Each round starts and finishes with farmer lunges. You can treat these as walking lunges if you have space, or lunge in place if you don’t. In between the lunges you’ll complete 4 other exercises. Rest as needed between rounds and try to complete 5 rounds. If you only have a single bell, hold it at your chest as you do your lunges, and complete the other exercises on each side.
Start the round with at least 10 total Farmer Hold lunges. Then immediately complete 2 KB Clean & Press 10, Renegade Row 10 ea, Close/Wide Chest Press 10, and 2 KB Russian Twist 10. Finish the round with another set of lunges and then rest before repeating. Complete 5 rounds.
Each circuit is comprised of 5 exercises, both bodyweight and kettlebell. Each exercise follows the 20/10 Tabata time. You will cycle through each of the 5 exercises 3 times is a row. That’s 15 total exercises, constantly following the Tabata clock. Rest as needed at the end before starting the round of exercises.
Just like the very annoying song, you’ll work through this list of 12 exercises, always repeating back to the first exercise and gradually adding on one exercise at a time until you’ve finally done all 12 in a row. The reps for each exercise are the same as the number round. The first exercise is only 1 rep, and the last one is 12 reps. Merry Christmas!
If you only have access to lighter bells, increase the reps on each exercise. Perform 4 sets of each superset.
Set a clock for 10 minutes and complete each of the following exercises within 1 minute. Whatever time is left in that minute is for rest. Repeat the exercises at the top of the next minute and continue for the duration of the 10 minutes. There are 3 rounds like this.
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!