Bloom to Fit Workout of the Week Episode 14: One Handed Climbers

Bloom to Fit Workout of the Week Episode 14Welcome to Episode 14 of the Bloom to Fit Workout of the Week series.

On the very last day of the 21 day kettlebell swing challenge that happened a few weeks back, I sent out a ‘special task’ to all participants. 

The special task contained this week’s workout.

This is an awesome combination of strength and endurance built around two incredible exercises. The structure is simple but deadly.

Again, I encourage you to use a modified version (either a regression or progression) if you need to. Challenge your limits but always make sure you’re listening to your body and acting accordingly.

Let’s begin.

B2F Workout of the Week Episode 14: One Handed Climbers

Total time estimate to complete the workout: 20 minutes

What You’ll Need:

For this workout, you’ll need a kettlebell and a timer. A bit of space would be helpful as well!

Before your workout:

It is essential that you do a proper warm-up before you start the workout. This will prep your body for the intense nature of the metabolic workout. Your warm-up should consist of the following

  • A few minutes of light aerobic activity,
  • Corrective stretches (optional),
  • A series of mobility movements.

For details on how to structure a good warm-up, see the Perfect Warm-up Series.

The Workout

This week’s workout is the One Handed Climbers.

This workout is to be done for time and is built around two exercises: one-handed kettlebell swings and mountain climbers.

We’re going to be doing a 1-10 ladder of one-handed swings with a hefty dose of 50 mountain climbers squeezed in between each rung. Here’s what it looks like:

  • 1 one-handed KB swing right hand, 1 one-handed KB swing left hand, 
  • 50 mountain climbers
  • 2 one-handed KB swings right hand, 2 one-handed KB swings left hand, 
  • 50 mountain climbers
  • 3 one-handed KB swings right hand, 3 one-handed KB swings left hand,
  • 50 mountain climbers,
  • 4 one-handed KB swings right hand, 4 one-handed KB swings left hand,
  • 50 mountain climbers,
  • 9 one-handed KB swings right hand, 9 one-handed KB swings left hand,
  • 50 mountain climbers,
  • 10 one-handed KB swings right hand, 10 one-handed KB swings left hand,
  • 50 mountain climbers.

You will end up doing 55 one-handed swing each arm (110 total) and 500 mountain climbers.

Your goal is to complete this workout as quickly as possible. If you need to rest, do so, but the timer does not stop until all your reps are complete. Obviously, the less you rest, the better time you’ll get. Make sure to record your time somewhere.

Here’s what the workout looks like:

Click play to watch the video.

After your workout

When your timer is done, start your cool-down session.

DO NOT sit or lay down. You need to gradually reduce your heart rate. Walk around taking deep breaths, do jumping jacks, or jump rope for a few minutes until your heart rates comes down.

Once your heart rate is normalized, finish your workout by going through a series of static stretches. You can click here for a full list of static stretches you can use.

Important muscles to be stretched for this specific workout: hamstrings, quads, calves, glutes, hip flexors, lower back. 

Progressions and Regressions

There are a number of ways you can make this workout harder or easier, depending on your current fitness level and limitations. 

Regressions

Here are ways you can make the workout easier:

  • Use a lighter kettlebell and/or do a two-handed swing instead,
  • Use a smaller ladder, like 1-5 or 1-8,
  • Decrease your volume of mountain climbers,
  • Include a very short break in between each rung of the ladder.
Progressions

Here are ways you can make the workout more challenging:

  • Use a heavier kettlebell and/or do a two-kettlebell swing (advanced),
  • Increase your volume of mountain climbers (i.e. 100-200 between your swings),
  • No breaks!

Extra Notes

I loved this workout. One handed swings are slowly becoming one of my go-to exercises for building short, powerful workouts. I find that the stabilization that comes from working unilaterally (one side at a time) is incredible for engaging the core. Also, mountain climbers seem to be the jelly to the swing’s (organic) almond butter (does that work?). Anyway, I’ve discovered that these two exercises work incredibly well together. Next time, I think I’ll be increasing my mountain climber volume. 

Download the PDF

If you’d like to download a PDF version of this blog post so you can take it with you, use the share tool below to get access to it.

I hope you guys enjoy the workout. If you have any questions about it, please don’t hesitate to ask in the comment section below. Also, once you try it, please do me a favor and leave your feedback below!

Good luck!

#Srdjan