Week 2

Day 1: Static Hold Complex

Similar to a KB Tempo format, rather than mixing in a cardio movement between exercises, you will perform a static hold for a designated time. (If you have the space, make it a walking carry!)

Round 1: Perform a 30-60 sec Farmer’s Hold between each exercise and to finish the round. If you only have 1 bell, complete the hold in each hand before moving on. The time is dependent on the weight you are using and/or your fatigue level.

A. KB Pushup 10-20  OR KB Side Pushup 10 ea

B. Side Plank Row 10 ea

C. Bootstrapper Squat 15

D. Figure 8 to Hold 10 ea

Round 2: Perform a 30-60 sec Rack Hold between each exercise and to finish the round.  If you only have 1 bell, complete the hold in each hand before moving on The time is dependent on the weight you are using and/or your fatigue level.

A. Close/Wide Chest Press 10 ea

B. Upright Row 10-15

C. Tuck Jumps 10

D. Goodmornings 10-15

Round 3: Perform a 30-60 sec Overhead Hold between each exercise and to finish the round.  If you only have 1 bell, complete the hold in each hand before moving on The time is dependent on the weight you are using and/or your fatigue level.

A. Plank Pullback 15-20

B. 1 KB High Pull 10 ea

C. Reverse Lunge Clean 10 ea

D. Halos 10 ea

Day 2:  Getup Complex Ladder 1-5-1

Each round will start with Getup Sit-ups that leads into a Turkish Getup, and finishes with a cardio movement. Each consecutive round will ladder up the TGU, so you will perform one more TGU than the round before it until you get to 5 TGU’s.

**Once you reach 5 reps, you can either call it a day or ladder back down to 1 rep!

 Check out the instruction video for Turkish Getups if you need help.

 

Round 1: 1 KB Getup Sit-up 5 on the right, then lead directly into Turkish Getup 1 on the right. Repeat the Getup Sit-up and the TGU on the left, and finish the round with Skater Lunge 20 ea

Rounds 2-5: Start each round the exact same way, with 5 Getup Sit-ups, that lead directly into one more additional TGU than you did the round before. TGU’s are performed consecutively, which means as soon as you lay down to finish a rep, you sit right back up to perform the next rep. Still finish each round with 20 Skater Lunges on each side.

Day 3: 100’s

Simple concept, but nonetheless a challenge. Perform 100 reps of each of the following exercises. Break up the reps however you wish. You can go beast mode and do all 100 in a row or separate them into 4 sets of 25, 5 sets of 20, etc.  Complete all of the exercises together. (Ex. Complete 20 reps of each exercise, rest, and repeat for 5 rounds.)

  1. Leg Driver Swing
  2. Pushup
  3. KB Toe Touch
  4. Single KB Thruster
  5. Sprawl OR Burpees

 

Day 4: Core Crusher

Each round contains an abdominal exercise, a posterior chain exercise, and a static hold. Complete each round 3 times before moving on to the next round

Round 1: 2 KB Russian Twist or 1 KB Russian Twist  15 ea / 1 Leg Deadlift 5-10 ea /

High Plank 30-60 sec. Rest and Repeat (RnR) 3x

Round 2: KB Anchored Leg Raise 10 / Goodmorning 10-15 / Side Plank 30 ea…RnR 3x

Round 3: KB Hand to Hand Drag 10 ea / Hand to Hand Swing 15 ea / Superman 30-60 sec…RnR 3x

Round 4: 1 KB Pullover 10-15 / Windmill 5-10 ea / Bridge Hold 30-60 sec…RnR 3x

 

Day 5: Kettlebell Flow

Follow the 1KB flow for 2 minutes on each side consecutively (4 min total). Rest 60 seconds and repeat for 5 total rounds.

Follow the 2KB flow for 4 minutes straight (if possible). Rest 60 seconds and repeat for 5 total rounds. If you cannot work for 4 minutes straight, split the round into two, 2 minute rounds with 30 seconds rest in between each “half” round.

2KB Flow

Clean, Side Lunge Clean ea (w/racked bell), Press, Squat, Press, Swing, Push-up, Renegade Row, Push-up, Repeat

1KB Flow

Clean, Side Rack Lunge, Press, Squat, Press, Swing, Push-up, Side Plank Row, Push-up, Swing and switch to other side.

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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