Week 28

Day 1: Lunge Combo Ladder 

This workout will combine a front lunge, reverse lunge, and side lunge with other movements in a 10-8-6-4-2 ladder format. You’ll finish each ladder round with a core and bodyweight exercise.

  1. 1 KB Rack Front Lunge to 1 Hand Swing to 1 KB Overhead Press. Start by doing 10 combo reps on each hand, then 8 reps on each hand, and so on until the ladder is complete. Finish with KB Toe Touch 50 and Bear Squats 50. 
  2. 1 KB Rack Reverse Lunge to 1 KB High Pull to 1 KB Rack Squat following the ladder format. Finish with KB Side Drag 50 (each drags counts) and Skater Lunge 50 (each jump counts).
  3. Rack Side Lunge to 1 KB Snatch to Windmill following the ladder format. Finish with 1 KB Russian Twist 50 ea and Mt. Climbers 50 ea

Day 2: 30 On 30 Off

Today’s workout has a simple format, but utilizes some of the more challenging exercises. You’ll work for 30 seconds and rest for 30 seconds, alternating back and forth between 2 exercises and following this sequence for a total of 10 minutes. That’s 5 times of each exercise. Rest as needed after the round before moving on. 

Round 1. Gorilla Clean w/ KB Jump Squat. So you’ll clean for 30, rest for 30, squat for 30, rest for 30 and repeat for 10 minutes. Single bell users should substitute gorilla cleans with 1 KB Clean.

Round 2: Leg Driver Swing w/ Jump Press

Round 3: Figure 8 to Hold w/ KB Side Pushup or just a regular pushup.

Day 3: Heavy Day

Today’s heavy day will be circuit style. You’ll complete the following circuit for 5 rounds. It’s designed for single bell use, but some exercises could utilize 2 bells to add to the intensity.

  1. Front Squat to Front Lunge combo 6. (that’s 3 lunges per leg)
  2. Upright Row 6-10 depending on weight
  3. 1 KB Clean & Press 5 ea
  4. 1 Leg Deadlift 5 ea
  5. 1 KB Getup Sit-up 5-10 depending on weight

Day 4: TGU Complex

Here’s another installment of the turkish getup complex workout. If you typically skip these because turkish getups are hard, you need to rethink what NDOFit is all about! The workout is broken into 3 ladder rounds, and it’s very reasonable to have to rest within one round, especially depending on how heavy to go. As in past TGU workouts, you’ll stop at the standing portion of the progression and complete 3 different exercises before working back down to the floor.

As you ladder up, you’ll do that number of TGUs in a row and then stop at the top of the last rep to complete your exercises. Extra exercises will always stay at 5 reps. You’ll end up doing 30 TGUs on each side. Embrace the challenge! 

Round 1: Turkish Getup ladder 1-4 ea  w/ 1 KB Rack Squat 5, 1 Hand Swing 5, and 1 KB High Pull 5 at the top of the final rep in the set.

(Example: On the first rep, since you’re only doing 1 TGU, you’ll stop at the top of the progression and complete 5 reps of each exercise before working back down and repeat on the opposite side. During the second set, you’ll do one full TGU and then stop at the top of the second rep to complete your exercises. When you get to the fourth set, you’ll do three full TGUs in a row and then stop at the top of the fourth rep to complete your exercises.)  So each round, you’ll end up doing 10 TGUS on each side. 1+2+3+4=10 on each side.

Round 2: Turkish Getup ladder 1-4 ea  w/ 1 KB Rack Reverse Lunge 5, 1 KB Clean 5, and 1 KB Snatch 5 at the top of the final rep in the set.

Round 3: Turkish Getup ladder 1-4 ea  w/ Side Lunge to Clean 5, 1 KB Bent Row 5, and 1 KB Rack Thruster 5 at the top of the final rep in the set.

Day 5: Core Crusher

If you we were brave enough to tackle the Day 4 workout, today’s workout will give you a chance to dial it back a notch. Today is all about the plank with some bodyweight exercise infusion. Each round focuses on a different plank that increases in time each set, along with a bodyweight movement that increases in reps each set. Each round has plank holds of 15, 30, 45, and 60 seconds, and bodyweight exercises of 5, 10, 15, and 20 reps. Try to minimize your rest within a round.

Round 1: High Plank 15, 30, 45, and 60 sec  w/ Squat Jumps 5, 10, 15, and 20 reps.

Round 2: Prone Plank 15, 30, 45, and 60 sec  w/ Plank Pullback 5, 10, 15, and 20 reps.

Round 3: Side Plank ea side 15, 30, 45, and 60 sec  w/ Sprawl 5, 10, 15, and 20 reps.

Round 4: Superman 15, 30, 45, and 60 sec  w/ Mt. Climbers ea  5, 10, 15, and 20 reps.

 

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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