Week 30

Day 1: KB Tempo

Just as in previous workouts, the tempo format means that you will perform a kettlebell exercise immediately followed by a cardio based body-weight exercise. In the past, I have asked you to pick a cardio exercise on your own, but today I’ll give some suggestions that you can choose to follow or not. There are 3 rounds listed. Try to complete each round twice!

Round 1: Hand to Hand Row 20 , cardio, Jump Press 10, cardio, Low Side Lunge 15 ea, cardio, KB Side Pushup 10, cardio. The cardio movement for this round could be 20 toe taps ea. These would be high knees in place, tapping the handle of the kettlebell with your foot for 20 reps on each foot.

Round 2: KB Jump Squat 10, cardio, 1 KB Clean & Press 10 ea, cardio, Front Raise 15, cardio, Hand to Hand Swing 20 ea, cardio. The cardio movement for this round could be lateral hops 10 ea. Stand on one side of the bell and hop laterally up and over the bell for 10 reps each way.

Round 3: KB Side Pushup 10, cardio, 1 KB Overhead Squat 5-10 ea, cardio, 1 KB High Pull 15 ea, cardio, Goodmorning 15, cardio. The cardio movement for this round could be the shuffle drill 5-10 rotations each way. Keep your hips and chest square facing the bell, and quickly shuffle your feet around the bell, making a circular path. Complete between 5-10 circular rotations around the bell in each direction. Try not to cross your feet during the process.

Day 2: Push and Pull

Simple concept of matching a pushing movement with a pulling movement. Complete each set 3-4 times before moving on. This one is upper body intensive so you may want to use lighter bells to keep from burning out.

  1. Bridge Chest Press 10  w/ Upright Row 10
  2. 2 KB Seated Press 10 or single press each side  w/ Seesaw Bent Row 10 ea or single arm row each side.
  3. KB Pushup 10-20 or regular pushups  w/ 2 KB Snatch 5-10 or single bell snatch each side.
  4. Single KB Thruster 10-15  w/ Side Plank Row 10 ea.

Day 3: Leg and Core Tabata

We’ll give the upper body a rest and work some Tabata rounds focusing on leg and core exercises. Each full round will be comprised of 12 Tabata sets for each exercise. That’s 12  minutes of work. You can take a longer “halftime” rest after set 6 and then finish out the round. 

Round 1: Match Hand to Hand Sumo Squat  w/ KB Hand to Hand Drag. So squat for 20 second, rest 10, and then drag for 20 seconds and rest 10. Do this 12 times.

Round 2: Match Front Lunge  w/  Goodmorning

Round 3: 1 KB Hinge Deadlift  w/  KB Anchored Leg Raise

Day 4: Heavy 6’s

Another circuit style heavy day. You’ll work through 6 exercises, for 6 reps each, for 6 rounds.

Increase your reps if using a lighter bell.

  1. Suitcase Deadlift to 2 KB Hinge Deadlift combo (Single does 1 KB Sumo Squat to Hinge DL)
  2. 1 KB Snatch ea
  3. 2 KB Pullover (Single bell goes heavy or increases reps)
  4. Bridge Chest Press (Single bells on each side)
  5. 1 KB Bent Row ea
  6. Low Windmill ea

Day 5:  Kettlebell and Cardio

Each set starts and finishes with a cardio movement for 30 seconds, combined with a kettlebell exercise sandwiched in-between, for 60 seconds. There should be no rest between these exercises. You will rest for 30-60 seconds at the end of the set and then repeat it for a total of 4 sets. Rest as needed in-between rounds

Round 1:Squat Jumps to Alternating 1 KB Clean & Press to Squat jumps

Round 2:Sprawl to Reverse Lunge Clean 30 sec ea to Sprawl 

Round 3: Bear Squats to Figure 8 to Hold to Bear Squats

Round 4: Mt. Climbers to KB Toe Touch to Mt.Climber

 

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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