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.
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.
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.
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.
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
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!