K-Basic
Designed as prepare your core for
more intense programs
12 week
Functional Fitness
Program
Why K-Basic?
[Link] provides hundreds of workouts. For ease of use, I had created
K-Fit, a 12 week program to get you started. However, there are those of us who
haven’t worked out in a while or are overweight. K-Basic was created to
strengthen your core and prepare you for more intense programs.
The K-Basic Schedule
K-Basic has both a 3-day and then later a 4-day a week workout schedule. You can
choose what days you exercise. However, because Kemme Fitness workouts are
intense, you should not exercise more than 3 days in a row. In other words, make
sure you have a rest day or two somewhere in the middle of your workout week.
Below are some sample schedules for the 4-days a week.
Mon exercise Mon rest Mon exercise
Tues exercise Tue exercise Tues exercise
Wed rest Wed rest Wed exercise
Thu exercise Thu exercise Thu rest
Fri exercise Fri rest Fri exercise
Sat rest Sat exercise Sat rest
Sun rest Sun exercise Sun rest
Required Equipment
Physioballs (AKA Swiss ball, stability ball) can be bought on sale. They are fitted for
height by sitting on the ball with your feet on the floor and having your thighs
parallel to the ground.
Unlike other 12 week programs at Kemme Fitness, K-Basic only uses your body-
weight and a Physioball.
Decoding The Workouts
Circuits—you will complete all of a circuit before moving onto the next circuit if
there are more than one (some workouts have 3 or 4 circuits). The bottom of the
circuit 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 onto
the following circuit.
Repetitions—These are usually listed in front of each exercise. Do all the repetitions
of that exercise before moving down the list to the next exercise. Some circuits
have 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 you
have to do all the exercises in the circuit 21 times before starting over and doing
them all 15 times. After completing them 15 times, start over again and do 9 reps
of each exercise.
Each Side—means that you have to do the prescribed number of repetitions for
both sides of your body. For example, you may see 10—each side—Uneven Push-
ups. In that example, you will have to do 10 Uneven Push-ups with your left hand
elevated, followed by 10 more Push-ups with your right hand elevated.
Exercises—Most of the exercises will have hyperlinks to video demonstrations in
order for you to understand proper form. It may take a while to get over the learn-
ing curve, as there will be a great number of new and exciting exercises you have
never done before.
What To Do After The 12 Weeks
You could always repeat K-Basic, but personally I would be bored. If you also
have a kettlebell, a medicine ball, and a pull-up bar, you can advance to K-Fit., and
then move onto K-Challenge.
I am confident that when you are done with this 12 week program, you will also
be ready to pick and choose some of the pre-made beginner workouts off of Kem-
[Link].
Simply go to the Beginner workout page and sift through some of the workouts
listed. A select few workouts will require little or no equipment such as in K-Basic,
while other workouts will require some homemade or gym equipment.
Weeks 1& 2 K-Basic
Workout #1
CIRCUIT #1
10 Ankle Jumps
10 – each side – Brazilian Crunch
2 Push-ups
Break
10 – each side – Ice Skaters
10 Air Squats
10 Leg Raises
2 Push-ups
Break
10 Physioball Leg Curls
10 Slaloms
10 Scissor Kicks
2 Push-ups
Break
10 – each side – Side Lunges
10 – each side – Physioball Russian Twists (no weight in your hands)
10 Tuck Jumps
2 Push-ups
X1 (meaning you only do this 1 time through and you are done)
Weeks 1& 2 K-Basic
Workout #2
CIRCUIT #1
10 – each side – Physioball Russian Twists
20 – each side – Ice Skaters
X1 (only 1 time through circuit)
CIRCUIT #2
