You have one minute to complete each exercise, resting for the remainder of the time until the next minute begins, starting a new exercise. Complete the following 5 exercises twice through to cover the 10 minutes. All are written for double bells, so you can complete half of the reps on each side if you only have 1 bell. You’ll complete this EMOM round twice for 20 total minutes of work.
Repeat the list, and then rest as needed. Complete a second round when ready.
You’ll work through 4 different 30/30 segments, resting for 30 seconds, and moving to the next set. Complete 4-5 rounds total.
Just the basics. The only 4 strength exercises you need. Each one is matched with a core exercise to superset. Compete each round 4 times before moving on. Written for 2 bells, but can be done by completing reps on each side.
While working through the turkish getup, you’ll treat it as a complex by stopping at the top position and completing a quick cycle before working back down. You’ll do 5 turkish getups on each side, with added top exercises, and then rest as needed. Complete 4-5 rounds of this.
Turkish Getup, Pause at the top and complete 1 KB High Pull 5, 1 KB Rack Front Lunge 5, and 1 Hand Swing 5. Press the bell again and work back down to the start position. Switch sides and repeat until you’ve done 5 reps on each side. Rest as needed, and repeat this format 4-5 times.
You will work through several short 1-5 ladder sets. Each ladder has 3 exercises, and you’ll complete each one 3 separate times before moving on to the next ladder. Try not to rest within a ladder, but rest as needed between sets.
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!