This workout is best done with 2 bells. Single bell users will do reps individually on each side. The idea is to continuously alternate between a rep on the right side, then the left side, then double bell until 5 of each is completed. Take a long rest between sets and repeat for 3 sets.
Much like a timed ladder set, each round will combo a bodyweight exercise with a KB exercise starting at 60 seconds each with 15 seconds in between. It continues to 45 seconds each, 30 seconds, and 15 seconds to finish the round, always resting 15 seconds between exercises. You would rest as needed after the round and then repeat it 2 more times before moving on.
This one is a circuit style workout. Increase the reps if you only have a lighter bell. Complete 5 rounds, taking large breaks between rounds.
Each round starts with windmills, and then transitions into other kettlebell and bodyweight exercises. Complete each round 3 times before moving on.
Start by performing 2 Updowns, followed by the same number of reps of each of the following exercises listed below. Each consecutive round will ladder up 2 reps, as will the additional exercises. You can finish at the top of the ladder with 10 reps each, or choose to work back down finishing with 2 reps again. So the complete ladder will be ( 2 – 4 – 6 – 8 – 10 – 8 – 6 – 4 – 2 )
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!