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.
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.
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.
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!
(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.
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.
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!