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
Start with 1 rep on each exercise and increase your reps each round until you finish with 10 reps on each exercise.
If you only have access to lighter bells, increase the reps on each exercise. Perform 4 sets of each superset.
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.
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2. 1 KB Clean & Press 10 at the topp
3. 1 KB Rack Thruster 10 at the top
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.
**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.
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!