Set a clock for 2-3 minutes and complete each of the following flows 3-4 times, resting as needed in between each one. One flow uses double bells, but has a single bell modification, and the other follows all bodyweight movements.
2KB Flow: Gorilla Clean, Seesaw Press, Updown, Highpull, Renegade Row
Single Bell: Clean, Press, Updown, Highpull, Bent Row Switch Sides
Bodyweight Flow: Pushup, Lateral Sit Through ea, Plank Pullback, Lunge Jump ea, Sprawl
This workout consists of two exercises that ladder up together (1 – 10). One set is considered a complete ladder. Complete 2-3 sets before moving on to the next round.
This workout is broken into three main rounds, each working from a different type of lunge (Side, Front, Reverse) Each type of lunge is matched with two other exercises, and reps are performed on each side. You will complete 10 reps of each movement on each side. This will count as one set. Complete 2-3 sets before moving to the next round.
Each set of the ladder will start with a turkish getup and complex it with two exercises from the standing position. You will continuously alternate from right side to left side and ladder from 1-5. Complete each ladder 2 times before moving on to the next round.
*On the first set you will perform just one lunge clean and one press at the top of the turkish getup before working back down to the bottom position. Immediately switch the bell to the opposite hand and repeat on the other side. Then, start the second set by performing 2 lunge cleans and 2 presses at the top of the turkish getup. Continue this process until you have reached 5 reps at the top.
Big bells, low reps, hard work! Complete 3-4 sets of each superset before moving to the next round. As always, if you only have lighter bells, increase the reps.
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!