kda_fitness

Kern Alexander

️Certified Personal #Training
️ Certified in Exercise #Nutrition
️Online health #coaching
️Passion for helping others become their best self

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Clients be like! I love when my girls out lift the guys at the gym 😋🤗😊😂💪🏿🤘🏿. That form is on point! #proudtrainers #trainerlife #fitlove #getitgirl #womenthatlift #girlpower

Clients be like! I love when my girls out lift the guys at the gym 🤗🏿🤘🏿. That form is on point! #proudtrainers #trainerlife #fitlove #getitgirl #womenthatlift #girlpower - 10 hours ago

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Dedication check Wednesdays! What's holding you back from achieving your fitness goals? Bottom line is in order to figure out what's holding you back, you need to become self aware.  Answering these 3 questions, HONESTLY is a step in the right direction. #dedication #fitlove #toughlove #trainerlife #tiredaf #longmorning #mood #selfawerness #postworkoutthoughts

Dedication check Wednesdays! What's holding you back from achieving your fitness goals? Bottom line is in order to figure out what's holding you back, you need to become self aware. Answering these 3 questions, HONESTLY is a step in the right direction. #dedication #fitlove #toughlove #trainerlife #tiredaf #longmorning #mood #selfawerness #postworkoutthoughts - 14 hours ago

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FORM TIP TUESDAYS! Okay now this is something I see being done incorrectly way too often. Barbell curls are a great way to build some awesome biceps, when done correctly .
. FIRST VIDEO, BAD FORM!
(SWINGING THE WEIGHT, USING SHOULDERS AND MOMENTUM TO MOVE THE WEIGHT)
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. SECOND VIDEO, PROPER FORM
(ARMS AT MY SIDES, USING THE CONTRACTION OF MY BICEPS TO MOVE THE WEIGHT, NO SWINGING OR JERKING.
#arms #training #lift #form #formfirst #trinerlife #formtiptuesday #trainsmart #biceps

FORM TIP TUESDAYS! Okay now this is something I see being done incorrectly way too often. Barbell curls are a great way to build some awesome biceps, when done correctly . . FIRST VIDEO, BAD FORM! (SWINGING THE WEIGHT, USING SHOULDERS AND MOMENTUM TO MOVE THE WEIGHT) . . SECOND VIDEO, PROPER FORM (ARMS AT MY SIDES, USING THE CONTRACTION OF MY BICEPS TO MOVE THE WEIGHT, NO SWINGING OR JERKING. #arms #training #lift #form #formfirst #trinerlife #formtiptuesday #trainsmart #biceps - 2 days ago

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Okay guys here is the 4th and final PROJECT CROP TOP/OPERATION 8 PACK video! I hope you all put in the work and diet to see some results. If not KEEP AT IT! RESULTS TAKE TIME DEDICATION AND CONSISTENCY! I made this 4 week series to give you guys a kick start on the path to the abs you desire. Keep dieting and repeat this 4 week series as many times as is needed to get the wash board abs of your dreams 💪🏿👍🏿🤘🏿. Repeat this circuit 3 times rest as needed. 3 to 4 time this week🤘🏿👍🏿💪🏿
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1. SIDE PULLIN KEEP YOUR (10reps  each side) keep your body rotated to one side.
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2.SIDE TO SIDE PLANK (maintain a tight core for the entire time try to keep feet from swinging)
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3.HIP DIPS (20 reps each side) tight core keep feet centered shift weight from side to side.
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4.SINGLE LEG PULL IN(10 reps each leg) contract core to pull knee in do not use hip flexors.
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5.STRAIGHT PULL IN(20 REPS)contract core to pull knee in do not use hip flexors.
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6.STRAIGHT ARM PLANK SHOULDER TAPS (15 tap each shoulder)  tight core, keep feet from shifting side to side neutral spine.
#fit #abs #core #trx #trainerlife #work #gymlove #summerbody #6pack #8pack

Okay guys here is the 4th and final PROJECT CROP TOP/OPERATION 8 PACK video! I hope you all put in the work and diet to see some results. If not KEEP AT IT! RESULTS TAKE TIME DEDICATION AND CONSISTENCY! I made this 4 week series to give you guys a kick start on the path to the abs you desire. Keep dieting and repeat this 4 week series as many times as is needed to get the wash board abs of your dreams 🏿🏿🤘🏿. Repeat this circuit 3 times rest as needed. 3 to 4 time this week🤘🏿🏿🏿 . 1. SIDE PULLIN KEEP YOUR (10reps each side) keep your body rotated to one side. . 2.SIDE TO SIDE PLANK (maintain a tight core for the entire time try to keep feet from swinging) . 3.HIP DIPS (20 reps each side) tight core keep feet centered shift weight from side to side. . 4.SINGLE LEG PULL IN(10 reps each leg) contract core to pull knee in do not use hip flexors. . 5.STRAIGHT PULL IN(20 REPS)contract core to pull knee in do not use hip flexors. . 6.STRAIGHT ARM PLANK SHOULDER TAPS (15 tap each shoulder) tight core, keep feet from shifting side to side neutral spine. #fit #abs #core #trx #trainerlife #work #gymlove #summerbody #6pack #8pack - 3 days ago

