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KevFitPro, 47 Bei-an Road, Taipei (2026)

30/05/2021

Friends and family, I set up an easy to follow workout on YouTube, you can try It out during this tough time, have fun! Subscribe and feedback are appreciated.
親朋好友們，我在YouTube 上傳了居家無器材訓練影片，非常適合全家一起運動，have fun! 請訂閱也請多給我建議哦。

https://www.youtube.com/playlist?list=PLtnUCwpPtOM0qvznAhSZcyTGA0CWy0GDR

30min Body weight interval training.
30 分鐘身體自重循環訓練。
Set up water, towel, timer, and a mat.
請先準備好水壺，毛巾，計時器，地墊。

Download Timer App, set up for Tabata timer
下載Timer App, 設定Tabata timer
iOS:
https://apps.apple.com/ca/app/smartwod-timer-wod-timer/id1248966041
Android:
https://play.google.com/store/apps/details?id=net.smartwod.timer&hl=en&gl=US

27 rounds, 40 sec work, 20 sec rest.
設定 27 組，40秒運動，20秒休息。

3 Blocks: Warm up, Workout, Cardio.
運動分為熱身，肌力，心肺三個組合。

Complete all exercises back to back in each block,
把每一個組合中的動作連續做完。

For example:
In the warmup block,
do Cat stretch 40 sec, rest 20 sec,
Spider rotation 40 sec, rest 20 sec,
Superman 40 sec, rest 20 sec,
repeat the whole set again, then move on to Workout block.
比如在熱身組合,
四個動作，每個動作40秒，休息20秒，
連續做完2組後再延續到肌力的組合，
肌力組合六個動作連續做完3組。

Please watch all YouTube videos before you start the workout, instructions in the description.
請在開始運動前，將每一個動作影片先看完整，熟悉。每個影片都配有中英文字介紹。

https://www.youtube.com/playlist?list=PLtnUCwpPtOM0qvznAhSZcyTGA0CWy0GDR

Warmup: (熱身）
40 sec on, 20 sec rest, 2 sets
Cat stretch
https://youtu.be/flqv3PS0dZw

Spider-Man lunge rotation
https://youtu.be/TSHqOLoyyHw

Superman
https://youtu.be/IMiH9fSGL0M

Workout: （肌力）
40 sec on, 20 sec rest, 3 sets

Squat reach
https://youtu.be/S2VbPdlvZUk

Wall hinge
https://youtu.be/XFABMNk_WnY

Inchworm
https://youtu.be/pZkkm6U2QSI

Kneeling push up
https://youtu.be/wWO7CX6gdw8

Plank
https://youtu.be/L5S7WXYLiJY

Glute bridge
https://youtu.be/qVSrdaPZOkk

Cardio: （心肺）
40 sec on 20 sec rest, 3 sets

High knee run
https://youtu.be/1sOKMot5V9M

30/11/2020

Didn’t realize I made more than 120 exercise videos, more to come!

15/05/2020

Old picture:
Weight training is important for our daily life, most people don’t think it’s necessary but we are already doing it everyday.

For example ;
Get up from a toilet, that’s a squat.
Pick up a big water bucket from the floor, that’s a squat or deadlift.
Walk up the stair, that’s a bench step up.
Lift a kid up, that’s a squat press.
Carry heavy grocery to home, that’s a farmers’ walk.
Push a door open, that’s a chest push up.
Pull a door open, that’s a back row.
And so many more!

Our body is built to move, and the muscles are working with every movement. So don’t think doing weights are purely for cosmetic look, training muscle strength will help to perform the daily tasks much easier also protect joints and look feel great at the same time.
@ Taipei, Taiwan

06/05/2020

Side plank modification
Traditional Side plank is facing the side and lift body up with one elbow and feet on the ground, however most of beginner clients unable to keep the scapula down aka shrugging, so shoulder is doing all the work not the core and obliques.

With this modification, you will feel the obliques firing up right away.

1 keep a straight body, lie on the side with hand/arm under the head for support.
2 keep the legs straight and together.
3 top hand can be on the ground for balance.
4 strong breathe out to engage core.
5 lift the legs off the ground and hold for 30 sec max.
6 remember to breathe while holding.
7 three to four sets.

30/04/2020

Plank!
A very very common core exercise, a lot of time people feel more work on the arms and shoulders rather than the actual core! the following tips will help you to maximize the core training of this movement .

I always teach this exercise with stomach flat on ground first.

1 elbows under the chest, lengthen the neck, create distance from ears to shoulder, no shrugging.
2 keep the chin tucked, don’t kiss the floor!
3 elbows push outward, like the shoulder W exercise, scapulas will be in the downward rotation position and stabilized.
4 brace the core by a strong forceful breathe out.
5 plant the toes hard to the ground.
6 squeeze the butt and quads, lift the legs off the ground.
7 butt and upper body should be at the same height.
8 hold the position for 30 sec.
9 remember to breathe during the hold!

You don’t have to do long duration plank, if 30 sec is too easy we can progress to a harder plank exercises! Check back later for plank progressions!

23/04/2020

“You must be shapeless, formless, like water. When you pour water in a cup, it becomes the cup. When you pour water in a bottle, it becomes the bottle. When you pour water in a teapot, it becomes the teapot. Water can drip and it can crash. Become like water my friend.”
A famous quote by Bruce Lee.

