Week 7

Day 1:  High Intensity Combos

This workout was designed with a lighter, to moderate, weight bell in mind. The goal is to keep a faster pace, and get the heart rate up. Each round will combo 4 movements together, working one side at a time, with brief rests built in.  Ideally, the bell should be a weight where it’s heavy enough to make the time frame challenging, but also light enough where you can keep your pace constant. If you only have one bell option, either add time to the rounds or take time away.

* Complete each set for 1 minute on each hand (2 min. total).  Rest for only 30 seconds, and then repeat for a total of 3-4 sets. That’s 6-8 minutes of total work time that should leave you out of breath when finished.  At that point take a longer rest before starting the next combo round.

Round  1: Clean, to racked lunge jump, to sprawl, to pushup for 1 min and then immediately switch sides.

Round 2: Sumo Jump, to dead clean, Skater’s lunge clean, to high pull for 1 min and then immediately switch sides.

Round 3: Bent Row, to snatch from dead, to thruster, to 1 leg deadlift for 1 min and then immediately switch sides.

Day 2: 50/50

Complete 50 reps of each exercise on each side. Break up the reps into smaller sets, however you feel works best for you.

  1. 1 Hand Swing
  2. 1 KB Rack Thruster
  3. Side Lunge to Clean
  4. 1 Leg Deadlift
  5. 1 Arm Getup Sit-up (Perform a getup situp, but only hold the bell in one hand)

 

Day 3:  Chest Day

Each Superset will begin with a chest exercise, followed by a pulling movement. Take adequate rest between sets for proper muscle recovery.  Complete 3-4 sets of each sperset.

  1. Close/Wide Chest Press 10 ea   w/ 1 KB Bent Row 10 ea
  2. Bridge Chest Press  10 ea  w/ Seesaw Bent Row  10 ea
  3. Bridge Fly 10  w/ Upright Row 10
  4. Pushup Burnout (Do as many pushups as you can until failure for 3 – 4 sets)

 

Day 4:  Carry Complex

Depending on the space you have to work with, the carry portion of the workout should last for about 30 seconds. That might be 1 lap around your yard, the length of the gym floor, or multiple lengths of a hotel room. Whichever the case may be, you will start with a carry, followed by a kettlebell exercise, then into a second carry, finishing with the same exercise.

That’s 2 carries and 2 exercises completed without setting the bells down. Rest as needed after that round and repeat it 3-4 times. If you have one bell, perform the carry for 30 seconds on each hand and perform the exercises on each side. You made need to add time to certain carries if you have a light bell.

Round 1: Farmer carry about 30 seconds to 2 KB Rack Squat 10 and repeat.  

Round 2: Rack carry about 30 seconds to 2 KB Overhead Press 10 and repeat

Round 3: Overhead carry about 30 seconds to 2 KB High Pull 10 and repeat

Bonus Round 4: Bottoms Up carry about 30 seconds (one hand at a time) with 1 KB Pullover

10 and repeat

 

Day 5: 7’s

You will complete 7 reps of 7 different exercises for 7 rounds

  1. 2 KB Clean & Press  OR  1 KB Clean & Press ea
  2. Leg Driver Swing
  3. 2 KB Bent Row  OR  1 KB Bent Row ea
  4. Burpees
  5. Squat Upright Row
  6. Step Back ea
  7. KB Side Pushup ea  OR Pushup

 

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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