Week 4

Day 1: Kettlebell and Cardio

Each set starts and finishes with a cardio movement for 30 seconds; combined with a kettlebell exercise sandwiched in-between for 60 seconds. There should be no rest between these exercises. You will rest for 30 seconds at the end of the set and then repeat it for a total of 4 sets. Rest as needed in-between rounds

Round 1: Mt. Climbers to Hand to Hand Swing to Mt. Climber

Round 2: Skater Lunge to 1 KB Snatch OR 1 KB High Pull (Perform 30 sec.on each hand) to Skater Lunge

Round 3: Front Sit Through to 1 KB Getup Sit-up to Front Sit Through

Round 4: Plank Pull Back to Front Squat to Plank Pullback


Day 2: Ascending Ladder 1-10 

Start with 1 rep on each exercise and increase your reps each round until you finish with 10 reps on each exercise.

  1. Single KB Thruster OR 2 KB Rack Thruster
  2. Side Plank Row ea
  3. KB Side Pushup ea OR Pushup
  4. Bootstrapper Squat
  5. Windmill ea
  6. Burpees


Day 3: 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 4: Turkish Getup Complex

You will perform a kettlebell exercise at the top of each Turkish Getup before working your way back down. Immediately repeat the same thing on the opposite side and then finish the set with a 30-60 sec plank hold. You will complete 3-4 sets of each exercise before moving on to the next one.

Watch this demo video!

1.1 KB Rack Front Lunge 10 at the top of the Turkish Getup

2. 1 KB Clean & Press 10 at the topp

3. 1 KB Rack Thruster 10 at the top 

4. 1 KB Snatch 10 OR 1 KB High Pull 10 at the top


Day 5: Rest Pause Sets

Perform 10 reps of each exercise and immediately check the clock and rest 15 seconds. Then perform another set of 10 reps and rest again for 15 seconds. Perform a final set of 10 reps. This counts as one round. Rest as needed at the end of each round. You will complete 3 total rounds before moving on to the next exercise.

  1. 2 KB Chest Press
  2. 2 KB Rack Squat
  3. 2 KB Clean
  4. Upright Row

**If you only have one kettlebell, finish the entire Rest/Pause round on one side before switching to the other side to repeat. This will add to the amount of time needed to complete the workout.


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!

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