KT23Workout

kt23-fit-all-icons-september-28-2016_runner

A KT23Workout is a 23 minute workout to the beat of a Nate Ackert techno track (one techno track included with initial purchase).  The timing structure of a KT23Workout was created by KT herself, and is explained in the app.

Simply choose 7 exercises of your choice and hit play!

Exercise ideas below (and more coming soon)!

BASIC WORKOUT #1

Use the first 2 1/2 minutes (Exercise #1) as a warm-up.  You will work the entire 2 1/2 minutes.  Transition through each of the following exercises using the transition tone:  Jog (in place), FW and BW Arm Circles, High Knees, Open Up Plank (alternate L/R), Jumping Jacks, Hop Squats.

30 SECONDS TRANSITION

Exercise #2

Wall Sit – Work/Rest/Work/Rest/Work/Rest

30 SECONDS TRANSITION

Exercise #3

Moving Plank Walk or Push-Ups – Work/Rest/Work/Rest/Work/Rest

30 SECONDS TRANSITION

Exercise #4

Vertical Jumps – Work/Rest/Work/Rest/Work/Rest

30 SECONDS TRANSITION

Exercise #5

Mountain Climbers – Work/Rest/Work/Rest/Work/Rest

30 SECONDS TRANSITION

Exercise #6

Moving Side Shuffle – Work/Rest/Work/Rest/Work/Rest

30 SECONDS TRANSITION

Exercise #7

SuperMan – Work/Rest/Work/Rest/Work/Rest

30 SECONDS TRANSITION

EACH KT23Workout ENDS WITH A 2 MINUTE PLANK SET.  1 MINUTE STRAIGHT PLANK.  30 SECONDS L SIDE PLANK.  30 SECONDS R SIDE PLANK.

ADVANCED WORKOUT #1

Use the first 2 1/2 minutes (Exercise #1) as a warm-up.  You will work the entire 2 1/2 minutes.  Transition through each of the following exercises using the transition tone:  Jog (in place), FW and BW Arm Circles, High Knees, Open Up Plank (alternate L/R), Jumping Jacks, Hop Squats.

30 SECONDS TRANSITION

Exercise #2

Wall Sit – Work/Work/Rest/Work/Work/Rest

30 SECONDS TRANSITION

Exercise #3

Burpees (with push-up) – Work/Rest/Work/Rest/Work/Rest

30 SECONDS TRANSITION

Exercise #4

Tuck Jumps – Work/Rest/Work/Rest/Work/Rest

30 SECONDS TRANSITION

Exercise #5

Mountain Climbers – Work/Rest/Work/Rest/Work/Rest

30 SECONDS TRANSITION

Exercise #6

Sprint/Walk/Sprint/Walk/Sprint/Walk (this can be any variation of a cone sprint drill also)

30 SECONDS TRANSITION

Exercise #7

SuperMan – Work/Work/Rest/Work/Work/Rest

30 SECONDS TRANSITION

EACH KT23Workout ENDS WITH A 2 MINUTE PLANK SET.  1 MINUTE STRAIGHT PLANK.  30 SECONDS L SIDE PLANK.  30 SECONDS R SIDE PLANK.