Week 36

Day 1: Farmer Lunge Cycle

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.

Day 2: Tabata Circuits

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.

Round 1: Sumo Squat Jump  to  Hand to Hand Swing  to  Prone Plank  to  Seated Front Raise  to  1 KB Getup Sit-up. Repeat 2 more times.

Round 2: Leg Driver Swing  to  Plank Pullback  to  Hand to Hand Row  to  Front Lunge  to  Bridge Hold. Repeat 2 more times.

Round 3: Single KB Thruster  to  High Plank  to  Updowns  to  Upright Row  to  KB Toe Touch. Repeat 2 more times.

Day 3:  12 Lifts of Christmas 

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!

1. Turkish Getup ea  
2. Anyhow Squat OR  1 KB Overhead Squat
3. Half Viking ea
4. Side Lunge to Clean ea
5. Burpees
6. Squat Upright Row
7. 1 KB Pullover
8. Gorilla Clean ea  OR 1 KB Dead Clean ea
9. KB Side Pushup
10. Hand to Hand Row
11. Goodmorning
12. Lateral Sit Through

Day 4: Heavy Day with Core

If you only have access to lighter bells, increase the reps on each exercise. Perform 4 sets of each superset.

1. 1 KB Chest Press 5 ea  w/ 1 KB Pullover 10 and Prone Plank 30 sec
2. 1 Leg Deadlift 5 ea  w/ 1 KB Russian Twist 10 and High Plank 30 sec
3. 1 KB Bent Row 5 ea  w/ KB Toe Touch 10 and Side Plank 30 sec ea.
4. 1 KB Overhead Press 5 ea  w/ KB Hand to Hand Drag 10 and Superman 30 sec

Day 5: Every Minute On the Minute

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.

Round 1: Leg Driver Swing 4, 1 KB Dead Clean 2 ea, Pushup 5

Round 2: Half Viking 2 ea, Sumo Squat Jump 3, Sprawl 4

Round 3: Side Lunge to Clean 2 ea, KB Lunge Jump 3 ea, Halos 3 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!