Week 5

Day 1: Right, Left, Double

This workout is designed for double bells that are heavier in weight. If you do not have access to heavy bells, just increase the reps.  If you only have 1 kettlebell, just perform the reps on each side. Complete 4 sets of each superset.

  1. 2 KB Chest Press R,L,DB 5  w/ 1 KB Russian Twist 10

* You will press 1 on the right, then 1 on the left, then both bells as your double.  That counts as 1 rep! Perform 5, R,L,DB reps followed by your superset exercise, and then rest as needed before the next set.

  1. 2 KB Bent Row R,L,DB 5  w/ 1 KB Pullover 10

*Apply the same format as the chest press round.

  1. 2 KB Rack Front Lunge AND 2 KB Rack Squat R,L,DB 5  w/ 1 KB Getup Sit-up 10

* You will hold both bells in the rack position and lunge 1 on the right, then 1 on the left, then perform 1 squat as your double.  (Unless you can do a double lunge. If so, please send me that video!!)

  1. 2 KB Overhead Press R,L,DB 5  w/ KB Toe Touch 10

*Apply the same format as the chest press round.

 

Day 2: “Slow / Fast”

This workout combines slower, heavier bell exercises, with faster, lighter bell or bodyweight exercises.  Perform 10 “slow” reps, plank 30, and then 10 “fast” reps. Rest as needed and repeat for 3-4 total sets.

  1. Alternate Clean 10 ea  w/ Prone Plank 30 sec  w/ Gorilla Clean10  ea

*If you only have one bell, change the alternate clean to a 1 KB Dead Clean and the gorilla clean to a regular 1 KB Clean

  1. Front Squat 10  w/ High Plank 30 sec  w/ KB Jump Squat10
  2. 1 KB Overhead Press 10 ea  w/ Side Plank 30 sec ea  w/ Jump Press 10
  3. 1 KB Rack Reverse Lunge 10 ea  w/ Bridge Hold 30 sec  w/ KB Lunge Jump 10 ea

 

Day 3: Ascending and Descending Ladder

Exercises will be performed following a “Count by 5” ladder set. This means during one full round, your sets will count by 5 – 10 – 15 – 20 – 15 – 10 – 5.  This totals to 7 total small sets of 80 total reps! You will also perform a cardio movement in between each small set for 10 reps. Minimize your rest between small sets and rest as needed between rounds.

Round 1. Ladder set of 2 Hand Swing  w/  Mt. Climbers 10 ea

Round 2. Ladder set of Jump Press   w/ Pushup 10

Round 3. Ladder set of Suitcase Deadlift  w/  Skater Lunge 10 ea

Round 4. Ladder set of Seesaw Bent Row ea  OR 1 KB Bent Row ea   w/ Sprawl 10

 

Day 4:  Jump Around

Each set begins with a plyometric movement and ends with a complex. Complete each round 3 times before moving on to the next round.

***This workout requires a large amount of space. If you only have a small space, turn around after each plyometric jump or two and repeat back in the opposite direction until all reps have been performed.

Round 1: Hike to Broad Jump 10 and then perform a complex with Hand to Hand Swing 10 ea, Upright Row 10, and Updowns 5 ea.

Round 2: Hike to Broad Jump Clean 5 on the right side and continue into the complex on the right side with 1 KB High Pull 10, 1 KB Overhead Press 10, and 1 KB Rack Squat 10.  Then immediately repeat the same sequence on the left side, starting with the 5 Hike to Broad Jump Clean, and finishing with the same complex. This is all 1 round!

Round 3: Hike to Broad Jump and Sprawl 10 and then complete a complex on each side with Reverse Lunge Clean 5 ea, and Side Lunge to Clean 5 ea.

* To clarify, perform the hike to broad jump, set the bell down, and then sprawl. Pick the bell back up and repeat for 10 reps.

Day 5: Cardio and Core

Continuously alternate between core exercises and cardio movements for 5 minutes at a time. You will complete 4 rounds for a total of 25 minutes. There is no official rest time within the 5 minute rounds, but rest as needed between rounds.

Round 1: KB Hand to Hand Drag 5 ea  w/ Lunge Jump 10 ea

Round 2: 1 KB Getup Sit-up 5 ea  w/ Front Sit Through 5 ea

Round 3: KB Anchored Leg Raise 10  w/ Squat Jumps 10

Round 4: 1 KB Hinge Deadlift 10  w/ Bear Squats 10

 

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!

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