Week 13

Day 1: Timed Interval Ladder 

Start a timer so you can keep track of 15-20 second periods. You will perform an exercise, starting with 2 reps, and then rest for 15-20 seconds. You will then perform 4 reps of that same exercise and again rest for 15-20 seconds. You’ll follow this format, laddering up by even numbers until you’ve reached 12 reps. Finish this ladder round with a 1 minute plank hold. You’ll work with a different exercise the next round, but will eventually come back to repeat all of the exercises again

Round 1: 2 KB Clean & Press or 1 KB Clean & Press ea side (2 – 12 interval ladder) w/ Prone Plank 1 minute at the end of the ladder round.

Round 2: 2 KB Rack Squat or Front Squat  (2 – 12 interval ladder) w/  High Plank 1 minute at the end of the ladder round.

Round 3: 2 KB Bent Row or 1 KB Bent Row ea side (2 – 12 interval ladder)  w/ Side Plank 30 sec ea side at the end of the ladder round.

* Go back and repeat each round again 1 or 2 more times!


Day 2:  5 Minute Endurance

Set a clock for 5 minutes and alternate between 2 different exercises every 30 seconds. There is no rest within this 5 minute period. Rest as needed at the end of the 5 minute round and then move on to the next round.

Round 1: 1 KB Clean to 1 KB Rack Squat combo. Stay on one side for 30 seconds, working the clean to squat combo and then switch sides during the next 30 second period.

Round 2: Hand to Hand Swing  w/  Upright Row. Complete each exercise for 30 seconds at a time for 5 minutes

Round 3: Half Viking 30 seconds on each side for 5 mintues

Round 4: Updowns  w/  Figure 8 to Hold. Complete each exercise for 30 seconds at a time for 5 minutes

Round 5: 1 KB Russian Twist  w/  1 KB Pullover. Complete each exercise for 30 seconds at a time for 5 minutes


Day 3:  Quick Burners 

Ideally, this workout is most beneficial with 2 bells, but a single bell can still get the job done. Everything is based on 10 reps. Two exercises that target a similar muscle group are matched together and completed back-to-back with no rest. Depending on your fatigue level, rest for 30-60 seconds after each set, and complete 4 total sets before moving on. 

  1. 2 KB Chest Press to Plank Pullback back to 2 KB Chest Press (All exercises are for 10 reps)

*Single bell will complete 10 chest press reps on each side consecutively 

  1. 2 KB Rack Front Lunge to Squat Jumps back to 2 KB Rack Front Lunge

*Single bell will complete 10 lunge reps on each side consecutively

  1. 2 KB Bent Row to Upright Row back to 2 KB Bent Row

*Single bell will complete 10 row reps on each side consecutively

  1. 2 KB Overhead Press to Front Raise back to 2 KB Overhead Press

*Single bell will complete 10 OH press reps on each side consecutively


Day 4: Complex AMRAP

This one will definitely challenge your endurance and will power. This AMRAP will challenge you to not only take minimal rest, but to also hold on to the bell without setting it down for as long as possible. Set the clock for 25-30 minutes and complete each of the following exercises in a complex format for as many rounds as you can in the time frame. You will complete 6 reps of each exercise throughout the workout. 

  1. Hike to Broad Jump
  2. Leg Driver Swing
  3. Halos ea 
  4. Single KB Thruster
  5. Front Raise
  6. Goodmorning


Day 5: Core Crusher 

This workout will follow a similar format to the Day 3 workout. You will complete a core exercise for 10 reps, followed immediately by a 30 second plank, and then you will repeat the core exercise. You will rest for 30 after each set, and complete 4 total sets before moving on.

  1. 1 KB Getup Sit-up to Superman back to 1 KB Getup Sit-up (All KB exercises are 10 reps)
  2. 1 KB Russian Twist to Prone Plank back to 1 KB Russian Twist
  3. 1 KB Pullover to Bridge Hold back to 1 KB Pullover
  4. 1 KB Hinge Deadlift to High Plank back to 1 KB Hinge Deadlift

*If you only have access to a light bell, increase your deadlift reps to 15-20

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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