...
The concept is pretty straightforward – alternate between a side lunge with lateral reach into a front lunge position with an overhead reach. Also this can be thought of as a Cossack squat into a split squat transition since the feet never move. Thanks to my fellow trainer for reminding me of these a couple weeks ago because I used to use them pretty regularly but hadn’t in a few months. I shared the string version of these several months ago and I’ll share that in my stories today if you want to see this concept in more of a strength based movement. ▫️Three versions shown:
1️⃣ Bodyweight
2️⃣ Compressing
3️⃣ Expanding ...
➡️ These three versions might look similar but have different elements. ▫️The first is bodyweight only in which the thought is to maximize the range of motion and reach on each end of the flow. ▫️The second utilizes a roller to bring into play some medial pressure. Meaning you’re trying to keep the reach and flow the same while compressing the rule the whole time. ▫️Finally the last version incorporates a band - - and lateral pressure where you’re trying to reach but spread the arms away from each other while going through the same motion.
▫️Ultimately the goal is to move smoothly through the entire range of motion regardless of the style you’re implementing. I encourage you to try all three in the field the differences what do you do them individually or as one set with three parts.
Hope you enjoy these and let me know what you think. Have a great

Love it when our clients overcome their deadlift fears! Go Tracy! Good job for getting Tracy strong!🏋️‍♀️

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When we first started training the first thing my client Tracy told me was that she can’t deadlift because she always hurt her back doing it before. I told her there was simply no way for us to avoid doing deadlifts but I promised her I would fix her issues that caused the pain and progress her slowly. Now she’s pulling 135 for 4. I have her in a pretty big calorie deficit so we are keeping the workouts more strength based to prevent too much muscle loss. -
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I’m confident if we actually trained to specifically increase the dead I could get her to 200lbs within a month.
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THE NAKED GET-UP
The Swing and the Turkish Get-Up are the first two fundamental drills to learn in the RKC system. In the past, I had a hard time remembering all the steps of the Turkish Get-Up because my mind would wander. The Naked Getup is perfect for learning this drill, as the balancing of the shoe on your fist forces you to completely focus. I am practicing this drill everyday this week 3x each side until it is ingrained in my brain! 😊
This drill can be broken up into 8 distinctive parts, each with a verbal cue to remember each:
1) Curl to the midline
2) Pull up to your elbow
3) Screw in your hand
4) Sweep the leg
5) Drag your hand up
6) Windshield wiper your leg
7) Tuck the toe
8) Stand up

Take your time on each part. Keep your eyes on the shoe/KB until you stand and then look straight ahead. At the top, your glutes should be tight, shoulder packed, abdominals braced, standing tall. 💪 Then precisely reverse the steps and return to starting position. .

💙Love the Blue theme (LF colors!)

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🔹DEFICIT BOSU CRUNCH🔹
Stretch. Squeeze. Slow return.
Dig into the abs and core with this more advanced version of an offset weighted crunch that hits a bigger range of motion and requires more control, patience and precision.
Slide 1️⃣ 3 versions:
•Split Leg (both sides shown)
•Rotation •Straight Leg Two Arm
Slide 2️⃣ & 3️⃣
•Tips on the position and movement ⬇️⬇️⬇️ More thoughts...
The allows for a nice balance of support and challenge, making it the perfect tool for the deficit position crunch. This extension position past neutral gives a great stretch and forces a greater range of motion, important for both functional strength and muscular development. Overcoming that deficit and then creating a little flexion on the top gives your abs and core a tremendous workload and will be a nice challenge even with no weight. I prefer a small weight (4 pound ball used here) and often finish my last set with no weight at all. ** I’ll usually go through a series of moves, starting with a one arm loaded straight crunch in a split leg position, followed by a rotation version, finishing with straight leg two arm straight crunch, where the goal is to simply get back to neutral from the extended stretch position. Sometimes this is done over multiple sets, sometimes all in one set. ** Keep it simple, controlled and within your limits. If your core an abs are on the intermediate to advanced side give these a shot and let me know what you think.
Have a great Tuesday!
Keeping fit

From one of our Amazing Trainers Jon, Love his strength and creativity! 💪
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Decided to use my last workout as an active recovery focusing on mobility and functional training. These kind of workouts help keep me injury free and recover faster.
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Deficit overhead trx back lunge. Asymmetric weight here with the lighter one in the over head position. In addition to the benefits to lower body it also helps improve shoulder and spine mobility

Another great client video from one of our AMAZING Trainers Jon! 💪❤️💪
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Part 1 of a trx workout I took my client kiri through. Sometimes it’s good to mix things up. I would say most people are not quite specific enough with their training, but it’s also possible to over specify training protocols which lead to weaknesses in other areas. -
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Here’s some client INSPO right here! Janet has been training 3-4 days a week with us since we opened in 2004. While I won’t reveal her actual age here, she has more strength and stamina than most 20 year olds. She trains to maintain strong bones and muscles and remain injury free so she can keep up with all her grandchildren! ❤️💪🏃🏻‍♀️🏋🏻‍♂️

Super Trainer Kyle 🏋️‍♀️ Love this Super creative cable series!!! 💪❤️
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🔹CABLE WORKOUT🔹
Four exercises. One full body workout.
Hit the whole body in different angles and combinations with just a simple old cable machine.
The Workout:
Pair 1. 3 rounds.
1️⃣ One Leg Reach and Row (12 each)
2️⃣ Pitchers Lunge Press (12 each)
Pair 2. 3 rounds.
3️⃣ Front Loaded Squat (20 reps)
4️⃣ Incline Hold Kneel to Stand (10 each arm)
Choose a weight that challenges you but allows for good form. You get more from control and precision than wobbly and wild. Better to start lighter and work up.
Give this workout a shot and let me know what you think. 📝 Note- a band can be substituted but I prefer a cable most of the time.
Have a great
Keeping fit Living Fitness
🎶 Ghoul by Mike Emilio

Men's Journal Men’s Journal + Fitness

with
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Decided to use my last workout
as an active recovery focusing on mobility and functional training. These kind of workouts help keep me injury free and recover faster.
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Single leg cross body snatches on bosu. Focus is on stabilizing through hip drive with slight rotation as well as foot/ arch mechanics.

Love watching this client .e work out with one of our AWESOME Trainers . Rain or shine, Laynee is here killin’ it with Jon and has the b***y and legs to show for it!! ❤️💪🍑
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Ladies you need to move some heavy weights if you want to tone and shape your body. It’s not going to happen through Pilates, yoga, barre, or spin class. They can all serve a purpose but your bread and butter needs to be the iron. -
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Got the heavy stuff out of the way before going to a kettlebell plyometric circuit. Typically we just do heavy weights but a little metabolic work now and then is a useful tool. -
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