Week 18

Day 1: Ladder AMRAP

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:

1. 1 KB Clean
2. 1 KB Rack Squat 
3. 1 KB Snatch
4. 1 KB Rack Reverse Lunge
5. 1 KB Overhead Press

 

Day 2: A Fairly Tough Circuit

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.

1. Figure 8 to Hold 20
2. Halos 20 ea
3. Sumo Squat Jump 15
4. 1 KB Rack Thruster 10 ea
5. 1 KB Bent Row 20 ea
6. Pushup 20

 

Day 3: Core Crusher

Each set includes both abdominal and posterior chain exercises and should be completed 3 times before moving on.

1. Goodmorning 10, Prone Plank 30 sec, Hand to Hand Swing 10 ea, 1 KB Getup Sit-up 10
2. 1 Leg Deadlift 10 ea, Side Plank 30 sec ea, 1 KB Hinge Deadlift 20, 1 KB Pullover 10
3. KB Hand to Hand Drag 10 ea, Superman 30 sec, 1 KB Russian Twist 10, Bridge Hold 30 sec
4. 2 Hand Swing 25, Windmill 10 ea

 

Day 4: Rest Pause

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. 

1. Alternate Clean 10 total. Complete 3 total Rest Pause rounds

* Single bell does 1 KB Dead Clean 5 ea

2. 2 KB Snatch 6. Complete 3 total Rest Pause rounds

* Single bell does 1 KB Snatch 6 ea

3. Suitcase Deadlift 10. Complete 3 total Rest Pause rounds

* Single bell does 1 KB Sumo Squat 10

4. Bridge Chest Press 10. Complete 3 total Rest Pause rounds

* Single bell does 1 KB Chest Press from the bridge position 10 ea

 

Day 5: NDOFit Challenge: Neighborhood Stroll

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:

Carry a single bell about ½ mile (your best estimate), alternating between Overhead Hold carries,  Rack Hold carries, and Farmer Hold carries. Make sure you get in all three styles of carries!

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 

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!