KO8 Fitness

10/01/2024

Blast your chest with these 4 KO8 moves, mixing up high intensity on the plyo push ups, with the slower controlled flys to stress the muscles with a different stimulus, all while hitting the core throughout 🔥

1. Plyo Push Ups / Assissted Push Ups (regression)
2. Resisted Chest Flys
3. Suspended Chest Flys
4. Atomic Push Ups

4 rounds of 45 seconds on, 15 seconds off 👊

( I promise there was some funky Chinese music going on in the background of that park 😂)

Blast your chest with these 4 KO8 moves, mixing up high intensity on the plyo push ups, with the slower controlled flys to stress the muscles with a differen...

15/08/2023

4 Move Fat Burning Workout

Full Body Fat-Burning Workout: 4 Moves to Success.

Ready for a workout that covers it all? Today Kieran is going through a comprehensive 4-move routine using the KO8 in harness mode, ensuring your upper body, lower body, and core receive the ultimate fat-burning and muscle-sculpting attention.
45 seconds on each move for 4-5 rounds.

00:35 Push Up / Plyo Push Up
01:11 Broad Jump
01:54 Squat Row
02:25 Russian Twists

Just click on the image below to check out the workout, and please remember to like, subscribe and comment for any other workouts you would like to see

WE TRAIN WHERE WE WANT!

Full Body Fat-Burning Workout with Kieran: 4 Moves to SuccessReady for a workout that covers it all? Kieran showcases a comprehensive 4-move routine using th...

14/02/2023

6 Moves For A Leaner Upper Body

Upper body training is an essential component of any well-rounded fitness routine. While many people focus on lower body exercises, neglecting upper body training can lead to muscle imbalances, poor posture, and decreased functional strength.

Follow along with Coach Ethan in this workout to hit all the major muscle groups in your upper body.

0:33 Chest Press
1:13 Shoulder Press
1:57 Triceps Extension
2:41 Suspended Row
3:25 Rear Delt Fly
4:00 Bicep Curl

30 seconds on each move with no rest in between each exercise. Once you've completed all 6, rest for 30 seconds and go again for a total of 4 rounds.

Upper body training is an essential component of any well-rounded fitness routine. While many people focus on lower body exercises, neglecting upper body tra...

10/02/2023

KO8 Uncovered // Anfield LFC

Join the KO8 team at the LLS Global Coaching Conference at Anfield, the home of Liverpool F.C.

On this episode, the guys take the stage to highlight KO8's journey and what it takes to be successful in the fitness industry as a young trainer!

Hear from LLS Commercial Director Marc Garnett, and two young KO8 ambassadors tearing up the fitness scene fresh from an internship at KO8 Dubai, Melissa Knox and Kimia Ghanian.

Join the KO8 team at the LLS Global Coaching Conference at Anfield, the home of Liverpool F.C.On this episode, the guys take the stage to highlight KO8's jou...

05/02/2023

4 KO8 Moves to Grow your Glutes

It’s time to grow those glutes! Join Coach Steph as she takes you through a 4 move workout using the KO8 on a low anchor point, specifically targeting the glutes.
This one is guaranteed to be a challenge, but growth only comes when we’re out of our comfort zone, so embrace that b***y burn and behold the benefits.

00:34 Donkey Kicks
1:30 Hip Hinge
2:11 Reverse Lunge
2:55 Side Walks

4 moves / 10 reps each / 4 rounds in total

It’s time to grow those glutes! Join Coach Steph as she takes you through a 4 move workout using the KO8 on a low anchor point, specifically targeting the gl...

31/01/2023

Building Our Amazing Outdoor Gym in Dubai Marina - The Zone Part 1

Introducing "The Zone" at KO8 Dubai, our outdoor fitness Oasis in the heart of Dubai Marina.

Join Sean for part 1 as the work starts on transforming the terrace into a strength and conditioning playground, equipped with CV equipment, squat racks, lifting platforms and of course plenty of KO8's! 🔥

Introducing "The Zone" at KO8 Dubai, our outdoor fitness Oasis in the heart of Dubai Marina.Join Sean for part 1 as the work starts on transforming the terra...

