Welcome to Episode 24 of the Bloom to Fit Workout of the Week series.
This week we have an interesting mix of unilateral kettlebell swings and a slew of bodyweight exercises. It’s a neat little combination of pushing, pulling, and climbing. What more could you ask for?
If needed, I encourage you to use a modified version (either a regression or progression) of the workout. Challenge your limits but always make sure you’re listening to your body and acting accordingly.
B2F Workout of the Week Episode 24: Push Pull Climb
Total time estimate to complete the workout: 25 minutes
What You’ll Need:
For this workout, you’ll need one kettlebell, a timer, and a bit of space.
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.
This week’s workout is Push Pull Climb.
This workout is to be done for time and is built around three powerful exercises: one-handed kettlebell swings, push-ups, and mountain climbers.
For time, complete five rounds of the exercises as prescribed here:
- 10 one-handed swings (5 left hand, 5 right hand)
- 10 push-ups
- 50 mountain climbers
Your objective is to complete all five rounds as quickly as you can with proper form. If you need to rest, do so, but the timer does not stop until all reps and rounds are complete. The less you rest, the better time you’ll get. Make sure to record your time somewhere once you’re done for future record.
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.
Here are ways you can make the workout easier:
- Complete three rounds instead of five,
- Rest 30-60 seconds between each round,
- Use a lighter kettlebell for your swings.
Here are ways you can make the workout more challenging:
- Complete the full workout with no rest and/or do eight full rounds,
- Double your swing volume (20 total swings each round, 10 left hand + 10 right hand) and/or use a heaver kettlebell,
- Add 10 burpees into the mix right after your mountain climbers.
If you’re looking for an effective full-body workout that not only engages multiple muscle groups in different planes of motion but also does a number on your heart rate, you’ve found it. I found this to be an excellent full-body metabolic conditioning w0rkout that left me feeling sore, but full of energy. I would love to hear your thoughts on it!
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 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!