Week 21

Day 1: 30 and Switch

You’ll start out with two, untimed exercises done for 10 reps each and then rest for 30 seconds. After that rest, you will run through a gauntlet of 10 exercises in a row, each at 30 seconds. That’s 5 minutes of work without rest. These exercises are a mix of bodyweight and kettlebell movements, including core. Rest as needed after the entire round and then repeat 2-3 more times.

2 KB Clean & Press 10  and 2 KB Rack Squat 10  (Single bell users do 10 reps on each side)

Rest 30 seconds

Complete the following list for 30 seconds each with no rest:

1. Prone Plank
2. Leg Driver Swing
3. Upright Row
4. Alternating 1 KB Dead Clean (switch hands each rep)
5. KB Side Pushup or just regular pushups.
6. Hand to Hand Sumo Squat
7. Reverse Lunge Press Right
8. Reverse Lunge Press Left
9. 1 KB Russian Twist
10. Lateral Sit Through

Rest and repeat

Day 2: Tabata Progressions

For this workout, you’ll follow a Tabata clock for much of the time. Tabata means 20 seconds of work followed by 10 seconds of rest. If you don’t already have a Tabata feature on your current timer app, I would suggest you download one. You’ll use it again in future workouts.

Each tabata cycle will consist of 3 exercises repeated in a sequence for 3 rounds. You’ll then put all 3 movements together in a 2 minute flow.

1. Follow the Tabata timer for the following cycle: 1 Hand Swing Right , 1 Hand Swing Left, 1 KB Snatch Right, 1 KB Snatch Left, 1 KB Rack Squat Right, 1 KB Rack Squat Left. Repeat this 2 more times.

Finish this round by putting all three exercises together in a 2 minute flow. (1 minute each hand) 1 Hand Swing to 1 KB Snatch to 1 KB Rack Squat all on the right, and then switch to the left.

2. Follow the Tabata timer for the following cycle: 1 KB Rack Front Lunge Right, 1 KB Rack Front Lunge Left, 1 KB Overhead Press Right, 1 KB Overhead Press Left, Rack Side Lunge Right, Rack Side Lunge Left.

Finish this round by putting all three exercises together in a 2 minute flow.  1 KB Rack Front Lunge to 1 KB Overhead Press to Rack Side Lunge all on the right, and then switch to the left.

3. Follow the Tabata timer for the following cycle: Reverse Lunge Clean Right, Reverse Lunge Clean Left, 1 KB High Pull Right, 1 KB High Pull Left, 1 KB Rack Thruster Right, 1 KB Rack Thruster Left. 

Finish this round by putting all three exercises together in a 2 minute flow. Reverse Lunge Clean to 1 KB High Pull to 1 KB Rack Thruster ll on the right, and then switch to the left.

 

Day 3: Never Ending Ladder

So technically this workout doesn’t have a true end point, but let’s just say 10 rounds is a great goal. Or 30 minutes. Whichever comes first. You’ll ladder the following exercises up each round until you’ve reached your limit. Reps are done on each side in order. The first few rounds are a lot of switching hands back and forth until you settle into the larger rep rounds. Take this at your own pace and rest as needed.

1. 1 KB Dead Clean
2. 1 KB Rack Squat 
3. 1 KB High Pull
4. 1 KB Rack Reverse Lunge
5. 1 KB Overhead Press

So to be clear, you’ll do just one rep on each side during round 1, 2 reps on each side during round 2, and so on. Complete all of the reps for each exercise before switching to the next. 

 

Day 4: Heavy Day

Time to throw around some big bells. Complete 3-4 sets of each before moving on.

1. Close/Wide Chest Press 5 ea  w/ Bridge Fly 10
2. 1 KB Rack Thruster 5 ea  w/ 1 KB Bent Row 10 ea
3. 1 Leg Deadlift 5 ea  w/ 2 Hand Swing 10
4. 1 KB Snatch 5 ea  w/ KB Anchored Leg Raise 10

 

Day 5: TGU Complex

Here’s another fun complex to make your Turkish getup even more meaningful. Just as previous variations, the complex movements are done at the top, standing position of the TGU. You will work through 3 rounds, and each round will get more difficult. Each set within a round will also increase the number of complex reps you are doing. You’ll do 3 sets on each side per round.

Round 1: Turkish Getup  w/ Windmill at the standing position. 

Set 1: 4 Windmills,  Set 2: 6 Windmills,  Set 3: 8 Windmills

Round 2: Turkish Getup  w/ Side Lunge to Clean and 1 KB High Pull at the standing position.

Set 1: 6 of each,  Set 2: 8 of each,  Set 3: 10 of each

Round 3: Turkish Getup  w/ 1 Hand Swing, 1 KB Rack Squat, and 1 KB Overhead Press at the standing position. 

Set 1: 8 of each,  Sets 2: 10 of each,  Set 3: 12 of each

 

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!