Week 43

Day 1: Complex and Ladder

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.

Complex: Complete 4 sets: 1 KB Dead Clean 4  to 1 KB Overhead Press 3  to   

1 KB Rack Squat 2  to 1 KB Rack Reverse Lunge 1 and then repeat on the opposite side. 

10-1 Ladder: 2 KB Chest Press, Renegade Row, Suitcase Deadlift, 2 Hand Swing

Day 2: 30/15 KB and Core

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.

Round 1: 1 KB High Pull right  to 1 Leg Deadlift right. Repeat on the left side and then again right and left.

Round 2: 1 KB Bent Row right  to KB Front Drag right. Repeat on the left side and then again right and left.

Round 3: 1 KB Rack Front Lunge right  to 1 KB Getup Sit-up right. Repeat on the left side and then again right and left.

Day 3: 30 and Switch

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.

2 KB Clean & Press 10  and 2 KB Rack Squat 10  (Single bell users do 10 reps on each side)

Rest 30 seconds

Complete the following list for 30 seconds each with no rest:

1. Prone Plank
2. Leg Driver Swing
3. Upright Row
4. Alternating 1 KB Dead Clean (switch hands each rep)
5. KB Side Pushup or just regular pushups.
6. Hand to Hand Sumo Squat
7. Reverse Lunge Press Right
8. Reverse Lunge Press Left
9. 1 KB Russian Twist
10. Lateral Sit Through

Day 4: Heavy Day 

This heavy workout will follow quick 3-1 ladders on each side counting as one set. You will complete 3-4 sets per exercise.

1. 1 KB Dead Clean. So you’ll clean 3 on the right, 3 on the left, and then immediately repeat 2 reps and 1 rep with minimal rest. Then rest as needed and repeat the whole set 2-3 more times.
2. 1 KB Chest Press following the same format as before.
3. Rack Side Lunge
4. 1 KB Snatch

 

Day 5: KB Flow

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.

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!