Day 1: 300
This is SPARTA!!! This one might leave you feeling like you got kicked into a bottomless pit! Simple instructions. Complete 50 reps of each of the following exercises. Break the reps apart into smaller sets that work best for you.
- Gorilla Clean ea OR 1 KB Clean ea
- Sumo Squat Jump
- Seesaw Press ea OR 1 KB Overhead Press ea
- Rack Side Lunge (total reps)
- KB Toe Touch
Day 2: Walking Swing Complex
Each round starts with walking swings and mixes in other KB exercises to form a complex. Each sequence is repeated 4 times within the same round. There should be no rest within a round, and the bell should not be put down until the round is complete. Rest as needed once the round is finished.
*If you lack the space for walking swings, just replace them with standard swings.
Round 1: Walking Swing 5-10 (based off of available space) to 1 KB High Pull 10 ea, Walking Swing 5-10 back to your original starting point to Single KB Thruster 10. Repeat this sequence 4 times.
Round 2: Walking Swing 5-10 to Reverse Lunge Clean 5 ea, Walking Swing 5-10 back to your original starting point to Reverse Lunge Press 5 ea. Repeat this sequence 4 times.
Round 3: Walking Swing 5-10 to 1 KB Bent Row 10 ea, Walking Swing 5-10 back to your original starting point to 1 KB Overhead Squat 5 ea. Repeat this sequence 4 times.
Day 3: Heavy Day
Today we will use the “Rest Pause” format. You’ll complete your prescribed number of reps, rest 15 seconds, repeat the reps, rest 15 more seconds, and complete a third sets of reps. This counts as 1 full set. Take a long rest after your set. You’ll complete 4 Rest Pause sets before moving on to the next round.
- Bridge Chest Press 5 OR 2 KB Chest Press 5 OR 1 KB Chest Press 5 ea (single bell)
So you’ll press for 5 reps, and rest 15 seconds. Do this 3 times, and take a long rest. Repeat for 4 total sets.
- Suitcase Deadlift 6 OR 1 KB Sumo Squat 6
- 2 KB Bent Row 5 OR 1 KB Bent Row 6 ea
- 2 KB Seated Press 5 OR 1 KB Seated Press 5 ea
Day 4: Quad Complex
You’ll complex 4 different exercises together for this workout, each one decreasing in the number of reps. You’ll complete 3 rounds of each combo before moving on.
Round 1: 2 Hand Swing 20 to Front Squat 15 to Upright Row 10 to Low Side Lunge 5 ea. Rest as needed and repeat this complex 2 more times.
Round 2: Hand to Hand Swing 20 ea to Single KB Thruster 15 to Front Lunge 10 ea to Side Plank Row 5 ea.
Round 3: Hand to Hand Row 20 ea to Hand to Hand Sumo Squat 15 ea to Figure 8 to Hold 10 ea to Windmill 5 ea.
Day 5: Core Crusher
Each round will start with a 4 minute plank cycle, followed by various kettlebell or bodyweight exercises. You will complete 4 total rounds. That’s 16 minutes of planks with the additional exercises that follow.
Round 1: Prone Plank 30 sec to Side Plank 30 sec to opposite Side Plank 30 sec to High Plank 30 sec. Immediately repeat this sequence.
After planking, complete Low Windmill 10 ea, KB Toe Touch 25, and 1 KB Russian Twist 25 ea
Round 2: Prone Plank 30 sec to Side Plank 30 sec to opposite Side Plank 30 sec to High Plank 30 sec. Immediately repeat this sequence.
After planking, complete Windmill 10 ea, Goodmorning 25, and 1 KB Pullover 25
Round 3: Prone Plank 30 sec to Side Plank 30 sec to opposite Side Plank 30 sec to High Plank 30 sec. Immediately repeat this sequence.
After planking, complete Bicycle Kick 30 ea, 1 Leg Deadlift 15 ea, and 1 KB Getup Sit-up 10 ea
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!