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K-ElementExercise in your element12 weekFunctional FitnessProgramfor your home

Why K-Element?KemmeFitness.com provides hundreds of workouts. For ease of use, I had createdK-Fit, a 12 week program to get you started. K-Challenge was created for moreadvanced Kemme Fitness users. K-Element is our third 12 week program and wasdesigned to be utilized at your home with little cost investment in equipment.The K-Element ScheduleK-Element has a 4-day a week workout schedule. You can choose what 4 daysyou exercise. However, because Kemme Fitness workouts are intense, you shouldnot exercise more than 3 days in a row. In other words, make sure you have a restday or two somewhere in the middle of your workout week. Below are somesample schedules:Mon exerciseMon restMon exerciseTues exerciseTueTues exerciseWed restWed restWed nexerciseSunrestexerciseRequired EquipmentSlosh Tube (AKA Slosh Pipe) can be built for as little as 15. You won’t be able tobuy one, so download the free ebook, The Low Cost Gym for instructions.Clubbells are incredibly expensive to buy, but extremely cheap to build. Again,check out The Low Cost Gym for directions.A Pull-up bar can be easily made by installing a metal pipe in the rafters. You canalways buy a portable bar for a doorway, however, those cost more.Medicine Balls go on sale a lot. I would suggest one anywhere from 6 pounds upto 20 pounds. The Low Cost Gym has directions for a do-it-yourself version as well.If you have a copy of K-Element with no hyperlinks, go to kemmefitness.com forthe free resources.

Decoding The WorkoutsCircuits—you will complete all of a circuit before moving onto the next circuit ifthere are more than one (some workouts have 3 or 4 circuits). The bottom of thecircuit will tell you the number of rounds for that circuit. Some will say X2 or X3,meaning you do the circuit a total of 2 or 3 times respectively before moving ontothe following circuit.Repetitions—These are usually listed in front of each exercise. Do all the repetitionsof that exercise before moving down the list to the next exercise. Some circuitshave the repetitions listed at the top for the exercises in the circuit. For example,you may see 21, 15, 9 reps or a combination similar to that. In that example youhave to do all the exercises in the circuit 21 times before starting over and doingthem all 15 times. After completing them 15 times, start over again and do 9 repsof each exercise.Each Side—means that you have to do the prescribed number of repetitions forboth sides of your body. For example, you may see 10—each side—Uneven Pushups. In that example, you will have to do 10 Uneven Push-ups with your left handelevated, followed by 10 more Push-ups with your right hand elevated.Exercises—Most of the exercises will have hyperlinks to video demonstrations inorder for you to understand proper form. It may take a while to get over the learning curve, as there will be a great number of new and exciting exercises you havenever done before.What To Do After The 12 WeeksYou could always repeat K-Element, but personally I would be bored. If you havea kettlebell and physioball, you can try K-Challenge.I am confident that when you are done with this 12 week program, you will beready to pick and choose the pre-made workouts off of KemmeFitness.com.Kemme Fitness has literally hundreds of workouts for you. After you are able tocomplete K-Element you are ready for the rest of the workouts located in eitherthe At-Home or the At-The-Gym workout pages.If you have a gym membership, you will see that we have tons of workouts (morebeing added all the time) for you to do At-The-Gym.If you want to workout at home, then you will find plenty of At-Home workouts tokeep you interested for many years to come.

Weeks 1& 2Workout #1CIRCUIT #110 Air Squats10 Slosh Tube Front Paddling10—each side—Clubbell Swipes10 Air Squats10 Slosh Tube Back Paddling10 Sprawls10 Air Squats10 Mountain Climbers10 Medicine Ball Sliders10 Squat Jumps10 Slosh Tube Presses10 Slosh Tube Front Paddling10—each side—Grasshopper Push-ups10 Slosh Tube Back Paddling10 Leg RaisesX2K-Element

Weeks 1& 2Workout #2CIRCUIT #15 Slosh Tube Presses5 Pull-ups5—each side—Clubbell Alternating Shield Casts15 Quad Squats5—each side—Slosh Tube Twirl15 Pike Push-ups15 Slosh Tube Bench Press Throws30 second Stutter Steps5—each side—Slosh Tube Front Paddling15—each side—Superman Push-ups5—each side—Slosh Tube Twirl15 Tuck Jumps5 Slosh Tube Presses15—each side—Medicine Ball V-sit Twists10—each side—Clubbell Alternating Shield Casts5 Frog Jumps5—each side—Slosh Tube Twirl5 Pull-ups5 Slosh Tube Presses50 Air Squats5—each side—Slosh Tube Front Paddling50 Leg Raises5—each side—Slosh Tube TwirlX1K-Element

