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