Each exercise starts with a dead clean and combos it with a second movement. Perform 10 combo reps on each side and then superset with a core AND/OR cardio exercise. Complete 4 sets of each.
*Want to make this harder? If you have access to double bells, perfom all of the combo movements with two bells instead of one on each side!
Set a clock for 20-25 minutes and complete as many rounds as possible of the following exercies with minimal rest. Quads, Glutes, and Hamstrings will be tested!
*If this starts becoming too difficult to maintain pace, add in a core exercise of your choice at the end to keep moving all while the giving the legs a slight rest.
Each set will begin with a 1 minute cardio exercise that leads directly into a kettlebell exercise and static hold on each side. Perform each set 3 times before moving on. (Note: only perform the cardio once per set. You do not need to do it between each hand.
*You can increase the difficulty by using two bells. The windmill would change to a 2 KB Windmill, and updowns would stay the same but use both bells in the rack position, and the l leg deadlift would change to a Straight Leg Deadlift.
Set a clock for 20-25 minutes and complete as many rounds as possible of the following exercises with minimal rest. Chest, Shoulders, and Back will be tested.
Each set starts with a core exercise at 10 reps, followed by a plank hold for 15 seconds, and continues right into the next ladder rep. Continue going back and forth between the core reps and the 15 second plank hold until the ladder has been completed. This counts as 1 set! Repeat for 3 sets before moving on to the next round.
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!