Several Training Options
Personal training, small group training, large group training or a gym membership - you decide how you train.
Nutrition Support
Nutritional support is for people who want to become healthier not only through exercise but also through their eating habits.
10 Free HIIT workouts to maximize fat loss
High intensity interval training (HIIT) is one of the most effective training methods there is when it comes to fat loss!
As you work out you will burn calories. Great; – but it’s what happens after the workout that really makes the difference.
When you train at high intensity or in an anaerobic (without oxygen) state your muscles use up more oxygen than your body is able to supply, and this creates an oxygen “debt”.As with any debt, this needs to be paid back.
HIIT creates this debt, so in order for the debt to be repaid your body must work harder, long after the session is complete to “repay” it. Your body working harder and longer after the session means that you continue to burn calories at an increased rate long after your session has ended. More calories burned = less calories stored!!!
In this eBook is 10 workouts ranging from 4 minutes to 30minutes in duration. You will be guided through the 10 workouts step by step, showing you how to start off with each workout, how to adjust to your fitness level and how to increase intensity as you progress, so that you can maximize your fat loss!! You will also be given a video tutorial with a full list of exercises so that you can create your own workouts using the templates provided!
Click the link below now to get your workouts and start to maximize your body’s ability to lose fat fast!!!
Kelly Marie
I have been training with Karl for a few years now & I couldn't ask for a better trainer to help encourage & motivate me on my fitness journey. I love that karl has a mixed choice of classes to pick from the timetable and the different time choices really suit my own individual needs. I am in better shape now at 28 than I have ever been and it's all thanks to his classes (although tough they are really enjoyable). Karls consistent encouragement, guidance, patience, support and knowledge towards his job is what motivates me to keep going. I would strongly recommend KDF gym to someone who is thinking of joining a gym or to a regular gym-goer that wants to try something new that's challenging . You won't be disappointed & you will definitely achieve amazing results within a friendly environment.
Kelly Marie
KDF Strength & Fitness
5
2020-08-12T09:56:21+00:00
Kelly Marie
https://kdf.ie/testimonials/kelly-marie/
5
11
KDF Strength & Fitness
mundsy4
I honestly cannot recommend KDF gym enough. Karl and Ciara are brilliant at what they do, always encouraging and welcoming, if you are in need of guidance or assistance, they're always there to help. The gym itself is excellent in terms of variety and consistency. Just in the last 3 months, I was able to see big changes in myself and this was only made possible by Karl moving gym sessions to online and offering a number of different services such as Health & Lifestyle Challenges, Outdoor Sessions and specific training zoom sessions. If you're interested in strength training but don't know where to begin, this is definitely a great place to start.
mundsy4
KDF Strength & Fitness
5
2020-08-07T15:50:13+00:00
mundsy4
https://kdf.ie/testimonials/mundsy4/
AISLING BREEN
I can’t recommend this gym highly enough. I was always too intimidated to really relax in a gym and when I eventually decided to bite the bullet I’m so glad I went to KDF. Karl is so knowledgeable about fitness and nutrition and him and his staff make health and fitness so accessible no matter what your level. They are so encouraging and cater to each individual so well. If you’re even thinking about joining a gym give Karl a call.
AISLING BREEN
KDF Strength & Fitness
5
2020-08-12T09:22:38+00:00
AISLING BREEN
https://kdf.ie/testimonials/aisling-breen/
Anthony Hale
Highly recommend this gym for anyone of any fitness level. The trainers are very knowledgable, friendly and helpful. Karl goes above and beyond to deal with any queries you may have. Excellent range and variety of classes and programs to suit everyone, and the ‘family’ atmosphere within the gym is brilliant.
Anthony Hale
KDF Strength & Fitness
5
2020-08-12T09:33:12+00:00
Anthony Hale
https://kdf.ie/testimonials/anthony-hale/
stephen donegan
100% RECOMMENDED
Best in the business
TRAINING AND NUTRITION MADE SIMPLE
Trainer's are unbelievable
Truely knowledgeable and totally professional
Great session's / classes
Top of the range facility
Best in the business
TRAINING AND NUTRITION MADE SIMPLE
Trainer's are unbelievable
Truely knowledgeable and totally professional
Great session's / classes
Top of the range facility
stephen donegan
KDF Strength & Fitness
5
2020-08-12T09:43:53+00:00
stephen donegan
https://kdf.ie/testimonials/stephen-donegan/
Caroline Corcoran
I came across Karl via a word of mouth recommendation and I was delighted with the outcome. From the moment of inquiry I felt like I was his only client (of which I am not) due to his dedicated approach. Besides having so much knowledge in exercise and nutrition he has a great ability to simplify and teach it. He is mature and professional and very easy to approach. If you are looking to feel happier and healthier I highly recommend to go to Karl for one to one training. He also has a bunch of other options available and some very friendly female trainers who teach classes too. Highly recommend!
