This workout supersets two leg exercises together at a time. Complete 4 sets each before moving on.
Similar to Day 1, this workout will superset 2 upper body exercises together. Complete 4 sets each before moving one.
Another Every Minute on the Minute. Set the clock for 10 minutes and complete the following 3 exercises within each minute. Take a long rest and complete second round with 3 new exercises. Increase or decrease reps to adjust difficulty and rest time.
Complete 10 combo reps then transition into a 1 minute cardio set, and then finish it off with a core set. Complete 3 sets of each round.
Round 2: 1 KB Overhead Squat to Figure 8 to Hold 6 ea. (Press the bell after the figure 8 to complete the overhead squat on that side and continuously alternate.) Squat Jumps 30 seconds to Mt. Climbers 30 seconds. 1 KB Russian Twist 20 ea
Round 3: Half Viking to Step Back 6 ea. (Just like the previous round, use the step back to get the bell to other hand and continue to alternate your reps side to side.) Burpees 30 seconds to Tuck Jumps 30 seconds. KB Hand to Hand Drag 10 ea.
Very simple concept. Basic movements are performed, working with slow, negative reps. Think about counting to 5 in your head as you release each rep. Take an adequate rest between sets. No need to try to rush through this one. Complete 4 sets each.
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!