24kt Fitness.com

24kt Fitness.com 24kt Fitness is a next level approach to exercise. 24kt Fitness is available for everyone.

24kt Fitness utilizes the most effective and efficient training methods to help individuals achieve their personal fitness and performance goals in a variety of settings. Programming includes functional movement, weight management, personal fitness, strength and conditioning for sport performance. Training benefits include fat loss, increase in muscle size and strength, improved aerobic capacity,

increased flexibility, improved balance, coordination, reaction time, agility, speed and power. 24kt Fitness also offers nutritional education and guidance as well as Advocare nutritional products.

06/10/2024

Another day, another opportunity to crush it!

WOD #20240610

warm-up @ 50-60% MHR (very light)
time limit = 5 minutes

circuit #1
reps = 5-10 (low)
rest = 60s (short)
intensity = 70-80% MHR (moderate)
30s x db overhead extension
30s x bb reverse curl
30s x band side arm raise
30s x toe pickers
30s x landmine lunge
60s x rest, repeat
time limit = 20 minutes

circuit #2
reps = 15-20 (high)
rest = 0s (none)
intensity = 80-90% MHR (hard)
30s x db decline bench
30s x lat pulldown
30s x db STEP UP
30s x lying hip twist
30s x lying hamstring curl
0s x rest, repeat
time limit = 20 minutes

2 circuits/3-days/week = GAINZ
1 circuit/6-days/week = weight loss

06/06/2024

WOD #20240605

warm-up@50-60% MHR (very light)
time limit = 5 minutes

circuit #1
reps = 5-10 (low)
rest = 60s (short)
intensity = 70-80% MHR (moderate)
30s x bb incline
30s x bb parallel row
30s x mountain climber
30s x side bridge (15s x each side)
30s x straight-leg heel kick (15s x each side)
60s x rest, repeat
time limit = 20 minutes

circuit #2
reps = 15-20 (high)
rest = 0s (none)
intensity = 80-90% MHR (hard)
30s x db triceps kickback
30s x db concentration curl
30s x db front raise
30s x kb wrestler’s twist
30s x db over-head squat
0s x rest, repeat
time limit = 20 minutes

2 circuits/3-days/week = GAINZ!
1 circuit/6-days/week = weight loss

06/01/2024

WOD #20240601

warm-up @ 50-60% MHR (very light)
time limit = 5 minutes

circuit #1
reps = 5-10 (low)
rest = 60s (short)
intensity = 70-80% MHR (moderate)
30s x bb overhead triceps extension
30s x bb biceps curl
30s x db bent over fly
30s x ab wheel curved rollout (alternate sides each rep)
30s x db forward lunge (alternate sides each rep)
60s x rest, repeat
time limit = 20 minutes

circuit #2
reps = 15-20 (high)
rest = 0s (none)
intensity = 80-90% MHR (hard)
30s x db shoulder press
30s x db bent row
30s x db roman chair leg curl
30s x db roman chair leg raise
30s x side jumps
0s x rest, repeat
time limit = 20 minutes

gain = 3-days/week, 2 circuits per workout
lose = 6-days/week, 1 circuit per workout

READY TO GET AFTER IT DAWG!WOD #20240529warm-up @ 50-60% MHR (very light)time limit = 5 minutescircuit 1 reps = 5-10 (l...
05/29/2024

READY TO GET AFTER IT DAWG!

WOD #20240529

warm-up @ 50-60% MHR (very light)
time limit = 5 minutes

circuit 1
reps = 5-10 (low)
rest = 60s (short)
intensity = 70-80% MHR (moderate)
30s x feet elevated push-up
30s x pull-up or pull-down
30s x bent-over side leg raise
30s x leg extension
30s x reverse hyperextension
60s x rest, repeat
time limit 20 minutes

circuit 2
reps = 15-20 (high)
rest = 0s (none)
intensity = 80-90% MHR (hard)
30s x lying triceps extension
30s x neutral​ grip biceps curl
30s x shoulder walk-up
30s x reverse crunch
30s x hack squat
0s x rest, rep​eat
time limit = 20 minutes

performance = 3-day/2 circuits per day
weight loss = 6-day/1 circuit per day

WOD #20240519warmup circuitintensity = very light (50-60% MHR)reps = high (15-20)rest = none (0s)30s x pushup https://m...
05/19/2024

WOD #20240519

warmup circuit
intensity = very light (50-60% MHR)
reps = high (15-20)
rest = none (0s)
30s x pushup https://m.youtube.com/watch?v=WDIpL0pjun0
30s x renegade row https://m.youtube.com/watch?v=LccyTxiUrhg
30s x side lunge https://m.youtube.com/watch?v=apsp_uuXZTU
30s x forward lunge https://m.youtube.com/watch?v=apsp_uuXZTU
30s x goodmorning https://m.youtube.com/watch?v=7mrKMteISXs
0s x rest, repeat
time limit = 5 minutes

performance circuit
intensity = moderate (70-80% MHR)
reps = low (5-10)
rest = short (60s)
30s x clean https://m.youtube.com/watch?v=21qTUlicEHI
30s x zercher squat https://m.youtube.com/watch?v=eDf49a4Vx5k
30s x 45* chests supported row https://m.youtube.com/watch?v=af-WbPlA_iY
30s x dips https://m.youtube.com/watch?v=U7HeutDqS_w
30s x triceps extension https://m.youtube.com/watch?v=GFdbiVdBdCg
60s x rest, repeat
time limit = 20 minutes

metabolic circuit
intensity = hard (80-90% MHR)
reps = high (15-20)
rest = none (0s)
30s x pike extension https://m.youtube.com/watch?v=hGn7j9etg70
30s x loaded carry https://m.youtube.com/watch?v=rzaE9EAk6D4
30s x mountain climber https://m.youtube.com/watch?v=hq_0YlyfqGM
30s x crab walk https://m.youtube.com/watch?v=qCTJNDiCy-0
30s x sprint
0s x rest, repeat
time limit = 20 minutes

