This workout is broken into two parts. Part one is a 4 exercise complex that is served best with heavier weight. If you only have a lighter bell just increase the reps. The complex should be completed on each side for 4 sets. Part 2 is a 10 – 1 ladder round that is also comprised of 4 exercises, but this time with 2 lighter bells. If you only have 1 bell, complete the reps on each side.
Today’s workout will combine a kettlebell exercise with a core movement. These two exercises will continuously alternate, working for 30 seconds and resting for 15 seconds until each exercise has been done 4 times. Complete that set 3 total time before moving on.
You’ll start out with two, untimed exercises done for 10 reps each and then rest for 30 seconds. After that rest, you run through a gauntlet of 10 exercises in a row, each at 30 seconds. Thats 5 minutes of work without rest. These exercises are mix of bodyweight and kettlebell movements, including core. Rest as needed after the entire round and then repeat 2-3 more times.
Rest 30 seconds
Complete the following list for 30 seconds each with no rest:
This heavy workout will follow quick 3-1 ladders on each side counting as one set. You will complete 3-4 sets per exercise.
Follow this flow for either 2-3 minutes or 4-5 cycles on each side. Rest as needed and then repeat for 3-4 total rounds.
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!