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12 week cut complete! Despite being on vacation for 5 days and maybe going over my calories more than a few days of that trip. I have reached my goal weight of 220lbs! No excuses guys set a goal, set your self up for success, by taking steps to ensure you are doing everything you can daily to obtain that goal. Take complete ownership of the outcome good or bad. #fitlove #summerbody #trainerlife #abs #work #earnyourfit #12weekcut #dietiskey #hiit&diet

12 week cut complete! Despite being on vacation for 5 days and maybe going over my calories more than a few days of that trip. I have reached my goal weight of 220lbs! No excuses guys set a goal, set your self up for success, by taking steps to ensure you are doing everything you can daily to obtain that goal. Take complete ownership of the outcome good or bad. #fitlove #summerbody #trainerlife #abs #work #earnyourfit #12weekcut #dietiskey #hiit &diet - 5 days ago

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Flexibility Fridays! This one is all about hip mobility guys. Tight hips has got to be one of the most  common mobility issues I see with clients, if you spend most of your day sitting at your desk you too may have tight hips. Do this drill before your lower body workout. #fitlove #flexabilty #mobility #warmup #trainerlife #flexabilityfriday #gym #stretching

Flexibility Fridays! This one is all about hip mobility guys. Tight hips has got to be one of the most common mobility issues I see with clients, if you spend most of your day sitting at your desk you too may have tight hips. Do this drill before your lower body workout. #fitlove #flexabilty #mobility #warmup #trainerlife #flexabilityfriday #gym #stretching - 6 days ago

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HIIT IT UP THURSDAYS! Okay guys first back in NY and first day back in the gym. Here is a quick but effective kettlebell/ bodyweight hiit workout for you guys. .
Do this circuit 3 to 4 times.
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.20 KB swings right into 20 side jump ins.
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.30 sec recovery .
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.20 KB swings right into 20 single leg walkouts.
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30 sec rec
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.20 KB swings right into 20 mountain climbers.
#hiit #workout #cardio #gymlove #trainerlife #bodyweight #work #kettlebellswings #getit #hititupthursdays

HIIT IT UP THURSDAYS! Okay guys first back in NY and first day back in the gym. Here is a quick but effective kettlebell/ bodyweight hiit workout for you guys. . Do this circuit 3 to 4 times. . .20 KB swings right into 20 side jump ins. . .30 sec recovery . . .20 KB swings right into 20 single leg walkouts. . 30 sec rec . .20 KB swings right into 20 mountain climbers. #hiit #workout #cardio #gymlove #trainerlife #bodyweight #work #kettlebellswings #getit #hititupthursdays - 7 days ago

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Dedication check Wednesdays! Look your self in the mirror at the end of each day and ask, Did I do everything I could today to move myself closer to my goals? Photo cred @alainmitchell cali trip late last summer.  #throwbackpic #fitlove #dedicated #workout #doitbecauseitmakesyouhappy #alwaysfoward

Dedication check Wednesdays! Look your self in the mirror at the end of each day and ask, Did I do everything I could today to move myself closer to my goals? Photo cred @alainmitchell cali trip late last summer. #throwbackpic #fitlove #dedicated #workout #doitbecauseitmakesyouhappy #alwaysfoward - 8 days ago

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The adventures of Kern&Noelle! #aruba #adventuretime #loveithere #swimmingwithturles #snorkleing #carabiansea #islandboy #swimminglikeafish #babybeacharuba #ranchodaimari_aruba #naturalpoolaruba #fonteincavearuba

The adventures of Kern&Noelle! #aruba #adventuretime #loveithere #swimmingwithturles #snorkleing #carabiansea #islandboy #swimminglikeafish #babybeacharuba #ranchodaimari_aruba #naturalpoolaruba #fonteincavearuba - 8 days ago

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Form tip Tuesday! Hey guys when training for muscle growth exercise selection and execution is everything. Listen to this short simple video in which I demonstrate one of my favorite tricep exercises. #train #gym #fitlove #triceps #frenchpress #incline

Form tip Tuesday! Hey guys when training for muscle growth exercise selection and execution is everything. Listen to this short simple video in which I demonstrate one of my favorite tricep exercises. #train #gym #fitlove #triceps #frenchpress #incline - 9 days ago

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I couldn't ask for a better 2 year anniversary trip, or a better life partner, wife, lover, travel buddy, best friend than @bodybynoelle 😘❤💕💖💋💘#aruba #carabian #anniversary #qualitytimetogether #wifeandme #islandlife

I couldn't ask for a better 2 year anniversary trip, or a better life partner, wife, lover, travel buddy, best friend than @bodybynoelle #aruba #carabian #anniversary #qualitytimetogether #wifeandme #islandlife - 9 days ago

