Week 12

Day 1: Kettlbell and Bodyweight Flow

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

 

Day 2: Combo Ladders

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.  

Round 1: 1 KB Pullover  w/  Pushup.  Remember, Start with 1 rep each and continuously ladder up until you get to 10 reps each, resting minimally. Rest as needed at the end of the set and then repeat.

Round 2: Jump Press  w/  Front Squat

Round 3: Upright Row  w/  Sprawl

 

Day 3: Lunge Combos

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.  

Round 1: Low Side Lunge 10  to 1 KB Clean 10  to 1 KB Overhead Press 10 and then repeat on opposite side.

Round 2: 1 KB Rack Front Lunge 10  to 1 Hand Swing 10  to 1 Leg Deadlift 10 and then repeat on opposite side.

Round 3: 1 KB Rack Reverse Lunge  to  1 KB High Pull 10  to Windmill 10 and then repeat on opposite side.

 

Day 4: Turkish Getup Complex Ladder 

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.

Round 1: Turkish Getup  w/  Side Lunge to Clean  and  1 KB Overhead Press

*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.

Round 2: Turkish Getup  w/  1 KB Snatch and 1 KB Rack Squat

Round 3: Turkish Getup  w/  Windmill  w/  1 KB Rack Reverse Lunge

Day 5: Heavy Day

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.

  1. 1 KB Chest Press 5-10 ea  w/ 1 Leg Deadlift 5 ea
  2. Squat Upright Row 10  w/ 1 KB Seated Press 5 ea
  3. 1 KB Bent Row 5-10 ea  w/ 1 KB Sumo Squat 10
  4. 1 KB Dead Clean 5-10 ea  w/ 1 KB Hinge Deadlift 10

 

Day 6 and 7: Active Rest

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!

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