20 Seconds of a Wall Sit
20 Seconds Physioball Leg Bridge
5 Push-ups
X3 (repeat 2 more times for a total of 3 rounds)
CIRCUIT #3
20 seconds of each of the following:
Side Bridge (left side)
V-Sit
Side Bridge (right side)
X2 (repeat for a total of 2 rounds)
CIRCUIT #4
5 – each side – Physioball Knee Tucks
10 Ankle Jumps
5 – each side – Physioball Lateral Roll
10 Scissor Kicks
X1
Weeks 1& 2 K-Basic
Workout #3
CIRCUIT #1
10 – each side – Physioball Russian Twists
10 – each side – Lunge Twists
10 – each side – Lateral Bound
3 Push-ups
Break
10 Physioball Knee Tucks
10 Ankle Jumps
10 Row Boats
3 Push-ups
Break
10 Quad Squats
10 – each side – Brazilian Crunch
10 – each side – Physioball Lateral Roll
3 Push-ups
X2 (meaning you repeat the circuit for a total of 2 rounds)
Weeks 3 & 4 K-Basic
Workout #1
CIRCUIT #1
Do 10 Physioball Russian Twists after each of the following exercises:
10 Air Squats (then do the PB Russian Twists)
10 Lateral Bounds
20 Ice Skaters
5 Push-ups
X1
CIRCUIT #2
Do 10 – each side – V-Sit Twists after each of the following exercises:
10 – each side – Lunge Walk
20 Slaloms
10 Air Squats
20 Leg Raises
X1
CIRCUIT #3
Do 2 Push-ups after each of the following exercises:
5 Quad Squats
10 Row Boats
10 Air Squats
20 Stutter Steps
X1
Weeks 3 & 4 K-Basic
Workout #2
CIRCUIT #1
21, 15, 9 (21 repetitions of each exercise, then do 15 of each, then 9 reps)
Physioball Knee Tucks
V-Sit Twists
Tuck Jumps
CIRCUIT #2
10 seconds of each of the following:
Wall Sit
Physioball Lateral Roll
Side Bridge (left side)
Physioball Russian Twist
Side Bridge (right side)
V-Sit
Front Bridge
Physioball Leg Bridge
X2
CIRCUIT #3
2 Push-ups
4 Squat Jumps
8 Ankle Jumps
16 Air Squats
X2 (or more)
Weeks 3 & 4 K-Basic
Workout #3
CIRCUIT #1
20 – each side – Physioball Russian Twist
20 – each side – Physioball Lateral Roll
5 Push-ups
X2
CIRCUIT #2
Place markers 20 yards apart. Start at 1 marker and do a Lunge Walk to the other
marker and Bear Walk back. Then do an exercise. Repeat until you have done all the
exercises below:
20 Ice Skaters
20 Leg Raises
20 Slalom
20 Stutter Steps
20 Mountain Climbers
20 Tuck Jumps
20 Ankle Jumps
20 Air Squats
20 V-Sit Twists
20 Scissor Kicks
X1
Weeks 5 & 6 K-Basic
Workout #1
CIRCUIT #1
4 – each side – Physioball Lateral Roll
20 seconds Physioball Balance
4 – each side - Physioball Knee Tuck
20 seconds Physioball Balance
4 – each side – Brazilian Crunch
20 seconds Physioball Balance
X1
CIRCUIT #2
30 seconds each station
Air Squats
Wall Sit
Leg Raises
Physioball Bridge
X2
CIRCUIT #3
10 reps, 8 reps, 6 reps, 4 reps
Ankle Jumps
Quad Squats
Lunge Twists
Weeks 5 & 6 K-Basic
Workout #2
CIRCUIT #1
50 Mountain Climbers
50 Ice Skaters
50 Ankle Jumps
50 Physioball Leg Curls
40 Mountain Climbers
40 Ice Skaters
40 Ankle Jumps
40 Physioball Leg Curls
30 Mountain Climbers
30 Ice Skaters
30 Ankle Jumps
30 Physioball Leg Curls
20 Mountain Climbers
20 Ice Skaters
20 Ankle Jumps
20 Physioball Leg Curls
10 Mountain Climbers
10 Ice Skaters
10 Ankle Jumps
10 Physioball Leg Curls
X1
Weeks 5 & 6 K-Basic
Workout #3
CIRCUIT #1
Put Physioball on the other side of the room. Run from one side of the room
(without the ball) to the other side (with the ball) in between each exercise.
10 – each side – Brazilian Crunch
5 Physioball Leg Curls
20 seconds Front Bridge
5 – each side – Physioball Russian Twist
20 Leg Raises
5 Physioball Leg Curls
10 Quad Squats
5 – each side – Physioball Russian Twist
5 Burpees
5 Physioball Leg Curls
20 Scissor Kicks
5 – each side – Physioball Russian Twist
10 – each side – V-Sit Twists
5 Physioball Leg Curls
5 Push-ups
5 – each side – Physioball Russian Twist
10 – each side – Brazilian Crunch
5 Physioball Leg Curls
X1
Weeks 5 & 6 K-Basic
Workout #4
CIRCUIT #1
-Do 20 seconds of each of the following with 5 seconds rest in between.
