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rkilmer

is very shy

Workouts by rkilmer

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

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

  • Run

    Run (complete)

    Run

     
    • Aerobic, 
    • Effort, 
    • No Equipment
     
    • Core
    • (Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
  •   

    Row / Push Press

    AMRAP in 10 mins.

     
    • Aerobic, 
    • Effort, 
    • Power, 
    • Weight Training
     
    • Arms
    • (Biceps, Forearms, Triceps),
    • Back
    • (Middle Back, Outer Back, Upper Back),
    • Chest
    • (Upper Chest),
    • Core
    • (Abs),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Rear Shoulders, Side Shoulders)
  • Bench Press

    4x Bench Press

    4 sets of Bench Press. Record weight used.

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

    Effort Workout (2 Exercises)

    Includes Row and Overhead Squat

     
    • Aerobic, 
    • Timed, 
    • Weight Training
     
    • Arms
    • (Biceps, Forearms),
    • Back
    • (Middle Back, Outer Back, Upper Back),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Rear Shoulders, Side Shoulders)
  •     

    Lifting Workout (5 Exercises)

    Includes Back Squat, Overhead Squat, Front Squat & more

     
    • Weight Training
     
    • Arms
    • (Biceps, Forearms),
    • Back
    • (Middle Back, Outer Back),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Side Shoulders, Upper Shoulders)
  •     

    Pull Ups And HSPU

    Includes Pull Up, Kipping Pull Up, Handstand Push Up & more

     
    • Body Weight, 
    • Effort, 
    • Gymnastic
     
    • Arms
    • (Biceps, Forearms, Triceps),
    • Back
    • (Middle Back, Outer Back, Upper Back),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Shoulders
    • (Front Shoulders, Rear Shoulders, Side Shoulders, Upper Shoulders)
  •    

    Row / Hang Power Snatch

    Includes Row, Hang Power Snatch and Shoulder Press

     
    • Effort, 
    • Weight Training
     
    • Arms
    • (Biceps, Forearms, Triceps),
    • Back
    • (Middle Back, Outer Back, Upper Back),
    • Chest
    • (Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Rear Shoulders, Side Shoulders, Upper Shoulders)
  •     

    Shoulders / Abs

    Includes Shoulder Press, Lateral Raise, Face Pull & more

     
    • Weight Training
     
    • Arms
    • (Triceps),
    • Back
    • (Outer Back, Upper Back),
    • Chest
    • (Upper Chest),
    • Core
    • (Abs, Lower Back, Obliques),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Rear Shoulders, Side Shoulders)
  •    

    Timed Workout (3 Exercises)

    Includes Deadlift, Handstand Push Up and Jump 1' Above Reach

     
    • Timed
     
    • Arms
    • (Triceps),
    • Back
    • (Middle Back, Upper Back),
    • Chest
    • (Upper Chest),
    • Core
    • (Abs, Lower Back, Obliques),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Rear Shoulders, Side Shoulders, Upper Shoulders)
  • Walk

    Walk For Distance

    Walk. Record distance traveled.

     
    • Aerobic, 
    • No Equipment
     
    • Core
    • (Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
 Any Muscles
Arms
Back
Chest
Core
Legs
Shoulders