Set a clock for 10 minutes. The exercises in each round below should be completed once each minute for 10 minutes. Whatever time is left after you have completed the reps is yours to rest until the next minute starts. So each set should be completed 10 times within that 10 minute round.
**This workout is designed for heavier bells, so if you have light bells, increase the reps a bit. You should finish each set with between 20-30 seconds of rest time.
Perform each exercise for 30 seconds on the right side and then immediately repeat on the left side. Rest for about a minute and then repeat the same round again for 3 total sets before moving on to the next round.
* *A few exercises do not really have a right and left side (Ex. Figure 8) You will just perform these exercises twice within each set
Give these advanced exercises a try, but be sure to use the modifications if you cannot perform the exercises properly with good form.
Complete 5 rounds of each super-set!
or Front Squat 20)
Complete 3-4 sets ea.
Complete 3 rounds of each complex with 1-2 minutes of rest between eat set. Below each video is a single bell modification if you do not have access to two bells. All exercises are completed with 10 reps each.
Single bell Modification: Substitute the final suitcase dead-lift with 1 KB Sumo Squat 10. The first two exercises can be done with a single bell on each side.
Single bell Modification: Substitute the final dead-lift with 1 Leg Deadlift 10. The first two exercises can be done with a single bell.
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!