-After doing all 7 exercises, take as long of a break as you need.
-When you start the following round, begin with a different exercise, so that you
start with a new one each time for a total of 7 rounds.
Ex: round 1 starts with Ankle Jumps and ends with Russian Twists, while round 2 be-
gins with Mountain Climbers and ends with Ankle Jumps, round 3 begins with
Physioball Bridge and ends with Mountain Climbers, etc.
Ankle Jumps
Mountain Climbers
Physioball Bridge
Slalom
Physioball Lateral Roll
Scissor Kicks
Physioball Russian Twists
Weeks 7 & 8 K-Basic
Workout #1
CIRCUIT #1
30 seconds each exercise
Wall Sit
Side Bridge (left)
Physioball Leg Bridge
Front Bridge
Side Bridge (right)
X1
CIRCUIT #2
20 seconds each exercise
Bear Walk
Crab Walk
Frog Jumps
Tarantula Walk
X1
CIRCUIT #3
30 seconds each exercise
Stutter Steps
Ankle Jumps
Mountain Climbers
Slalom
Scissor Kicks
Air Squats
Leg Raises
X2
Weeks 7 & 8 K-Basic
Workout #2
CIRCUIT #1
40 seconds Physioball Bridge
20 Air Squats
5 Push-ups
X3
CIRCUIT #2
10 Mountain Climbers
10 Ice Skaters
10 Lunge Walk
X6
CIRCUIT #3
16 V-Sit Twists
8 Brazilian Crunch
4 Spiderman Push-ups
X2
Weeks 7 & 8 K-Basic
Workout #3
CIRCUIT #1
30 Leg Raises
20 Ankle Jumps
5 Push-ups
Break
20 – each side – Side Lunges
30 Scissor Kicks
5 Push-ups
Break
15 Tuck Jumps
10 – each side – Physioball Russian Twists
5 Push-ups
Break
30 Air Squats
10 – each side – Brazilian Crunches
5 Push-ups
Break
20 Physioball Knee Tucks
20 Physioball Leg Curls
5 Push-ups
Break
20 Slaloms
20 – each side – Side Lunges
5 Push-ups
Break
X1
Weeks 7 & 8 K-Basic
Workout #4
CIRCUIT #1
20, 10, then 5 reps
V-Sit Twists
Physioball Russian Twists
Mountain Climbers
CIRCUIT #2
10 Physioball Lateral Roll
10 Push-ups
10 Physioball Leg Curls
9 Push-ups
10 Physioball Knee Tucks
8 Push-ups
10 Physioball Lateral Roll
7 Push-ups
10 Physioball Leg Curls
6 Push-ups
10 Physioball Knee Tucks
5 Push-ups
10 Physioball Lateral Roll
4 Push-ups
10 Physioball Leg Curls
3 Push-ups
10 Physioball Knee Tucks
2 Push-ups
X1
Weeks 9 & 10 K-Basic
Workout #1
CIRCUIT #1
21, 15, 9 reps
Physioball Russian Twists
Physioball Mountain Climbers
Physioball Lateral Rolls
Brazilian Crunch
CIRCUIT #2
Do 10 Siamese Squats after each of the following exercises:
5 – each side – Crab Crunch
30 seconds Physioball Balance
10 – each side – Split Squat Jumps
10 – each side – Side Lunges
5 Donkey Kicks
20 Leg Raises
20 Physioball Leg Curls
5 Physioball Knee Tucks
30 seconds Front Bridge
20 Ankle Jumps
X1
Weeks 9 & 10 K-Basic
Workout #2
CIRCUIT #1
30 seconds each
Front Bridge
Wall Sit
Side Bridge (left)
Scissor Kicks
Break
Physioball Leg Bridge
Side Bridge (right)
Physioball Balance
Slalom
Break
Nose to Ground
Front Bridge
Physioball Balance
Ice Skaters
X6
Weeks 9 & 10 K-Basic
Workout #3
CIRCUIT #1
Get a deck of playing cards, shuffle them, and place them face down. Draw 1 card at
a time and do the repetitions indicated (face cards are 10 reps, aces are 11).
