While I usually have an “all out” challenge workout planned for the weekend, during the week I usually don’t have quite as much time–or I might be traveling. Here’s a couple of very recent examples–both with a descending ladder . The weekend travel example is bodyweight only, it was part of my recent long weekend in Chicago wrapped around a Monday AI event hosted at a very cool place called mHUB (More about that on my other websites however.). I took advantage of the wonderfully cool and overcast day to tack on a fast 6 mile walk exploring multiple zipcodes–and getting snacks all along the way that Sunday. Of course this was the day after I walked around for 11 miles or so finding a bunch of neat street art, unique restaurants, etc. All in all a great weekend. To be fair, I made sure to do a similar thing yesterday in Chapel Hill – while this exploring tended to be more brunch and nature-based, the 7 or so mile walk in the process was great after the insane all-out poker chips workout with my partner in workout insanity. (That’s for another time though – just wait until you hear what we have planned for her 50th birthday).
FAST Weekday Kettlebell and Bodyweight Challenge
Again, be sure to modify this to your level – that might mean fewer reps, more reps, lighter or heavier weights, or a variation on the exercises chosen (example: bodyweight rows instead of pullups if you’re working towards that first pullup)
Warmup:
Joint mobility sequence (note this just refers to the beginning of the video, not the whole thing! If you have more time, do check out the follow along video for the Cal Poly Hip Flow, it’s challenging, but time well spent)
Kettlebell warmup sequence 3x:
- 10 kettlebell swings (moderate weight, I always use a 16kg)
- 3-5 kettlebell goblet squats (optional: prying variation for first rep)
- 3/3 Round the worlds
Main Circuit (Descending Ladder Sequence)
I based the numbers on my first near-max (aka your max GOOD reps, and be honest if you cheat you only cheat yourself…) and then went down by 2s for as long as it made sense. Because I had time for 4 total rounds I stopped decreasing the reps when I hit 5, so I could make sure I got the amount of volume I wanted for this particular Wednesday. The kettlebell used below is the 16kg I keep in the car for workouts in the park (hince the high rep swings. If you’re used to sets of 10 and 20, going to 25 is an interesting mental challenge moment. It’s good to mix it up as long as you’re keeping all the reps strictly and correctly performed. Adjust the other reps to your level and preferences. Likewise you may or may not have the space for a protected 50 yards of backwards walking, use your best judgement and stay safe!
- Pullups: 9
- Kettlebell Clean and Press: 9/9
- Kettlebell Swings: 25
- Tactical Lunges: 9/9
- Backwards walk out and back
- Pullups: 7
- Kettlebell Clean and Press: 7/7
- Kettlebell Swings: 25
- Tactical Lunges: 7/7
- Backwards walk out and back
- Pullups: 5
- Kettlebell Clean and Press: 5/5
- Kettlebell Swings: 25
- Tactical Lunges: 5/5
- Backwards walk out and back
- Pullups: 5
- Kettlebell Clean and Press: 5/5
- Kettlebell Swings: 25
- Tactical Lunges: 5/5
- Backwards walk out and back
Abs and grip finisher 3x:
3x
10x HKR 1,1, 1
Pump stretch 1, 1 , 1
Cool down again with joint mobility sequence
Chicago Weekend Outdoor Workout and Walk
Some Chicago residents were not ready for this… shout out to the random Dad at the park with his kids who almost walked into a tree upon witnessing the pullup bar antics. While I don’t expect everywhere to have the Thompkins Square Park NYC pullup bar and bodyweight exercise phenomenon, I’d love to find the Chicago equivalent. It’s gotta be out there. I was super pleased to find these very nice pullup bars (and also some parallel dip bars) very close to where work has a condo, and then discovered that the park was on one end of the 606 trail (very recommended). So I did this quick descending ladder to get in some reps then a brisk walk on the trail, a snack, and a brisk walk back. It was wonderfully cool and overcast out — just like I like it!
Warmup with Joint Mobility
(see above, though I did a shorter version with no hands on the ground, but additional upper body stretches with the bar)
Descending Pullup Ladder with “Active Rest” Backwards Lunges
- Pullups: 9
- Alternating Backwards Lunges: 20
- Pullups: 8
- Alternating Backwards Lunges: 20
- Pullups: 7
- Alternating Backwards Lunges: 20
- Pullups: 6
- Alternating Backwards Lunges: 20
- Pullups: 5
- Alternating Backwards Lunges: 20
- Pullups: 4
- Alternating Backwards Lunges: 20
- Pullups: 3
- Alternating Backwards Lunges: 20
- Pullups: 2
- Alternating Backwards Lunges: 20
- Pullups: 1
- Alternating Backwards Lunges: 20
6 Mile walk, brisk pace (Matcha Latte and fancy protein bar snack at 3 miles haha)
Cool down and stretches indoors afterwards
Let me know if you try these, or your own variations of them in the comments below!!
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