K2 Fitness

K2 Exercise Program

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Warm-up: 15 min bike or jog

Dynamic Warm-up

- Butt Kickers ! - A Walks

- B Walks ! ! ! ! - Walking Lunges

- Kareoka! ! ! ! - Walking Lunges with a twist

- Backwards Lunges !! ! - Leg swings

- Arm Rotations ! ! ! - Hip Openers

- Hip Closers ! ! ! ! - Hip Rotations

-Trunk Rotations

Weights: 3 sets, 15 reps, Temp 3:0:3 (3 sec down, 0 sec at bottom, 3 sec up)

Each exercise is supersetted with another exercise; this means that when you finish the first exercise

immediately start the next, for example: squats, you do the tuck jumps straight away, rest after the jumps

Core Workout:

Do this workout as a circuit, with the 6 exercise listed below, do each exercise for 60 seconds

with no rest between exercises, rest for 2 min between sets and do a total of 2 sets, each time

you workout alternate the core workouts (1 and 2):

Core Workout 1

- Bend leg Crunch, knees held in the air at 90 degrees, fingers by your ears, make sure

elbows stay outwards, crunch up towards your knees.

- Leg Lowers, lie on back, legs straight in the air and lower one leg, keep it

straight ,straight towards the ground. (stop the lowering motion if your back begins to

arch off the ground !)

- Super Dogs (also known as Bird Dogs) hands and knees, 4 point position on the

ground, raise alternate arm and leg up in front and out behind you.

- Oblique side twist, lie on your back with legs bent at 90 degrees, arms straight along

your sides, now alternate rotation of your spine side ways so that your arm can touch

you ankle, focus on the oblique muscles

- Side plank, on either forearm or hand

- Front Plank

Core Workout 2

-Bicycles, lie on back and cycle with your legs bringing opposite elbow to opposite leg

(slower the better !)

-Oblique Leg Twist, lie on back with legs straight up in the air lower both legs to the left

just off the ground then back to the top (center) then go to the right and repeat, lateral

movement

-Fishies, (back exercise) lie on your stomach and raise opposite arm and opposite leg

-Alternating Toes Touches (also known as cherry pickers), lie on back with feet in the air,

legs straight, touch opposite foot with hand

-Push Ups, max push ups in 45 sec

-Front Plank

Cool Down - 15 bike bike spin or jog!

Stretch - 2 hours after the workout you should stretch