Move Every Day
Set a clock for 25-30 minutes and complete as many rounds as possible of the following exercises.
Today’s workout is intended to get the heart rate up and as you alternate between kettlebell exercises and cardio movements. Ideally, if you have enough room or at least have access to a treadmill, you’ll run between sets. Otherwise, choose any cardio exercise that you like and do that. You’ll complete 4 tempo rounds total. If running, just pick a short distance, no more than 100 yards.
Round 1: 1 KB Hinge Deadlift 15-20, cardio, 1 Hand Swing right 20, cardio, 1 Hand Swing left 20, cardio, Leg Driver Swing 20, cardio.
Round 2: 1 KB Clean & Press right 10-15, cardio, 1 KB Clean & Press left 10-15, cardio, 1 KB Bent Row right 20, cardio, 1 KB Bent Row left 20, cardio.
Round 3: 1 KB Sumo Squat 20, cardio, 1 KB Rack Front Lunge right 10, cardio, 1 KB Rack Front Lunge left 10, cardio, Front Squat 15, cardio.
Round 4: 1 KB Russian Twist 25, cardio, 1 KB Pullover 20, cardio, KB Toe Touch 15 ,cardio, 1 KB Getup Sit-up 10, cardio.
This workout follows the 20/10 Tabata timer, and all exercises are intended to be done with “lighter” weight, as the Tabata rounds are long. Each round will consist of 3 exercises that are done 6 times each. That’s 9 minutes in length. You’ll complete 3 rounds.
Round 1: 1 KB Snatch right to 1 KB Snatch left to Upright Row
Round 2: Hand to Hand Row to Hand to Hand Swing to Hand to Hand Sumo Squat
Round 3: 1 KB High Pull right to 1 KB High Pull left to KB Side Pushup
Same idea as Day 3 but with heavier bells and shorter rounds. Each round will now be 4:30 in length. That’s 3 times each exercise. There are 4 total rounds today.
Round 1: 1 KB Chest Press right to 1 KB Chest Press left to Seated Front Raise
Round 2: 1 KB Bent Row right to 1 KB Bent Row left to 2 Hand Swing
Round 3: 1 KB Sumo Squat to 1 KB Hinge Deadlift to Pushup
Round 4: Low Windmill right to Low Windmill left to Step Back
For 3-4 minutes at a time, you’ll perform a continuous Turkish getup cycle, alternating from side to side, and never setting the bell down. The bell will transition to each hand through the Figure 8. Complete this flow 3 times.
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!