This style of workout means that kettlebell exercises are separated with short cardio segments in-between. You will work through 4 rounds, each round having 4 exercises, and each of those exercises are followed by a cardio; typically a sprint or fast paced run of short distance. If you are working out at home, a sprint to the end of driveway and back or a run down the street and back would work. If you have the luxury of having a treadmill next to your workout space, you could hop on and off. Or if running doesn’t work with your space, pick another cardio exercise of you own or from the Master List above.
Heavy circuit style this week. As always, increase those reps if you only have a light bell.
You’ll do 5 rounds of this circuit. Again, if the bell weight is not appropriate, or you have not adjusted your reps for a lighter bell, this workout will be too easy.
This workout takes basic exercises and groups them into timed sets. Each round has 4 timed progressions that increase in duration. (20/10, 30/15, 45/20, 60/30, repeat) After a full round is complete, rest as needed and move on.
Round 1: 2 Hand Swing, 2 KB Clean, Front Squat. So you’ll swing for 20 seconds and rest for 10. Then, clean for 20 and rest 10. Finally, squat for 20 and rest 10. Then go back to swing for 30 and rest 15, and keep this pattern going until you’ve done all 3 exercises for 60 seconds. Rest as needed before moving on.
*Single bell users can clean on one side the first time through and switch to opposite hand the second time through.
You will have constant static hold times and 3 kettlebell exercises that will ladder from 1-10.
You start with a 30 second overhead hold matched with high pulls, then a 45 second rack hold matched with presses, and finally a 60 second farmer hold matched with squats.
Rest as needed and repeat this format, with 2 reps of each kettlebell exercise, and continue working your way until you’ve reached 10 reps each exercise.
If you only have one bell, you’ll have to isolate each arm. This will double the time needed.
Set a clock for 4 minutes and follow the flow with no rest. Repeat the flow for 4-5 sets. Optional planks sets can be done in between the flow sets.
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!