Weeks 1& 2K-ElementWorkout #3CIRCUIT #1run 1/10th mile before each of the following exercises for a total of 1 mile10 Medicine Ball Slams10—each side—Medicine Ball V-sit Twists5 Pull-ups10 Medicine Ball Slams10—each side—Spiderman Push-ups20 Medicine Ball Thrusters10 Medicine Ball Slams10—each side—Medicine Ball V-sit Twists50 Air Squats10 Medicine Ball SlamsX1CIRCUIT #22 Burpees4 Lunge Walk8 Push-ups16 Squat Jumps32 Leg RaisesX2

Weeks 1& 2Workout #4CIRCUIT #110—each side—Clubbell Inside Pendulum Swings25 Push-upsX2CIRCUIT #2Do 10 Clubbell Torch Presses after each of the following:5 Burpees10 Air Squats15—each side—Lunge Twists15—each side—Side Lunges10 Air Squats5 BurpeesX1CIRCUIT #3Do 10 Clubbell Barbarian Squats after each of the following:5 Siamese Squats10 Row Boats15 Tuck Jumps15 Squat Jumps10 Row Boats5 Siamese SuatsX1K-Element

Weeks 3 & 4Workout #1CIRCUIT #125 Hindu Push-ups50 Air Squats25 Slosh Tube Get-up Sit-up25 Ankle Jumps25 Split Squat Jumps25 Hindu Push-ups10 Chin-ups5 Pull-ups25 Slosh Tube Bench Press Throws10 Chin-ups5 Pull-ups25 Squat Jumps25 Close Grip Push-ups25 Ankle Jumps5 Muslim Prays25 Split Squat Jumps25 Quad Squats25 Mountain Climbers10 Hindu Push-ups5 Chin-upsX1Bonus 10050 Side Step Push-ups50 BurpeesK-Element

Weeks 3 & 4Workout #210—each side—Clubbell Turkish Get-up10—each side—Medicine Ball V-sit Twists10 Scorpion Push-ups10—each side—Lunge Twists10 Close Grip Push-ups10 Scissor Kicks10 Leg Raises10 Push-ups10 Medicine Ball Thrusters10 Air Squats10 Spiderman Push-ups10 Knees to Elbows10 Tuck Jumps10 Scorpion Push-ups10 Squat Jumps10 Siamese Squats10 Close Grip Push-ups10—each side—Brazilian Crunch10 Scissor Kicks10 Push-ups10—each side—Medicine Ball Cossack Squat10 Air Squats10 Spiderman Push-ups10—each side—Medicine Ball V-sit Twists10 Lunge Walks10 Push-upsX1K-Element

Weeks 3 & 4Workout #3CIRCUIT #1Medicine Ball ThrustersChin-upsClose Hand Push-ups21 reps, 15 reps, 9 repsCIRCUIT #25—each side—Medicine Ball Lunge Twists5—each side—Pistols5 Medicine Ball Sit-up Stand-up Slams5 Burpees5—each side—Medicine Ball Sliders5 Knees to Elbows5 Slosh Tube Presses5 Uneven Push-ups5—each side—Slosh Tube Twirls5 SprawlsX4CIRCUIT #320 seconds Nose to Ground10 Push-ups20 seconds Leg Raises10 Push-upsX3K-Element

Weeks 3 & 4Workout #4CIRCUIT #1Mark of a distance of 40 feet and place markers at each endSlosh Tube Overhead Walk to the marker and back10 Clubbell Barbarian Squats10 Scissor KicksSlosh Tube Overhead Lunge to the marker and back10 Jumping Split Squats10 Leg Raises10 Clubbell Inside Pendulum SwingSlosh Tube carry to the marker and back (carry anyway you can)10 Muslim Prays10 Rowboats10 Slosh Tube Press SquatsX4CIRCUIT #2Run 1 mileK-Element

Weeks 5 & 6Workout #1CIRCUIT #130 yards Slosh Tube Overhead Walk10 Plyo Spiderman Push-ups30 yards Slosh Tube Overhead Walk1 minute Nose to GroundX3CIRCUIT #25—each side—Clubbell Turkish Get-up5—each side—Superman Push-ups5 Slosh Tube Press Squat5 Slosh Tube Get-up Sit-upX2CIRCUIT #330 secondsno rest in between exercisesrest what needed in between roundsBurpeesPush-upsCrab WalkX3K-Element

Weeks 5 & 6Workout #2CIRCUIT #120 Medicine Ball Sliders20 Medicine Ball Sit-up Stand-up SlamsX2CIRCUIT #230 Clubbell Barbarian Presses10 Clubbell Barbarian Squats30 Medicine Ball Plyo Push-upsX2CIRCUIT #330 reps, 20 reps, 10 repsMedicine Ball Lunge TwistsSlosh Tube Bench Press ThrowsBurpeesCIRCUIT #430 seconds each exercise10 second rest after eachMedicine Ball ThrustersMedicine Ball V-sit TwistsX4K-Element

