Set the clock for 25 minutes and complete the following list of exercises as many times as possible.
4 rounds of 4 exercises with cardio between each exercise. All reps are 15. You’ll start with the first KB exercise and then immediately do your cardio, followed by the next exercise, another cardio, and so forth until 4 KB movements and 4 cardio sets have been completed. I recommend running between each exercise, but if you don’t have the room, just pick a few cardio choices of your own.
1 KB Snatch, cardio.
This workout is made of 3 different short rounds that vary in style. Round 1 is a swing and pushup ladder, round 2 is a quick complex, and round 3 deals with static holds.
Round 2: 1-5 Ladder Complex. Keep alternating the bell back and forth, without setting it down until the ladder is complete. Start with 1 rep on each hand and work up to 5 reps of each exercise. 1 KB Clean to 1 KB Overhead Press to 1 KB Rack Squat
Round 3: This round is made of 3 sets. Each set uses a different static hold, followed by 3 exercises. Set 1: Overhead Hold as long as possible w/ Low Side Lunge 10 ea, 1 Leg Deadlift 10 ea, and KB Toe Touch 10
Set 2: Rack Hold as long as possible (repeat exercises above)
Set 3: Farmer Hold as long as possible (repeat exercises above)
Heavy circuit with 5 exercises. Increase the reps if you only have a lighter bell. Complete each rest with minimal rest, but then take a long rest between sets. Try to finish 5 rounds.
Complete a 6 minute Tabata set for each. That means you’ll do each exercise 4 times before resting. You’ll complete each round 2 times before moving on to the next group of exercises.
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!