Move Every Day
This workout will begin with a quick, 3 minute endurance swing, followed by a complex, and finishing with another endurance swing. The complex will be repeated for 4 total rounds.
1 KB Clean 6 to 1 KB Overhead Press 6 to 1 KB Rack Squat 6 to 1 KB Snatch 6 to 1 Leg Deadlift 5. Repeat on the opposite side, and then rest as needed before repeating.
Each round will incorporate a bodyweight exercise that will ladder down from 10-5, matched with a kettlebell exercise that will remain constant. The goal is to complete each round with minimal rest.
Ideally, if you have space to work with, you will carry the bells a distance that suits you best. If you only have 1 bell, complete the carry on each hand. If you do not have space, complete a static hold for anywhere between 30 seconds and a minute depending on difficulty. After the carry, you’ll transition directly to the core set. Rest as needed and repeat each round 3-4 times.
Round 1: Overhead Hold Carry to 1 KB Russian Twist 20 ea to Prone Plank 30-60 seconds
Round 2: Rack Hold Carry to KB Toe Touch 20 to Bridge Hold 30-60 seconds
Round 3: Farmer Hold Carry to KB Hand to Hand Drag 10 ea to Side Plank 30 seconds ea
Complete each set 4 times before moving on.
The beginning of this workout focuses on the Turkish Getup, and infuses presses into the progression at 3 different points. This is designed for a heavier bell if possible.
Work your way back down through the progression and then repeat on the opposite side
*The range of rep choices are estimated for varying bell sizes. Ideally, grab a heavy bell and go (3-2-1). Complete 4 sets before moving on.
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!