KIMfire MOVES #1: A PUSH PAST YOUR PLATEAU

Each week someone write me saying that they have been working hard on their fitness goal but can’t seem to get over a hump. This weight loss plateau is typical but can be fixed and even avoided. Weight loss plateaus happens to everyone, so don’t get discouraged. It is the point when you can no longer lose weight. It comes difficult to see any changes and you naturally become frustrated. You think you’ve done everything right and didn’t factor in this plateau in your journey.  The truth is, even the most well planned fitness regimen can reach this point.

In order to get past this bump you need to increase activity a great deal. Switch up your workouts frequently to avoid your body getting “used” to the same ole same ole. Keep your body guessing. Make it wonder whats next. You will constantly be challenge and get to that fitness goal you have been striving for. I want to help you by introducing….

KIMfire MOVES

These drills will be posted every Friday. They are high intensity training that ANY BODY can do. There are no excuses. The Kimfire MOVES will be total body drills that will have you tasting the lactic acid before you are finish.  We will aim to keep them under 30 minutes so that you can get it done and get on with your day. I want you to grab water and a notepad to write down how long it takes you to finish. During the  week strive to improve your time on the Fire Move workout that was posted the Friday before and each Friday Come back for a new workout.

At the bottom of each post I will give a related challenge for beginners. This is no excuse to be lazy. This is permission to work even hard to complete the full fire move workout over time.

Here is KIMfire MOVE #1: WATCH ME DO IT IN THE VIDEO BELOW

ROUND 1: complete all four moves 20 times

ROUND2: complete all four moves 15 times

ROUND3: Complete all four moves 10 times

ROUND 4: Complete all four moves 5 times

ROUND5: Complete all four moves 1 times

If you are really feeling pumpend and want an extra challenge. – Go back up the pyramid from round 5 to round 1.

HERE ARE THE FIRE MOVES

FIRE MOVE 1:  DOUBLE BURPEE SQUATS

 

FIRE MOVE 2:  AIR JACKS

 

FIRE MOVE 3: Courtsey Squats

 

 

 

 

 

FIRE MOVE 4: Oblique Hip Touch Down

 

Beginner Level complete this pyramid:

5-4-3-2- 1-2-3-4-5

Round 1: Complete each Fire Move 1 for 5 reps

Round2: Complete each Fire move for 4 reps

Round 3: complete each Fire Move for 3 Reps

Round 4: Complete each Fire Move for 2 Reps

Round 5: Complete each Fire Move for 1 Rep each

Extra challenge: Try to go back up the pyramid if you can. If you can’t do it know, over time work your way from round 5 back up to round 1. Then proceed try the intermediate level of this workouts.
These drills are designed to burn the most fat for you and push you beyond your limtis. I know its tough. I know it hurts. THATS THE POINT. GET MOVING. YOU CAN DO IT.

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