Week 23

Day 1: The Beast

Be ready for this one. Start the week off with with some fire, or wait for a day when you are really feeling motivated to put in some work. This workout is comprised of 4 rounds, with transition sets that happen between each round. I refer to the transition set as “Paying the toll” before you can move on to the next round. All exercises are 20 reps and all round are to be done times in a row before going to the transition. To modify difficulty, only doing one set of each round will make it easier.

Round 1: All body weight: Squat Jumps, Plank Pullback, Lateral Sit Through, Bicycle Kick ea and then repeat. Remember all reps are 20!

Transition: 2 Hand Swing, Mt. Climbers ea, Pushup

Round 2: Single bell users do your reps on each side. 2 KB Clean, 2 KB Rack Squat, 2 KB Overhead Press, 2 KB Bent Row and then repeat. 

Transition: 2 Hand Swing, Mt. Climbers ea, Pushup

Round 3: 2 KB High Pull, 2 KB Chest Press, 2 KB Sumo Squat, 2 KB Hinge Deadlift and then repeat.

Transition: 2 Hand Swing, Mt. Climbers ea, Pushup

Round 4: 2 KB Russian Twist, Goodmorning, 2 KB Pullover, Windmill 10 ea

Day 2: KB, Bodyweight, and Core Tabata

This one is pretty straight forward. Each round will consist of one kettlebell, one bodyeight, and one core exercise that are repeated in a tabata format (Work 20 sec, Rest 10) for 6 rounds. Rest as needed between rounds.

Round 1: Single KB Thruster, Skater Lunge, Prone Plank. Repeat for 6 tabata rounds

Round 2: 1 KB Snatch (switch hands each set), Bear Squats, Superman. Repeat for 6 tabata rounds

Round 3:  Alternating 1 KB Dead Clean (switch hangs each rep), Burpees, Side Plank (switch sides each set)

Day 3: Heavy Day

Let’s get it! Complete each set 4 times before moving on to the next round.

  1. 1 KB Chest Press 5-8 ea  w/ Pushup 10-20  w/ Side Plank 30 sec
  2. Reverse Lunge Clean 5 ea  w/ Front Squat 10  w/ High Plank 30 sec
  3. 1 Leg Deadlift 5-8 ea  w/ Low Side Lunge 10 ea  w/ Bridge Hold 30 sec
  4. 1 KB Seated Press 5 ea  w/ Seated Front Raise 10  w/ Prone Plank 30 sec

Day 4: AMRAP

Set a clock for 25 minutes and complete the following list as many times as possible. 

  1. Leg Driver Swing 10
  2. 2 KB Clean & Press 6 (single bell reps each side)
  3. 1 KB Overhead Squat 5 ea
  4. Side Plank Row 10 ea
  5. 1 KB Getup Sit-up 6
  6. KB Side Pushup 3 ea

 

Day 5: NDOFit Challenge: Static Holds

This month’s challenge will test your grip strength as well as your mental grit. This challenge requires two items. That’s right….items. The items do not have to be kettlebells. You’ll perform an Overhead Hold, a  Rack Hold, and a Farmer Hold. The goal is to perform these static holds for as long as possible. The length of you hold will be determined by the items you choose. Feel free to use kettlebells, or even better, get creative with your items. Cinder blocks, watermelons, small children…..let’s make it interesting! 

Please share your experience on social media, or at least send me a picture or video of your challenge, so I can share on my own! #NDOFit #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!

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