Weeks 5 & 6Workout #3CIRCUIT #110 Air Squats10 Clubbell Barbarian Press10 Air Squats10 Push-ups10 Air Squats10—each side—Clubbell Swipes10 Air SquatsX1CIRCUIT #230 Seconds each exerciseSide Plank (left side)Nose to GroundSide Plank (right side)X2CIRCUIT #35—each side—Clubbell Side Lunge Pendulum10 Brazilian Crunch5—each side—Clubbell Rear Lunge Pendulum10 Push-ups5—each side—Medicine Ball Lunge Twist10 Slosh Tube Burpees5—each side—Side LungesX1K-Element

Weeks 5 & 6Workout #4CIRCUIT #115 Reps, 9 Reps, 6 RepsSlosh Tube Overhead SquatSlosh Tube BurpeesCIRCUIT #21 Minute roundsSlosh Tube Floor WipersAlligator WalkKnees to ElbowsX2CIRCUIT #310 Pull-ups10 Slosh Tube PressesX2CIRCUIT #420 seconds each exercise10 seconds rest after each exerciseMountain ClimbersAir SquatsX8K-Element

Weeks 7 & 8Workout #1CIRCUIT #12—each side—Clubbell Front Swing Hand Switch25 Push-upsX3CIRCUIT #230 seconds each walkBear Walk or Wild Bear Walk10 Pull-upsFrog Jumps10 Medicine Ball Sit-up Stand-up SlamsCrab Walk10 Psycho Push-upsInchworm10 Unveven Push-upsSabertooth Walk10 Slosh Tube Floor WipersPanther Walk10 Knees to ElbowsAlligator Walk10 Medicine Ball ThrustersMonkey Push-ups10—each side—Slosh Tube Cossack SquatsDuck Walk10 Slosh Tube TwirlsPanther Walk10 Push-upsX2K-Element

Weeks 7 & 8Workout #2CIRCUIT #1Do 10 Medicine Ball sliders after each of the following:15 Slosh Tube Presses15 Clubbell Barbarian Squats15 Slosh Tube Floor Wipers15 Slosh Tube Overhead Lunges15 Slosh Tube Bench Press Throws15 Clubbell Two Handed Press45 Push-upsX2K-Element

Weeks 7 & 8Workout #3CIRCUIT #110 Slosh Tube Presses after each of the following exercises:20 Push-ups10 Slosh Tube Floor Wipers20 V-Sit Twists20 Leg RaisesX2CIRCUIT #210 Clubbell Two Handed Presses after each of the following exercises:20 Push-ups10 Medicine Ball Sit-up Stand-up SlamsX4CIRCUIT #310 Slosh Tube Presses after each of the following exercises:20 Row Boats10 Clubbell Side Semi10 Twist Push-ups (right side only)10 Twist Push-ups (left side only)X2K-Element

Weeks 7 & 8Workout #4CIRCUIT #110 Slosh Tube Floor Wipers15 Slosh Tube Lunges15 Slosh Tube Presses30 second rest15 Slosh Tube Press Squat10 Slosh Tube Floor Wipers15 Slosh Tube Front Paddling30 second rest15 Slosh Tube Squats15 Slosh Tube Bench Press Throws10 Slosh Tube Floor Wipers30 second rest15 Slosh Tube Presses10 Slosh Tube Floor Wipers15 Slosh Tube Get-up Sit-up30 second rest10 Slosh Tube Floor Wipers15 Slosh Tube Presses15 Slosh Tube Lunges30 second restX2If done in less than 30 minutes, do Burpees until the 30 minute markK-Element

Weeks 9 & 10Workout #1CIRCUIT #12—each side—1 Arm Push-ups4—each side—Clubbell Turkish Get-up8 Clubbell Barbarian PressX1CIRCUIT #25—each side—Clubbell Swipe5—each side—Clubbell Side Semi5—each side—Clubbell Alternating Shield Cast5—each side—Clubbell Torch PressX4CIRCUIT #32 Burpees5 Donkey Kicks10 Clubbell Two Handed Press20 Air SquatsX3K-Element

Weeks 9 & 10Workout #2CIRCUIT #110 Slosh Tube Overhead Squat25 Push-ups5 Slosh Tube Presses1/2 mile runX4 for a total of 2 milesCIRCUIT #210 Slosh Tube Twirls10 Core Burpees10 Slosh Tube Burpees10 Spiderman Push-ups10 Slosh Tube Bench Press Throws10 Burpees10 Slosh Tube Cossack Squats10 Uneven Push-upsX3K-Element