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PROJECT CROP TOP /OPERATION  8 PACK WEEK 3! Hope you guys have been following along. This week we will be focusing on strong contractions and holds 😬😰. CONTRACT YOUR ABS WHEN TRAINING THEM! IF YOU ARE NOT, YOU ARE WAISTING YOUR TIME. @bodybynoelle and I are traveling to celebrate our 2 year wedding anniversary. But I made a commitment to you guys so here it it is!
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.Hold each rep for 10 to 15 sec (focusing on maintaining a strong contractions) .
.5 to 8 long reps each movement
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.Rest as needed between movements
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.3 to 4 sets 4 days this week
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#fitlove #workout #abs #core #contracttheworkingmuscle #vacationworkout #noexcuses #dedication #trainsmart

PROJECT CROP TOP /OPERATION 8 PACK WEEK 3! Hope you guys have been following along. This week we will be focusing on strong contractions and holds 😬. CONTRACT YOUR ABS WHEN TRAINING THEM! IF YOU ARE NOT, YOU ARE WAISTING YOUR TIME. @bodybynoelle and I are traveling to celebrate our 2 year wedding anniversary. But I made a commitment to you guys so here it it is! . . .Hold each rep for 10 to 15 sec (focusing on maintaining a strong contractions) . .5 to 8 long reps each movement . .Rest as needed between movements . .3 to 4 sets 4 days this week . #fitlove #workout #abs #core #contracttheworkingmuscle #vacationworkout #noexcuses #dedication #trainsmart - 10 days ago

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Paying for last nights sins, with this total body workout 😣😥😏#nogymnoproblem #fitlove #vacationworkout #hungover #noexcuses #damagecontrol #letsgetit

Paying for last nights sins, with this total body workout #nogymnoproblem #fitlove #vacationworkout #hungover #noexcuses #damagecontrol #letsgetit - 11 days ago

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Flexibility Fridays! A little late this week due to a long day of travel yesterday. But here it is simple total body dynamic stretch, this should be performed pre workout. Sorry about my head being cut off, but you guys can see all the important stuff.💪🏿👍🏿🤘🏿#fitlove #preworkout #dynamicstretching #aruba #caribian #nogymnoproblem #flexabilty #creatinggoodhabits

Flexibility Fridays! A little late this week due to a long day of travel yesterday. But here it is simple total body dynamic stretch, this should be performed pre workout. Sorry about my head being cut off, but you guys can see all the important stuff.🏿🏿🤘🏿#fitlove #preworkout #dynamicstretching #aruba #caribian #nogymnoproblem #flexabilty #creatinggoodhabits - 12 days ago

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I will always be an Island boy at heart🤗🤘🏿 #fitlove #beach #funinthesun #getaway

I will always be an Island boy at heart🤗🤘🏿 #fitlove #beach #funinthesun #getaway - 12 days ago

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Ohhhh shit somebody has been doing the Project Crop Top/ Operation 8 pack workout 4 times a week! Are you getting your workouts in? If so comment below if you like week one or two better. I LOVE WEEK 2 #abs #summerbody #abs #gettinglean

Ohhhh shit somebody has been doing the Project Crop Top/ Operation 8 pack workout 4 times a week! Are you getting your workouts in? If so comment below if you like week one or two better. I LOVE WEEK 2 #abs #summerbody #abs #gettinglean - 13 days ago

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HIIT IT UP THURSDAYS. keeping it simple for today's short but effective high intensity intervals workout. You are going to need a treadmill that will stay inclined  when paused or turned off, stop or pause the treadmill at the highest incline dig in with the balls of your feet and push like hell. Some treadmills have looser belts than others so if this feels easy the belt on that treadmill is probably not tight enough for dead stops, in that case just do flat sprints with the same work to rest ratio. #fit #hiit #deadstops #cardio #work #trainerlove #fitlove

HIIT IT UP THURSDAYS. keeping it simple for today's short but effective high intensity intervals workout. You are going to need a treadmill that will stay inclined when paused or turned off, stop or pause the treadmill at the highest incline dig in with the balls of your feet and push like hell. Some treadmills have looser belts than others so if this feels easy the belt on that treadmill is probably not tight enough for dead stops, in that case just do flat sprints with the same work to rest ratio. #fit #hiit #deadstops #cardio #work #trainerlove #fitlove - 14 days ago

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Dedication check Wednesdays! Something I heard listening to one of my favorite podcasts @impacttheory. It really resonated with me. Stop making excuses take complete ownership of your circumstances, it's the only way to improve them. #motivation #beyourbestself #selfimprovment #fitlove #mindsetiseverything #noexcuses #getdedicated

Dedication check Wednesdays! Something I heard listening to one of my favorite podcasts @impacttheory. It really resonated with me. Stop making excuses take complete ownership of your circumstances, it's the only way to improve them. #motivation #beyourbestself #selfimprovment #fitlove #mindsetiseverything #noexcuses #getdedicated - 15 days ago

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