It's not what you do.. it's how you do it
At AKA, Kevin works closely with each and every client, to ensure that each person understands and can perform moves with proper posture and technique. Every workout is a challenge, and is geared to each client's individual level of fitness and ability.
AKA is a true community - we support each other through workouts and beyond. At AKA you'll discover a uniquely vibrant and welcoming community of friends.
A typical workout at AKA comes in three parts :
- Daily Workout
- Cool down and Stretching
The warm-up changes every few weeks, and is usually fairly simple cycle of exercises designed to get your body warmed up. It will last 15-20 minutes and might include exercises like rowing, skipping, pull-ups, sit-ups, running, stretching, or "Animal Walk" exercises (don't worry, you'll love them).
This changes daily. Every. Single. Day. You'll never be bored. Each day you'll be able to choose from a number of workouts, including :
- "Lift" (using barbells, cycling through a different type of lift every day)
- "Strength" (lifting that also incorporates cardio)
- "Daily" (click here for some examples)
- "Rowing" (intervals of rowing and rest periods)
Depending on your level of fitness and available time, you can sometimes fit in more than one of these workouts in a single session.
After exercise, a gradual yet continuous decrease in exercise intensity should be the first step in cooling down the body. Duration can vary for different people, but 3–10 minutes is considered adequate. Stretching, especially static stretching allows the muscles to be elongated and lengthened.
Some Typical Daily Workouts
Using a combination of equipment, the daily workouts combine elements of cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy, using a combination of functional movements, Olympic lifts, and gymnastics.
10 to 1 Countdown WOD
Do 10 each of kettlebell swings at a moderate weight, followed by 10 dumbbell thrusters (hold a light dumbbell in front of your chest with both hands; squat with dumbbell in place, then stand straight while raising the dumbbell overhead.) Then do 9 of each, then 8, and so on, down to 1 of each.
Simple Burpee Workout
Do as many burpees as you can in eight minutes.
Body Weight WOD
Perform 3 rounds of 10 of the following with as much intensity as you can:
- Air squats
- Ring rows
Squats, Pull-ups, Presses and a Run
Do 3 rounds of the following as rapidly as possible: 12 front squats with a barbell, 10 pull-ups and 8 push presses. Finish up with a 4oom run.
Do a 4oom run followed by 40 air squats, 30 sit-ups, 20 burpees and 10 pull-ups. Finish with another 4oom run.
Jumps and Lunges
Do 5 fast rounds of the following: 15 lunges each leg with a moderate-weight barbell, 60 jumps with a jump rope.
Push, Pull, Run
Do 5 rounds of the following: 10 push-ups and 10 pull-ups. Finish with a 1km run.
Burpee Box Jumps
Set your timer for 8 minutes, then do as many rounds as you can of: 8 burpee box jumps (perform a standard burpee, then jump up on a box; jump down) and 16 kettlebell swings.
21,15 and 9
Do 21 each of deadlifts and burpees, followed by 15 of each, then 9 of each.
Start to squat with a barbell, but hold the down position for two minutes (or as long as you can). Next, do 3 rounds of 10 burpees, 15 sit-ups and 20 air squats.
Tabata Push-Ups and Lunges
“Tabata” means to perform a move for 20 seconds, rest for 10 seconds, and repeat.) Set a clock for 8 minutes and do Tabata alternating push-ups and lunges.
10 for 10
Set a timer for 10 minutes and do as many rounds as possible of the following: 10 kettlebell swings, 10 box jumps (jump up onto a 12 to 20 inch tall box or step), 10 ring dips.
Dumbbells and Jump Ropes
Do each for 3 minutes straight, resting 1 minute between: jumping rope, weighted sit-ups, weighted lunges and dumbbell thrusters.
Rope, Sumos and Wall Balls
Do 75 to 100 turns of the jump rope, then countdown with sets of 10, 9, 8, etc. down to 1 of the following:
- Wall balls - do squats with a medicine ball about arm's length from a wall. Bounce the ball off the wall at around 10 feet above you after the squat, then catch the ball
- Sumo deadlift high pulls - With feet wider than shoulder-width, squat, push hips back, and grab a fairly heavy barbell using a narrow grip; stand and pull bar up to collarbone, elbows above bar. Return bar to ground
Finish up with 75 to 100 more jump rope turns.
Push Ups and Burpees in 5s
Do 5 sets of the following: 5 push-ups, followed by 5 burpees, then run in place for one minute.