Week 38

Day 1: Right Left Double

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.

1. 2 KB Chest Press 5  R,L,DB reps. So press one on the right, press one on the left, and then press double. Repeat this for 5 reps.
2. Renegade Row to 2 KB Bent Row 5  R,L,DB reps. From the renegade position, row on the right, then row on the left, then jump up between the bells and double row. Repeat for 5 reps.
3. 2 KB Rack Reverse Lunge to 2 KB Rack Squat 5  R,L,DB reps. Lunge on the right, then lunge on the left, then squat. Repeat for 5 reps.
4. 2 KB Overhead Press 5  R,L,DB reps. Press on the right, press on the left, and then press double. Repeat this for 5 reps.

 

Day 2: Bodyweight and KB Intervals

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. 

1. Squat Jumps w/  2 Hand Swing
2. Skater Lunge w/  2 KB Clean & Press (Single bell should continuously alternate hands)
3. Mt. Climbers w/  2 KB High Pull (Single bell should Upright Row)
4. Sprawl w/  Alternating Low Side Lunge

 

Day 3: Heavy Day

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.

1. Single Bell Farmers Hold Reverse Lunge 5 ea. Hold the bell at your side, and step back with the same side leg.
2. 1 KB Overhead Press 3-5 ea
3. 2 Hand Swing 10
4. Upright Row 5
5. 1 Leg Deadlift 5 ea
6. Single arm 1 KB Getup Sit-up. 3 ea

 

Day 4: Core Crusher

Each round starts with windmills, and then transitions into other kettlebell and bodyweight exercises.  Complete each round 3 times before moving on.

1. Windmill 5-10 ea (depending on difficulty)  to Goodmorning 10  to KB Hand to Hand Drag 10 ea  to Prone Plank 60 seconds.
2. Windmill 5-10 ea  to 1 KB Hinge Deadlift 10-20 (depending on weight)  to KB Anchored Leg Raise to  Side Plank 30 seconds ea.
3. Windmill 5-10 ea  to 2 Hand Swing 15-20  to 1 KB Pullover 10  to Superman 30 seconds

 

Day 5: Updown Complex Ladder

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 )

Updown, Jump Press, Hand to Hand Swing, KB Jump Squat, 1 KB Snatch ea, 1 KB Getup Sit-up

 

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!