Bloom to Fit Workout of the Week Episode 19: Squat Gobbler

Fitness Challenge of the Week Episode 19Welcome to Episode 19  of the Bloom to Fit Workout of the Week series.

We’re back with another powerful leg blasting, shoulder crushing, metabolic conditioning ladder kettlebell workout this week. Yes, it’s a mouthful.

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 19: Squat Gobbler

Total time estimate to complete the workout: 20 minutes

What You’ll Need:

For this workout, you’ll need a single kettlebell and a timer..

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 Squat Gobbler.

This a simple workout comprised of two powerful kettlebell exercises: kettlebell goblet squat and two-handed kettlebell (goblet) press.

For time, complete nine rounds of a single goblet press and 1-5-1 goblet squat ladder. The full workout structure looks like this:

  • One goblet press, one goblet squat
  • One goblet press, two goblet squats
  • One goblet press, three goblet squats
  • One goblet press, four goblet squats
  • One goblet press, five goblet squats
  • One goblet press, four goblet squats
  • One goblet press, three goblet squats
  • One goblet press, two goblet squats
  • One goblet press, one goblet squat

Your objective is to complete all nine rounds of the prescribed repetitions as quickly as possible with good form. You can take rest breaks as needed, but the timer keeps going until all rounds are complete.

By the end of the workout, you will have completed nine goblet presses and 25 goblet squats.

The following video will make things a little bit more clear:

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.


Here are ways you can make the workout easier:

  • Use a lighter kettlebell,
  • Take short breaks between each round,
  • Cut down your goblet squat ladder to 1-3-1.

Here are ways you can make the workout more challenging:

  • Use a heavier kettlebell,
  • Do two goblet presses each round instead of one OR use a similar 1-5-1 ladder structure for presses as well,
  • Don’t take breaks between rounds.
  • Do three rounds of the circuit OR increase your goblet squat ladder to 1-8-1.

Extra Notes

I found this to be an incredibly intense leg-and-shoulder workout. I used it as a workout finisher, but I can see it being just as effective on its own if a heavy enough kettlebell is used and no breaks are taken between rounds. The biggest challenge will be finding a kettlebell weight that will suffice for both squats and presses.

Download the PDF

If you’d like to download a PDF version of this blog post so you can take it with you, please do so here: