Today will match two exercises at a time; one of which will ladder from 1-10 and the other from 2-20 counting even numbers (Think double the reps of whatever the first exercise is). Rest as needed between rounds.
Each round follows a basic, 3 step flow that you will follow for 3-4 minutes at a time. Rest as needed and repeat the flow for a second time before moving on.
Round 2: Side Lunge to Clean to Front Squat to Figure 8 to Hold. The figure 8 will naturally take the bell to the opposite hand. Repeat on the opposite, and allow the figure to continuously switch sides throughout your work time.
Don’t be afraid of hard work…Don’t be afraid of pain…Don’t be afraid of heavy weight.” – Quote from a poster my dad had in our basement weight room growing up. Complete 4 sets of each before moving on.
Today’s workout will give you a chance to work through some functional movements with lighter bells. Today is about loosening up the joints and testing your range of motion. Keep it simple here, and allow you body to stay relaxed. Go through the movements slowly with good form.
This flow is broken into two parts. The video was interrupted while filming, so the first part is more commentary of the procedures, and the second video is a real speed example. Watch both before attempting as it is a little more on the advanced side.
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!