Week 8

Day 1: Super Complex.  

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.

The Complex:

  1. 2 KB Swing 10
  2. 2 KB Clean 10
  3. 2 KB Rack Squat 10
  4. 2 KB High Pull 10
  5. 2 KB Overhead Press 10
  6. 2 KB Rack Reverse Lunge 5 ea
  7. 2 KB Bent Row 10
  8. 2 KB Chest Press 10 – 20

* If you only have one bell, you will have to perform the reps on each side.

 

Day 2: Static Hold Burnouts

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.

  1. 2 KB Overhead Press 10  w/ Overhead Hold burnout
  2. 2 KB Dead Clean 10  w/ Rack Hold burnout
  3. Suitcase Deadlift 10 – 20 w/  Farmer Hold burnout
  4. 1 Hand Swing 10 – 20 ea  w/ Bottoms Up Hold burnout ea

 

Day 3: Bottoms Up

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.

  1. Bottoms Up Hold and Squat. 10 ea  w/ Hand to Hand Row 10 ea  w/ Prone Plank 30-60 sec
  2. Bottoms Up Press 10 ea  w/ Gorilla Clean 10 ea  OR 1 KB Clean 10 ea  w/ Side Plank 30 sec ea
  3.  Bottoms Up Hold and Lunge 10 ea  w/ 1KB OR 2 KB Hinge Deadlift 10-20  w/ High Plank 30-60 sec

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.

 

Day 4: Core Crusher

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. 

  1.  2 Hand Swing 20
  2.  2 Hand Swing 20, 1 KB Pullover 10
  3.  2 Hand Swing 20, 1 KB Pullover 10, Bicycle Kick 10 ea
  4.  2 Hand Swing 20, 1 KB Pullover 10, Bicycle Kick 10 ea, High Plank 30 sec
  5.  2 Hand Swing 20, 1 KB Pullover 10, Bicycle Kick 10 ea, High Plank 30 sec, Goodmorning 10
  6.  2 Hand Swing 20, 1 KB Pullover 10, Bicycle Kick 10 ea, High Plank 30 sec, Goodmorning 10, 1 KB Getup Sit-up 10
  1. 2 Hand Swing 20, 1 KB Pullover 10, Bicycle Kick 10 ea, High Plank 30 sec, Goodmorning 10, 1 KB Getup Sit-up 10, 1 Leg Deadlift 10 ea
  1.  2 Hand Swing 20, 1 KB Pullover 10, Bicycle Kick 10 ea, High Plank 30 sec, Goodmorning 10, 1 KB Getup Sit-up 10, 1 Leg Deadlift 10 ea, Bridge Hold 30 sec
  1. 2 Hand Swing 20, 1 KB Pullover 10, Bicycle Kick 10 ea, High Plank 30 sec, Goodmorning 10, 1 KB Getup Sit-up 10, 1 Leg Deadlift 10 ea, Bridge Hold 30 sec, 1 KB Russian Twist 10 ea
  1.  2 Hand Swing 20, 1 KB Pullover 10, Bicycle Kick 10 ea, High Plank 30 sec,  Goodmorning 10, 1 KB Getup Sit-up 10, 1 Leg Deadlift 10 ea, Bridge Hold 30 sec, 1 KB              Russian Twist 10 ea, Turkish Getup 1 ea

 

Day 5: Heavy Day

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. Seesaw 2 KB Chest Press 5 ea  w/ Bridge Fly 10

*1 KB Chest Press 5 ea   w/ Plank Pullback 10 if you only have 1 bell.

  1. 1 KB Rack Squat TO 1 KB Rack Reverse Lunge 5 ea combo set  w/ Bootstrapper Squat 10
  2. Upright Row 10  w/ 1 KB Bent Row 5-10 ea
  3. Seesaw Press 5 ea  w/ Front Raise 10

*1 KB Overhead Press 5 ea if you only have 1 bell.

 

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!

%d bloggers like this: