Week 25

Day 1: Carry Complex

This workout is best done with 2 bells. If you only have one bell, you’ll split each set into 2 seperate sets on each hand. Each set ends with a cardio and core component as well.  Complete for 5-6 rounds. The distance you carry is completely based off of your available space and your choice of distance. The overhead and rack carry can be of similar distance, but the farmer carry should be longer. If you have no space to perform a carry, turn those carries into static holds. 

The Complex:  Overhead Hold carry  to 2 KB Rack Squat 10   ,   Rack Hold carry  to 2 KB High Pull 10 Repeat Overhead Hold carry  to 2 KB Hinge Deadlift  10,  Repeat Rack Hold carry  to Renegade Row 10 ea,  Farmer Hold  to  2 KB Chest Press Finish round with Burpee 10 and Bicycle Kick 25 ea

Day 2: 7’s

Simple concept, yet challenging if done by limiting your rest. You’ll complete 7 rounds of 7 exercises for 7 reps each. Some exercises use 2 bells, so if you only have 1 bell, complete reps on each side.

1. 2 KB Rack Thruster
2. KB Jump Squat
3. Renegade Row ea (Single bell: Side Plank Row ea)
4. 2 KB Snatch
5. Hike to Broad Jump
6. 2 KB Getup Sit-up
7. Front Sit Through ea

Day 3: Heavy with Core

Today’s heavy workout will superset each exercise with a heavy core exercise. Complete 4 sets of each before moving on.

1. 2 KB Chest Press 5-8  w/ Heavy 1 KB Pullover 5-8
2. 2 KB Bent Row 5-8  w/ Heavy Turkish Getup 1 ea
3. 1 KB Rack Reverse Lunge 5-8  w/ Heavy Goodmorning 5-8
4. SOTS Press or 1 KB Seated Press 5 ea  w/ Heavy 1 KB Russian Twist 10 ea

Day 4: Keep Up with the Clock

This workout is formatted where each consecutive round will increase by 15 seconds of work time. As the rounds progress, the flow will become more complex. Each small round will end with plank holds that will also increase in time. The goal is to work up to a 3 minute work round.

Rounds 1-4: Work for 15, 30, 45, and 60 seconds with just 15 seconds rest between exercises and planks. Plank hold times are equal to kettlebell times.                                                                                                                               Each round, complete 2 Hand Swing for the designated times, rest 15 seconds, hold a plank for the same designated time, rest 15 seconds again, and repeat the swing and plank for the next increase in time.

Rounds 5-8: Work for 1:15, 1:30, 1:45, and 2 minutes, with 30 seconds rest between exercises. Plank holds are still the same length, but feel free to switch up your plank style within a round.
Each round, complete 1 KB Dead Clean to 1 KB Rack Squat, alternating hands each rep. Rest 30 seconds, hold a plank for the same designated time, rest 30 seconds again, and repeat the clean to squat and plank for the next increase in time.

Rounds 9-12: Work for 2:15, 2:30, 2:45, and 3 minutes, with 45 seconds rest between exercises. If possible, keep trying to hold your planks for the designated times, or simply pick a time you can maintain.
Each round, complete 1 KB High Pull to 1 KB Overhead Press to 1 KB Rack Front Lunge, alternating hands each rep. Rest 45 seconds, hold a plank for the same designated time if possible, rest 45 seconds again, and repeat the high pull to press to lunge and plank for the next increase in time.

Day 5: Bodyweight Tabata

No bells needed for this one. Following the 20/10 Tabata format, you’ll work through basic bodyweight exercises. Each round will last 6 minutes, which is 12 Tabata sets.

Round 1: Skater Lunge 20/10 w/  Plank Pullback 20/10 for 6 minutes.

Round 2: Mt. Climbers  w/  Bicycle Kick

Round 3: Burpees or Sprawl  w/  Bear Squats

Round 4: Lateral Sit Through  w/  Superman

 

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!