Caroline Corcoran
KDF Strength & Fitness
5
2020-08-12T09:45:20+00:00
Caroline Corcoran
https://kdf.ie/testimonials/caroline-corcoran/
Sabrina Fitzgibbon
I have been training with Karl for the last few years and i honestly can't praise both Karl and Ciara eneough. The support and encouragement on offer is 100%. They help you to believe in yourself so you always come away from a class feeling great, ready to collapse, but great. One of the hardest parts for me was not having a gym buddy, so facing that daunting task of walking into a studio full of people by myself terrified me, but at KDF you are at ease as soon as you are in the door because they really are a great bunch of people to train with.
Sabrina Fitzgibbon
KDF Strength & Fitness
5
2020-08-12T09:54:32+00:00
Sabrina Fitzgibbon
https://kdf.ie/testimonials/sabrina-fitzgibbon/
Elaine Edmonds
Karl is excellent and really knows his stuff. Very motivating.
Elaine Edmonds
KDF Strength & Fitness
5
2020-08-12T09:55:39+00:00
Elaine Edmonds
https://kdf.ie/testimonials/elaine-edmonds/
Kelly Marie
I have been training with Karl for a few years now & I couldn't ask for a better trainer to help encourage & motivate me on my fitness journey. I love that karl has a mixed choice of classes to pick from the timetable and the different time choices really suit my own individual needs. I am in better shape now at 28 than I have ever been and it's all thanks to his classes (although tough they are really enjoyable). Karls consistent encouragement, guidance, patience, support and knowledge towards his job is what motivates me to keep going. I would strongly recommend KDF gym to someone who is thinking of joining a gym or to a regular gym-goer that wants to try something new that's challenging . You won't be disappointed & you will definitely achieve amazing results within a friendly environment.
Kelly Marie
KDF Strength & Fitness
5
2020-08-12T09:56:21+00:00
Kelly Marie
https://kdf.ie/testimonials/kelly-marie/
Cat D
I've been member of KDFS&C since April. It's the longest I've been an active member of any gym ever, which should sum up how much I enjoy it.
No two classes are the same, which keeps things interesting and keeps the muscles guessing.
Even in the large group classes, the attention and care from Karl and Ciara, and now Jenny, makes you feel like you're getting personal training.
Four months in and I'm the fittest and healthiest I have been in years.
I would and have highly recommend KDFSC to anyone looking to improve their wellbeing.
No two classes are the same, which keeps things interesting and keeps the muscles guessing.
Even in the large group classes, the attention and care from Karl and Ciara, and now Jenny, makes you feel like you're getting personal training.
Four months in and I'm the fittest and healthiest I have been in years.
I would and have highly recommend KDFSC to anyone looking to improve their wellbeing.
Cat D
KDF Strength & Fitness
5
2020-08-12T09:56:52+00:00
Cat D
https://kdf.ie/testimonials/cat-d/
Anthony Mc Carthy
Started training with karl at kdf just over 5 weeks ago doing 1 on 1 personal training arived there overwight and feeling unhealthy 5 weeks on I'm half way to my target and feeling good. Delighted with results and would recommend anyone looking to lose weight to vist kdf.
Anthony Mc Carthy
KDF Strength & Fitness
5
2020-08-12T09:58:16+00:00
Anthony Mc Carthy
https://kdf.ie/testimonials/anthony-mc-carthy/
Kellianne mc c
Couldn't recommend a better place to train.
Kellianne mc c
KDF Strength & Fitness
5
2020-08-12T09:59:11+00:00
Kellianne mc c
https://kdf.ie/testimonials/kellianne-mc-c/
ADDRESS
UNIT 1A MAIN STREET,
FINGLAS, CO. DUBLIN
GET IN TOUCH
PHONE: 0857826030
Email: [email protected]
kdf strength and training logo
Opening hours
Mon: Personal training available
Tue: 6am – 9pm
Wed: 8pm -9:30pm
Thu: 6am – 9pm
Fri: 6am – 9pm
Sat: 12:30-1:30pm