Week 14

Day 1: Swing Ladder 

Each round starts with a designated number of swing reps that ladders down from 30 to 5, counting by 5’s. The swings are followed by 5 other exercises whose reps remain constant throughout the workout. If you have access to a large set of bells, try to increase your swing bell each time you ladder down with less reps.

1 .2 Hand Swing (30 – 25 – 20 – 15 – 10 – 5)

  1. 1 KB Sumo Squat 15
  2. 1 KB Bent Row 10 ea
  3. Side Lunge to Clean 5 ea
  4. 2KB Rack Hold for 30 sec OR 1KB hold for 30 sec ea
  5. Cardio: Ideally, if you have space to run, try to get in a sprint or a short, faster paced run (Ex. to the end of your street and back or 30 sec sprint on the treadmill) If running is not an option, pick any cardio movement from the master list for 30-60 sec or anything else of your choosing.

Day 2: Quick Combos 

Two movements are combined together for 10 reps each in a continuous fashion. These two exercises will be performed back-to-back 2 times (A,B,A,B) with no rest during the set. Rest for 1 minute after the set and repeat for 3 total sets before moving on. Best with 2 bells.

1.Seesaw Press 10ea to Seesaw Bent Row 10ea and repeat

*With only 1 bell, do 1 KB Overhead Press 10, right to 1 KB Bent Row 10, then switch sides and then repeat it again.

2.Straight Leg Deadlift 10 to Lunge Jump 10 and repeat

*With only 1 bell, do 1 KB Hinge Deadlift 15, right to lunge jumps 10

3.Gorilla Clean 10 ea to 2 KB Rack Squat 10 and repeat

*With only 1 bell, do 1 KB Clean 10, right to 1 KB Rack Squat 10, then switch sides and then repeat it again.

4.KB Hand to Hand Drag 10 to Hand to Hand Swing 10

Day 3: Negatives

Very simple concept. Basic movements are performed, working with slow, negative reps. Think about counting to 5 in your head as you release each rep. Take an adequate rest between sets. No need to try to rush through this one.  Complete 4 sets each.

  1. 1 KB Chest Press 5 negatives ea
  2. 1 KB Bent Row 5 negatives ea
  3. Front Squat 5 negatives
  4. 1 KB Overhead Press 5 negatives ea
  5. 1 KB Pullover 5 negatives (The negative would be when you extend bell back and feet out)

Day 4: No Bells, Just Body-weight 

This workout will combine several body-weight exercises and plank holds for time. Still pretty challenging despite the lack of weight. Each exercise will last 30 seconds. 2 body-weight movements and a plank will be matched up each round. A single set will last for 4 minutes and 3 seconds. Rest as needed after the set and then repeat 1-2 more times.

  1. Bear Squats 30 to Front Sit Through 30 to Prone Plank 30 and then repeat 2 more times
  2. Plank Pullback 30 to Skater Lunge 30 to Bridge Hold 30 and then repeat 2 more times
  3. Tuck Jumps 30 to Sprawl 30 to Superman 30 and then repeat 2 more times
  4. Bicycle Kick 30 to Side Plank 30 on each side and then repeat 2 more times

Day 5: NDOFit Challenge

This is the first challenge presented to you, the users of NDOFit. If you would like to complete this challenge, it would be appreciated if you could also share your results and help get the NO Days Off name out there.

  1. Take a picture or a short video of yourself working through the challenge
  2. Copy and paste the challenge below, and post it to your favorite social media page with your picture or video.
  3. Use the hashtags #nodaysoff and #NDOfit
  4. Post your final time if you’d like, or just simply boast about completing this quick killer!

Challenge: Set a stopwatch timer to calculate how long it takes to complete the following complex. The goal is to complete all prescribed reps, with good form, in the shortest amount of time. Never sacrifice proper form for speed, but try to push yourself past your comfort zone and power through with minimal, to no rest!

  1. Burpees 20 reps
  2. Single KB Thruster 15 reps (Get deep on that squat!!)
  3. 2 Hand Swing 50 reps (Bell at chest height on each swing, and don’t lean back)
  4. Turkish Getup 3 in a row on each side (Be careful! Remember, proper form!!)
  5. Burpees 20 reps

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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