29/01/2023

5-Minute Shoulder Mobility Fix : Unlock Your Range of Motion!

If you suffer from tightness or pain in your shoulders, a daily 5-minute shoulder mobility routine can help you heal poor posture, relive stress and ultimately eliminate aches and pains.

Try these 3 moves each day and you will be amazed at the difference in the range of mobility of your shoulders.

Complete each technique for 60-90 seconds at any time during the day or night.

0:44 Front Rack
1:58 Banded Bully
2:49 Dead Hang

Going one step further to bullet proofing the shoulders, implement the following 3 exercises into your routine 1-2 times per week.
Complete each exercise for 12-15 reps for a total of 4-5 sets.

4:19 Shoulder Press
5:10 Side Raise
5:45 Face Pull

Please don't forget to subscribe to our channel and if you'd like us to focus on something specific, throw those ideas in the comment section 🙌

If you suffer from tightness or pain in your shoulders, a daily 5-minute shoulder mobility routine can help you heal poor posture, relive stress and ultimate...

22/01/2023

LEAN LEGS WORKOUT

If you're looking for lean legs, join coach Hannah and Rebecca for this progression and regression workout that you can do at home to target your lower body. If you're a beginner look to Rebecca for the regressed version and if you're more experienced then it's over to Hannah to progress the exercises.

0:27 3-Part Squat
1:19 Jumping Lunges
1:58 Split Squats
2:37 Duck Walks

40 seconds on 20 seconds off for 4 rounds on each move for a complete lower body burn 🔥

If you're looking for lean legs, join coach Hannah and Rebecca for this progression and regression workout that you can do at home to target your legs and gl...

18/01/2023

Full Body Fat Burning Workout in Dubai 🔥

Join Sean Clancy in 'The Zone' our brand new outdoor gym at KO8 Dubai for this fat burning full body tutorial.

These 4 exercises will not only burn calories but also help to tone lean muscles throughout your entire body.

0:16 Squat into Archer Row
0:37 Chest Press in Lunge Chest Fly
1:15 Skater Lunge Row
1:37 Vitruvian Tucks

Complete each move for 40 on 20 seconds off for a total of 4-5 rounds before moving onto the next exercise.

Please don't forget to Like, Comment and Subscribe to see more from the KO8 team!

Join Sean in 'The Zone' our brand new outdoor gym at KO8 Dubai for this fat burning full body tutorial. These 4 exercises will not only burn calories but als...

14/01/2023

4 BEST BACK MOVES! 🔥

"Back day is the new leg day" or so they say! Join me for this 4 move tutorial highlighting the best KO8 moves to build a leaner stronger back.

0:33 Resisted Row
1:40 PullDown
2:32 High Row
3:26 Suspended Row
12 - 15 reps for a total of 4 sets of each move!

WE TRAIN WHERE WE WANT🌎

Join Kieran for this 4 move tutorial highlighting the best KO8 moves to build a leaner stronger back. 0:33 Resisted Row1:40 PullDown2:32 High Row3:26 Suspend...

24/11/2022

Check out the new feature on our KO8 Connect App KO8 - Workout of the Day!

This is perfect for those of you who are short on time, on the move, or at a busy gym and just want to go through a session that has been designed to get you working fast.

Super easy to follow with reps, sets and timed splits all programmed for you. If you have a wearable device you can connect up to give you all those significant data points, including heart rate, calories burned, and MOVEs.

Remember KO8 Connect is FREE for all KO8 users, so unlock the benefits now and Train Where You Want!

Check out the new feature on our KO8 Connect App KO8 - Workout of the Day! This is perfect for those of you who are short on time, on the move, or at a busy ...

24/11/2022

What an experience👏🏻

The KO8 team was invited to speak at the Global Coaching Conference event hosted by

and took the stage to talk all things KO8 and explain the amazing opportunities we can offer🙌🏼

Another incredible day in Anfield which our team loved being apart of.

Thanks again for having us!

academy

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