3-day/week = performance
6-day split = weight loss

05/17/2024

WOD #20240517

circuit 1 = kettlebell kwikie
intensity = very light (50-60% MHR)
load = light (20+ reps)
rest = none (0s)
30s x triceps overhead extension
30s x biceps curl
30s x forward arm raise
30s x torso low-to-high twist (1 side per round)
30s x goblet squat
0s x rest, repeat
time limit = 5 minutes

circuit 2 = performance training
intensity = moderate (70-80% MHR)
reps = low (5-10)
rest = short (60s)
30s x sumo deadlift
30s x overhead squat
30s x chinups
30s x shoulder press
30s x upright shoulder pull
60s x rest, repeat
time limit = 20 minutes

circuit 3 = metabolic training
intensity = hard (80-90% MHR)
reps = high (15-20)
rest = none (0s)
30s x triceps overhead extension
30s x biceps curl
30s x forward arm raise
30s x low-to-high torso twist
30s x goblet squat
0s x rest, repeat
time limit = 20 minutes



TGIF!

05/15/2024

WOD #20240515

circuit 1 = warm-up
load = light (20+ reps)
intensity = vigorous (75% MHR)
rest = none (0s)
30s x chest fly
30s x reverse fly
30s x side leg raise
30s x front leg raise
30s x stiff-leg deadlift
0s x rest, repeat 2x
time limit = 5 minutes

circuit 2 = performance
load = moderately heavy (5-10 reps)
intensity = vigorous (75% MHR)
rest = moderate (60s)
30s x sn**ch
30s x squat
30s x parallel pull
30s x bench
30s x arm curl
60s x rest, repeat as many rounds as possible
time limit = 20 minutes

circuit 3 = finisher
load = moderate (10-15 reps)
intensity = vigorous (75% MHR)
30s x chest fly
30s x reverse fly
30s x side leg raise
30s x front leg raise
30s x stiff-leg deadlift
0s x rest, repeat as many rounds as possible
time limit = 20 minutes

05/14/2024

WOD #20240513

the warm-up circuit
load = light (20+ reps)
intensity = high (0s x rest)
30s x arm extension
30s x arm curl
30s x side arm raise
30s x crunch
30s x leg curl
0s x rest
repeat 2x
time limit = 5 minutes

the heavy circuit
load = moderately heavy (5-10 reps)
intensity = moderate (60s x rest)
30s x power clean
30s x front squat
30s x bent-over row
30s x incline press
30s x over-head triceps press
60s x rest
repeat as many rounds as possible
time limit = 20 minutes

the light circuit
load = moderately light(15-20 reps)
intensity = high (0s x rest)
30s x triceps press-down
30s x standing biceps curl
30s x side arm raise
30s x crunch
30s x leg curl
0s x rest
repeat as many rounds as possible
time limit = 20 minutes



Mondays be like...

05/10/2024

WOD #20240510

circuit 1 = warm-up
intensity = high (no rest)
load = light (20+ reps)
30s x push-up
30s x ben​t-over pull
30s x side lunge (15s x each leg)
30s x march in place
30s x side plank (one side each round)
no rest, re​peat 2x
time limit = 5 minutes

circuit 2 = workout
intensity = low (60s rest)
load = mo​derately heavy (5-10 reps)
30s x pow​er shrug
30s x over-head pr​ess
30s x pull-up (or pulldown)
30s x over​-head squat
30s x upright pull
60s x rest, repeat a​s many rounds as possible
​time limit = 20 minutes

circuit 3 = finisher
intensity = high (no rest)
​load = light (20+ reps)
30s x march in place
30s x push-up
30s x bent-over pull
30s x side medicine ball slam (15s x each side)
30s x side​ lunge (15s x each side)
no rest, repeat as many rounds as possible
time limit = 20 minutes


05/08/2024

WOD #20240508

circuit A = warm-up (no equipment required)
intensity = high (no rest)
load = light (20+ reps)
30s x burpees
30s x split squat (15s x each leg) (dumbbells)
30s x standing twist (arms extended forward)
30s x triceps push-up (diamond/triangle/close grip push-up)
30s x active resistance curls (15s x each arm)
no rest, repeat 2x
time limit = 5 minutes

circuit B = weight training (equipment choice)
intensity = low (60s rest)
load = moderately heavy (5-10 reps)
30s x power sn**ch
30s x sumo squat (wide stance)
30s x horizontal pull
30s x chest press
30s x biceps curl
60s x rest, repeat as many rounds as possible
time limit = 20 minutes

circuit C = conditioning (equipment choice)
intensity = high (no rest)
load = light (20+ reps)
60s x jump rope (1:1)
30s x bulgarian squat (15s x each leg)
30s x forward arm raise
30s x triceps kickback
30s x rocky situp
no rest, repeat as many rounds as possible
time limit = 20 minutes

3-days = 135 minutes of moderate intensity cardio
6-days = 150 minutes of moderate intensity cardio




It's gonna be a thing!

For $20M I'd take the rap too!😆😆😆
05/06/2024

For $20M I'd take the rap too!😆😆😆

Tom Brady on "deflategate" 😅

(via Netflix)

Address

Cleveland, OH

Opening Hours

Monday 8am - 9pm
Tuesday 8am - 9pm
Wednesday 8am - 9pm
Thursday 8am - 9pm
Friday 8am - 9pm
Saturday 8am - 6pm

Telephone

(216) 470-2549

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