Week 41

Day 1: AMRAP

Set a clock for 25-30 minutes and complete as many rounds as possible of the following exercises.

1. Half Viking 4 ea
2. 1 KB Overhead Squat 4 ea
3. Gorilla Clean 10 ea  OR 1 KB Clean 10 ea
4. Low Side Lunge 10 ea
5. KB Anchored Leg Raise 10
6. Front Sit Through 10 ea

 

Day 2: KB Tempo

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.

 

Day 3: Tabata Light 

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

 

Day 4: Tabata Heavy

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

 

Day 5: Turkish Getup to Figure 8 Flow

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.

 

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!