Week 32

Day 1: Body-weight and KB Ladder

This workout will match a body-weight exercise and a KB exercise of similar nature and ladder them down from 6-1. There should be no rest within a set. You’ll rest as needed after you’ve laddered all the way down and then repeat for 3 total sets before moving on to the next round.

  1. Squat Jumps w/  Front Squat 6-1  (You’ll jump squat 6 and front squat 6,  then 5 of each, and so on until you’ve done 1 jump and 1 front squat)
  2. Push-up w/  1 KB Clean & Press ea  6-1
  3. Skater Lunge ea  w/ Low Side Lunge ea  6-1
  4. Bicycle Kick ea  w/ 1 KB Getup Sit-up 6-1

Day 2: Swing Cycle

Each round starts off with a series of swings and then transitions into other exercises that are completed for reps at your own pace. Each round starts with the same swing format, but the following exercises will change.

Round 1: 2 Hand Swing 20  to 1 Hand Swing 10 ea  to Leg Driver Swing 10 (All swings should be done consecutively without setting the bell down)

Finish with 1 KB Bent Row 20 ea, Upright Row 20, 1 KB High Pull 20 ea, and Front Raise 20

Round 2:  2 Hand Swing 20  to 1 Hand Swing 10 ea  to Leg Driver Swing 10

Finish with 1 KB Chest Press 20 ea, 1 KB Seated Press 20 ea, Jump Press 20, and Pushup 20

Round 3:  2 Hand Swing 20  to 1 Hand Swing 10 ea  to Leg Driver Swing 10

Finish with 1 KB Sumo Squat 20, 1 KB Hinge Deadlift 20, Front Lunge 20, and Bootstrapper Squat 20

Day 3: AMRAP

Complete the following list of exercises as many times as possible in 30 minutes.  Exercises that are written for 2 bells can be done on each side if you only have one bell.

  1. Alternate Clean 6 ea  OR 1 KB Dead Clean 6 ea
  2. KB Front Drag 6 ea
  3. 2 KB Snatch 6  OR single bell each side 
  4. KB Jump Squat 6
  5. Bottoms Up Press 6 ea
  6. Lateral Sit Through 6 ea


Day 4: Static Hold and Cardio

This workout will combine basic static holds with quick cardio bursts. The holds will vary in time depending on your bell weight and difficulty. The cardio segment will stay constant. You’ll complete 3 full rounds of each static hold and cardio combination. Single bell users will need to complete their holds on each side before doing the cardio.

Round 1: Overhead Hold 20-40 seconds  w/ Squat Jumps 20 seconds. (Repeat this combination 4 times in a row with no rest. Rest as needed when time is up, and repeat the sequence two more times before moving on.)

Round 2: Rack Hold 20-40 seconds  w/ Burpees 20 seconds. Repeat the sequence just like round 1

Round 3: Farmer Hold 30-60 seconds  w/ A sprint (You choose the distance.) If you don’t have space to sprint, perform high knees for 20 seconds. Repeat the same as the rounds before.


Day 5: Odds and Ends 

Today will focus on some of our less common exercises in varying formats. 

  1. Warmup round: Orbits 20 ea (Try to balance on 1 leg for added difficulty)  w/ Halos 20 ea.  Plank for 30-60 seconds and then repeat 2 more times.
  2. Low Windmill and 1 KB Overhead Squat ladder 1-7 on each side.
  3. KB Lunge Jump reverse Tabata. This means you’ll work for 10 seconds and rest for 20 seconds. You’ll complete 4 Tabata sets in one round. Complete 3 total rounds. (If you have one bell, hold the bell at your chest with two hands when performing the lunge jumps)
  4. Hike to Broad Jump Clean sets of 10 each.

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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