This is 4000ml, are you drink enough water daily?
Human body is like a pond, if we are not putting enough fresh water into the pond, the pond is dirty because the waste water can not get out! So drink more water to keep our body fresh!
I recommend 3000ml of CLEAN water daily!
Drinks, coffee, soup, alcohol they don’t count!! Refresh your system!

喝水的重要性

大家都認為喝太多水容易水腫，可是人體有80%是水份，想像身體就像一個池塘，如果沒有乾淨的水定期注入，那池塘中的廢水就排不掉，廢水沒有排出身體才容易水腫，所以需要多喝乾淨水把身體中的廢水排出，乾淨的水可不包括飲料，咖啡，酒，湯喔！

我建議每天從早到晚要喝到3000ml的純水，你有喝到那麼多杯嗎？

#多喝水 #多喝水

21/04/2020

We often hear coaches say “Brace your core” “keep your core engaged” but what does it really mean? And what does it feel like?

This is a simple drill to let you feel it! Start from prone position on the mat or standing, gently poke the stomach, it should be soft, keep poking stomach and do a strong breath out, stomach now will be hard because the deep core muscle transverse abdominis are activated, maintain that core bracing and resume regular breathing, do not hold breath! Get up and move around without letting the core disengaged, You should be able to brace for 30-60 sec.
Try to do the drill daily, 10 times, 45 sec throughout the day.

19/04/2020

Shoulder W is one of my favorite warm up exercises.
It’s a great drill to engage the scapula, put them into the depression and downward rotation movement, that are very important during any overhead pulling motion. So you can activate the rhomboids and lats during the pulling, rather than the rear shoulders and arms.
It’s also a good drill to create better posture.
Do 3 sets of 15 reps!
Tag someone if this info is useful to them!

19/05/2019

2019 Client dinner
Smaller party this year still a great crowd!
@ 大嗑西式餐館 Ducky Restaurant

03/02/2019

Great info!
Posted • ⭕️BACK FOAMROLLING⭕️
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The foam roller is a popular mobility tool that is commonly used among lifters to improve their overall mobility and to perform different self releases.
-
However, there seems to be some confusion with how to use it. Quite in fact, many times, you would assume "rolling" the affected area is the answer. -
In some cases, the opposite may be true... and rolling the lower back is one of those areas. -
✅✅✅
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1️⃣ Foam roller placed on the middle back (increases thoracic extension)
2️⃣ Core is engaged and ribs are pulled down (limits the amount of lumbar extension)
3️⃣ Arching the middle back over the foam roller (further promotes thoracic extension) -
❌❌❌ 💥 Foam roller placed on lower back (promotes lumbar extension)
💣 Core is loose and ribs are flared open (ineffectively mobilizes the joints of the spine)
🔥 Extending the lower back over the foam roller (further promotes lumbar extension)
-
You should not use a foam roller directly on the lower back. It is fine to use it on the upper back, because the shoulder blades and muscles in the upper back will protect the spine, as opposed to the power back where there are no structures that can help to protect your spine from the pressure. If you use a foam roller on your lower back, the spinal muscles could contract and cause more damage than good, especially if your back pain is caused by a condition in the lumbar spine. -
A general guideline could be foamrolling up until the end of the ribcage. Not any lower.
-
In today's society, most of us are in an anterior pelvic position which increases the natural curvature of the lower back which may be caused from long periods of sitting. Foam rolling the lower back with hyperlordosis (an excessive curvature of the lower back) will only further increase the natural curvature and could potentially lead to irritation of the spine and cause the muscles of the lower back to shorten and then cause troubles in the long run. As always context matters, and there are going to be cases in which some people could actually benefit from lumbar extension, but as a general rule, this is a good one to go about

28/01/2019

Awesome info! Always check upper and lower joint function of the painful joint!

Posted • ⭕️KNEE PAIN? DON'T BLAME YOUR KNEES!⭕️
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⏪SWIPE LEFT TO SEE!⏪
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Experiencing some type of knee pain? Maybe when walking, running, squatting or doing any exercise that involves knee flexion? -
Well, chances are you’re “squeezing the towel”. The knee joint allows for flexion and extension, and because of the rotations that this joint allows, injuries to the soft tissue which surrounds it can occur. As my buddy says: "the knee is sandwiched between the hip and the ankle" and can only do what these two joints allow it to do. -
1️⃣ Strong glutes + weak arches: pain to the outer side of your knee.
2️⃣ Weak glutes + strong arches : pai in the inner side of your knee.
3️⃣Finally some strong glutes + strong arches: the knee is strong and stable (both at the top and at the bottom) and it's well kept into its track. -
If you want me to draw exercises to strengthen your glutes & feet arches, comment down below and let me know!
-
🔥🔥🔥TAG somebody who needs to see this!

01/11/2018

Throwback Halloween workout!
#台北 #台灣

KevFitPro

30/05/2021

30/11/2020

15/05/2020

06/05/2020

30/04/2020

23/04/2020

21/04/2020

19/04/2020

19/05/2019

03/02/2019

28/01/2019

01/11/2018

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