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knapik

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Workouts by knapik

See detailed, easy-to-follow instructions for workouts created by knapik.

Log results and track progress in the ones you like. As you use WithFit, workouts you prefer will float to the top.

  • Push Up

    Tabata Push Ups

    20 seconds of work, 10 seconds of rest x 8

     
    • Body Weight, 
    • Effort, 
    • No Equipment
     
    • Arms
    • (Triceps),
    • Chest
    • (Chest, Upper Chest),
    • Shoulders
    • (Front Shoulders)
  • Sit Up

    Tabata Sit Ups

    20 seconds of work, 10 seconds of rest x 8

     
    • Body Weight, 
    • Effort, 
    • No Equipment
     
    • Core
    • (Abs, Obliques)
  • Front Squat

    Front Squat 3x5

    Three sets of 5 reps of Front Squats. Aim for your 5RM or do sets accross.

     
    • Weight Training
     
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
  • Bench Press

    Bench Press 5x5

    Five sets of five reps with the same weight for all sets.

     
    • Weight Training
     
    • Arms
    • (Triceps),
    • Chest
    • (Chest, Upper Chest),
    • Shoulders
    • (Front Shoulders)
  • Run

    10k Run

    Time Trial: run a 10k as fast as you can!

     
    • Aerobic, 
    • No Equipment, 
    • Timed
     
    • Core
    • (Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
  • Air Squat

    Tabata Squats

    20 seconds of work followed by 10 seconds of rest for 8 sets.

     
    • Body Weight, 
    • Effort, 
    • No Equipment
     
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
  • Push Press

    Push Press 3x5

    Work up to your 5RM of Push Press.

     
    • Power, 
    • Weight Training
     
    • Arms
    • (Triceps),
    • Back
    • (Upper Back),
    • Chest
    • (Upper Chest),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Side Shoulders)
  • Pull Up

    Tabata Pull Ups

    20 seconds of work followed by 10 seconds of rest for 8 sets.

     
    • Body Weight, 
    • Effort
     
    • Arms
    • (Biceps, Forearms),
    • Back
    • (Middle Back, Outer Back),
    • Shoulders
    • (Upper Shoulders)
  • Press 5x5

    Press 5x5

    Press the same weight for all 5 sets. Rest as needed between sets.

     
    • Weight Training
  • Pull Up

    50 Pull Ups For Time

    Do 50 Pull Ups as fast as possible.

     
    • Body Weight, 
    • Timed
     
    • Arms
    • (Biceps, Forearms),
    • Back
    • (Middle Back, Outer Back),
    • Shoulders
    • (Upper Shoulders)
 Any Muscles
Arms
Back
Chest
Core
Legs
Shoulders