Set a clock for 30 minutes and work through the following ladder as many times as you can. Reps are done on each side, while alternating hands. Finish the full ladder for each exercise before moving to the next one.
Ladder 1-5 and Repeat:
Complete the following circuit 5 times. There is no time frame. Try to minimize rest within the circuit, but rest as needed between each round.
Each set includes both abdominal and posterior chain exercises and should be completed 3 times before moving on.
This workout is designed for 2 bells but can be modified for one. A Rest Pause round means you will complete your prescribed reps, rest 15 seconds, complete a second set, rest another 15 seconds, and then complete a third set. Rest as needed at that point and repeat for 3 total rounds of that exercise before moving on.
* Single bell does 1 KB Dead Clean 5 ea
* Single bell does 1 KB Snatch 6 ea
* Single bell does 1 KB Sumo Squat 10
* Single bell does 1 KB Chest Press from the bridge position 10 ea
This workout requires you to get out into the great outdoors, not worry about looking like a weirdo, and tackle this awesome endurance challenge. The idea is to take one single bell, and carry it for a long distance, stopping along the way to complete exercises, without setting the bell down. It could be a big yard that you walk the perimeter, your neighborhood streets (Hence the name), or maybe a nearby trail. Any location where you can keep moving. It helps to always return to a consistent location to rest and repeat, but you can arrange this however you like.
Think of the distance around a standard track (¼ mile). Try to make your total carry distance twice that length. That means you switch the bell back and forth between hands as needed, and complete your exercises without setting the bell down until you have covered the entire distance.
Try to compete 3 rounds:
While carrying, stop at 4 different points and complete one of the following exercises at each point: 1 KB Rack Squat 20 ea, 1 KB Clean & Press 20 ea, 1 KB High Pull 20 ea, and 1 KB Rack Reverse Lunge 20 ea.
If you actually do this, please post your experience and include the hashtags #NDOFit and #NoDaysOff
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!