Each set starts with a kettlebell exercise that will ladder from 2-10, followed by a secondary kettlebell exercise that will always be 10 reps and a bodyweight movement that will also be 10 reps. The ladder exercise will follow a 2-4-6-8-10 format. So the first set you will perform 2 reps, followed by the secondary and body weight exercises. Then you will perform 4 reps, again followed by secondary and bodyweight. This continues until you complete a final set of 10. There are 3 full rounds that follow this format.
*Remember, complete two additional exercises after each ladder set. Basically, the hyphen represents the extra exercises.
Each round is 5 minutes in length and comprised of a 1 hand swing and 2 other exercises. The round starts with 10 swings on the right, followed by a second exercise and then 10 swings on the left, followed by a third exercise. This pattern continues for 5 minutes.
No bells and whistles…just heavy. Complete 4 sets of each. If you only have light bells, double the number of reps.
Set a clock for 10 minutes and complete each of the following exercises within 1 minute. Whatever time is left in that minute is for rest. Repeat the exercises at the top of the next minute and continue for the duration of the 10 minutes. There are 3 rounds like this.
Complete each superset 4 times before moving on.
These days can be implemented any time during the week. If your body is telling you to rest, listen to it! But remember the motto of No Days Off Fitness: Move Every Day. If you can, find another activity you enjoy doing and supplement that in on these days. Hiking, Yoga, biking; the list goes on!