This one will surely get the heart rate up! There are 8 consecutive exercises stacked together as a complex, with a long cardio set in between each complex round. The length and difficulty of this workout will vary depending on how many rounds you choose to push through and the type of cardio you have access to.
Start with your cardio set and then try to move into the complex with no more than 1 minute rest from the end of your cardio. Again take about another 1-2 minutes rest after the complex and repeat for anywhere between 3-6 rounds.
Cardio options: Faster paced run for ¼ to ½ mile, cardio machine such as a bike, rower, versa climber, elliptical, stair climber, etc. for 3-5 minutes, or simply pick a few of the body weight exercises from the Master List in the menu above.
* If you only have one bell, you will have to perform the reps on each side.
The idea for this workout is to complete an exercise and then continue directly into a static hold that utilizes the same muscles as the exercise just performed. You will try to maintain your hold for as long as possible. Take ample rest between sets (2-3 minutes) and repeat for 3-4 sets before moving on to the next exercise.
*If you only have 1 bell, perform your reps and static hold on side and then immediately repeat on the other side before taking any rest.
This workout mainly focuses on exercises that are performed from the bottoms up hold. You will work through a KB super set, followed by a 30-60 second plank hold. The bottoms up exercises are always single bell, and reps are to be completed on both hands before moving to the second exercises of the super set. Complete each set 3-4 times before moving to the next round of exercises.
*Often times your non-dominant hand has a harder time with this hold. Whenever the bell drops out of position, just reset it and continue your reps.
4.Bonus Challenge: Try doing a Turkish Getup from the bottoms up position. Perform 1 rep on each side and repeat for 3-4 sets.
Today’s workout starts with one exercise and adds an additional exercise to the list each round. (Think similar to the 12 Days of Christmas song) There are a total of 10 rounds of exercises.
Keep it simple. Heavy bells…low reps…plenty or rest. If you only have lighter bells you will increase your reps. Complete each round 4 times.
*1 KB Overhead Press 5 ea if you only have 1 bell.
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!