Skip to main content
The Official Site of the LA Kings

Kings News

Fit To Be King: Circuit Two Breakdown

by Tricia Friedman / LA Kings

Start the New Year right. It's time to get Fit To Be King, powered by 24 Hour Fitness!

Take on the "Fit To Be King" challenge with 24 Hour Fitness Master Trainer, Nik Herold. Try out Circuit One if you haven't yet! 

Below is the explanation of today's circuit, the descriptions of how to perform each move, and modifications.

Remember: DO NOT be ashamed nor afraid of modifications! We all start somewhere. Focus on form, listen to your body, and most importantly: have fun! 

Watch: Youtube Video

Circuit Two

Set the timer for 10 minutes and try and do as many rounds as possible during the time frame. Try and beat that the next time you do the workout.

Movement #1: Medicine Ball Jack (20 reps)

  • Start with the feet shoulder width apart and with the hands at chest level holding a light medicine ball
  • As you press the hands forward in front of your body, make a small jump into the air while rotating your hips to the right. 
  • Quickly bring the hips and arms back to the starting position
  • Just like before, press the hands forward in front of your body while making a small into the air, this time rotating the hips to the left

 
Movement #2: Squat with Knee Lift (20 reps)

  • With the feet slight wider than shoulder width, stay tall and lower your body into the squat position to a comfortable depth
  • The knees should be in line with the toes and the weight of the body should be between the ball of your feet and your heels
  • Once you are in the bottom position of the squat, immediately come up and drive the right knee into the air as high as possible. The left leg should be perfectly straight as the right knee reaches its top height.
  • Bring the right leg back down to the floor and step laterally while setting the feet slightly wider than shoulder width apart. Squat to a comfortable depth while staying tall.
  • The knees should be in line with the toes and the weight of the body should be between the ball of your feet and your heels
  • Once you are in the bottom position of the squat, immediately come up and drive the left knee into the air as high as possible. The right leg should be perfectly straight as the left knee reaches its top height.

 
Movement #3: Pushup to Surfer Get Up (10 reps)

  • Start in the pushup position on the floor with the hands slight wider than shoulder width apart
  • Lower yourself to a comfortable depth, trying to get your chest as close as possible to the floor. 
  • The back, hips and upper back should be in one line as you lower yourself to the floor
  • Once you reach the bottom position of the pushup, explosively push the ground away from you.
  • As you quickly accelerate up into the air, rotate the hips to the right and land in a mid to deep squat position (the weight should be placed between the ball of the foot and the heel, knees in line with the toes with the shoulders back and head tall)
  • Then drop back down into the pushup position and repeat, this time rotating the hips to the left as you explode into the air. 
  • Again, land in the mid to deep squat position (the weight should be placed between the ball of the foot and the heel, knees in line with the toes with the shoulders back and the head tall)

 
Movement #4: Crunch with a Punch (10 reps)

  • Get down to the floor and set yourself up into the crunch starting position. The feet should be flat on the floor and the knees bent 90 degrees.
  • The head should be tall while the upper back remains flat (think chest up)
  • Lower yourself all the way to the ground - your upper back and lower back should both touch the floor
  • Keeping the chest tall, come back up under a controlled tempo and once you reach the top position of the crunch rotate the upper torso and "punch" the right hand across the body to an imaginary target. 
  • Lower yourself back to the floor and perform another crunch.
  • This time, keeping the chest tall, come back up under a controlled tempo and once you reach the top position of the crunch rotate the upper torso and "punch" the left hand across the body to an imaginary target.

Let us know in the comments below what you thought of this circuit!

View More