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2830 East Beltline Avenue Northeast
Grand Rapids, MI, 49525
United States


Do you want to burn fat & lose weight? Build muscle & get stronger? Crosstrain for running, biking or swimming? Or hike to Machu Picchu? Everything starts with a detailed assessment of your current physical condition. Our system measures your lean muscle mass, body fat, strength levels and other biomarkers. 

Based on the latest exercise science, Koko's proprietary algorithms create a unique strength, cardio & nutrition program precisely tailored to your body and goals.

Our Smartraining equipment leads you through every single workout, pushing you harder with real-time instruction, interactive coaching and performance data.

Koko synchronizes to your body, dynamically modifying the volume and intensity of your workouts as you progress, for maximum results without plateaus.

Every workout is different, never boring. Koko's friendly staff & encouraging community celebrate your milestones, both in-club and online.

Every session is tracked automatically on your own personal, data-rich website. Check in anytime from any of your devices.


Koko FitClub of Grand Rapids, Michigan

Koko FitClub of Grand Rapids, Michigan. Official Blog.


Randall Wysong


January 22, 2018 michael wood  0  Exercise, https://michaelwoodfitness.com/2018/01/22/five-simple-exercises-for-targeted-ab-training/

Do you want a toned body? If yes, then ab training is meant for you. Here are five simple exercises for targeted ab training. They are very easy and you can add them into your routine without any inconvenience. Have a look:

The Bicycle Crunch

The bicycle crunch is a very effective workout for stronger and more toned abs. This variation of the crunch targets three muscle groups at the same time. It is a hybrid of the regular crunch, the reverse crunch and the side to side motion that works the obliques. To efficiently perform this exercise all you have to do is start by lying on your back while keeping your legs raised and bent at 90 degrees and your hands behind your head. From there you should lift your upper body and touch your elbow with your alternate knee.straight bring your right knee to your chest and back to its position. Repeat the process with your left knee as if you were climbing a mountain. You should avoid hiking your hips during the workout, and you should keep your core tight.


The Straight Leg Raise

The straight leg raise may look very easy, but let me assure you that it is not. In fact, it requires a considerable amount of core strength to pull in off effectively. Also, it is an extremely effective workout for your abs.

For this exercise, you have to start from a face-up position on the ground while placing your hands on your lower back. From there slowly lift up your legs up to 90 degrees to your abdomen while keeping them perfectly straight and bring them back down slowly. If you keep doing this exercise regularly, your abs will start showing in no time. This exercise is not recommended for people with back pain.

The Mountain Climber

The mountain climber is an endurance testing exercise that will do wonders for your abs. To perform this workout effectively you have to start from a high plank position. Now, keeping your hips level and body straight bring your right knee to your chest and back to its starting position. Repeat the process with your left knee as if you were climbing a mountain. You should avoid hiking your hips during the workout, and you should keep your core tight.

Slider Pike

You will require sliders or towels to do this work out effectively.

Starting from a high plank position while keeping both your feet on sliders or towels, pull your feet towards your hands as your hips raise towards the ceiling into a pike position. If you are facing difficulties with this technique, then you can do a more straightforward variation by performing sliding mountain climbers.

Hip Lifts

Hip lifts are very similar to leg raises but are way more demanding. To perform this exercise for a high intensity ab workout, you have to start by lying on the ground with your hands by your sides and as you raise your legs up to 90 degrees also raise your hips up. You can also rotate your hips as you raise them to add an oblique and wing workout in the same routine.

The Spiderman Plank Crunch

This variation of the crunch is pretty much the only workout that affects your entire core. And the best thing is that no equipment is required for it. To perform this workout, you have to start from a traditional plank position with your forearms on the ground. Try to keep your body perfectly straight. Bring your right knee to your right elbow and take it back to the plank position. Then repeat this procedure with the left leg.

Jim Roose is a former competitive powerlifter and gym owner. He is obsessed with physical fitness and healthy eating. He regularly writes about fitness secrets and much more at https://garagegymbuilder.com/.


About The Author


michael wood

Michael is the Founder/Director of Michael Wood Fitness and former Chief Fitness Officer at Koko FitClub. He is the Founder of the award-winning company, the Sports Performance Group. Named Best of Boston by Boston Magazine and Top 100 Trainer in the U.S by Men's Journal. Michael is a former Assistant Strength and Conditioning Coach at the University of Connecticut and Exercise Physiologist at the USDA HNRC on Aging at Tuft University in Boston.

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2830 East Beltline Ave NE
Grand Rapids
United States