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