Diamonds = Brazilian Crunch
Hearts = Air Squats
Clubs = Lunge Walk
Spades = Mountain Climbers
Jokers = 10 Burpees
For example: you draw an 8 of spades, you are doing 8 Mountain Climbers. A king
of hearts, means you are doing 10 Air Squats.
Weeks 9 & 10 K-Basic
Workout #4
CIRCUIT #1
2 Push-ups
4 Sprawls
6 Crab Crunches
8 Frog Jumps
10 Physioball Russian Twists
12 Siamese Squats
14 Scissor Kicks
16 Slaloms
18 Side Lunges
20 Rowboats
22 Ice Skaters
24 Leg Raises
26 Physioball Leg Curls
28 Ankle Jumps
30 Air Squats
Repeat in reverse order by doing 30 Air Squats first, then 28 Ankle Jumps, etc.
Weeks 11 & 12 K-Basic
Workout #1
CIRCUIT #1
40 seconds Physioball Balance after each of the following exercises:
10 Physioball Mountain Climbers
10 Donkey Kicks
20 Air Squats
20 Leg Raises
20 Quad Squats
X4
CIRCUIT #2
2 Burpees
4 Push-ups
8 Tuck Jumps
16 Physioball Lateral Rolls
X2
Weeks 11 & 12 K-Basic
Workout #2
Air Squats – 20
Burpees – 5
Cossack Squats – 10
Donkey Kick – 5
Frog Jumps – 10
Hindu Push-ups – 5
Ice Skaters – 20 each side
Knee Tuck (Physioball) – 10
Leg Curl (Physioball) – 20
Mountain Climbers – 20
Nose to Ground – 20 seconds
One Leg Sit-up (Physioball) – 5 each side
Pike Push-ups – 10
Quad Squats – 10
Russian Twists (Physioball) – 10
Siamese Squats – 20
Tarantula Walk – 30 seconds
Uneven Push-up – 5 each side
V-Sit Twists – 10 each side
Wall Sit – 30 seconds
X number of Burpees (you choose)
Zero/Done/no more exercises
X1
Weeks 11 & 12 K-Basic
Workout #3
CIRCUIT #1
Do 10 Brazilian Crunches after each of the following exercises:
20 Siamese Squats
10 – each side – Split Squat Jumps
20 Row Boats
30 seconds Physioball Balance
X1
CIRCUIT #2
Do 10 V-Sit Twists after each of the following:
30 seconds Stutter Steps
20 – each side – Side Lunge
10 – each side – Crab Crunch
10 – each side – Physioball Russian Twists
X1
CIRCUIT #3
Do 5 Push-ups after each of the following:
10 Sprawls
20 – each side – Slaloms
10 – each side – Lunge Twists
20 Leg Raises
X1
CIRCUIT #1
Do 10 Scissor Kicks after each of the following:
10 Squat Jumps
10 Quad Squats
30 seconds Front Bridge
10 Physioball Knee Tucks
X1
Weeks 11 & 12 K-Basic
Workout #4
CIRCUIT #1
-Write down all the exercises listed on separate scraps of paper and place them in a
hat.
-Draw an exercise, then perform it
-Replace the piece of paper back in the hat
-Keep drawing until you complete a 40 minute workout
10 – each side – Crab Crunch
20 Physioball Leg Curls
10 Physioball Knee Tucks
30 seconds Physioball Balance
30 seconds Physioball Leg Bridge
30 seconds Front Bridge
30 seconds Side Bridge (left)
30 seconds Side Bridge (right)
10 Sprawls
10 Physioball Mountain Climbers
20 Mountain Climbers
20 seconds Bear Walk
20 seconds Crab Walk
20 seconds Gorilla Walk
10 Frog Jumps
30 seconds V-Sit
10 – each side – V-Sit Twist
30 seconds Stutter Step
10 Slaloms
20 Ankle Jumps
10 Siamese Squats
20 Rowboats
10 – each side – Lunge Walk
10 – each side – Lunge Twist
20 Ice Skaters
10 – each side – Brazilian Crunch