Welcome to Episode 7 of the Bloom to Fit Workout of the Week series.
This week’s workout is a little bit shorter than usual, but it’s just as effective.
In this single kettlebell workout, we will use a simple ladder structure.
We will split up our repetitions evenly between the left and right side of the body to engage the core and stabilizers a little differently.
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.
B2F Workout of the Week Episode 7: Left-Right Kettlebell Ladder
Total time estimate to complete the workout: 20 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 the Left-Right Kettlebell Ladder.
It uses a rep ladder (1-5) and is built around three kettlebell exercises: the one-arm kettlebell swing, the one-arm kettlebell press, and the kettlebell rack squat. There is also a kettlebell clean in there.
For time, see how long it takes you to do the following:
- 1 one-arm swing, 1 one-arm press, 1 squat (left and right)
- 2 one-arm swings, 2 one-arm presses, 2 squats (left and right)
- 3 one-arm swings, 3 one-arm presses, 3 squats (left and right)
- 4 one-arm swings, 4 one-arm presses, 4 squats (left and right)
- 5 one-arm swings, 5 one-arm presses, 5 squats (left and right)
You will end up totalling 30 one-arm swings (15 each side), 30 one-arm presses (15 each side), 30 squats.
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, shoulders.
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 breaks in between rounds (set the kettlebell down),
- Start with a smaller ladder (ex. 1-3),
- Do the full workout with two arms (using two-handed kettlebell swing, two-handed kettlebell press with catcher’s grip, and two-handed goblet squat); make sure you double your volume to total 30 reps for each exercise.
Here are ways you can make the workout more challenging:
- Use a heavier kettlebell,
- Don’t rest in between rounds (the kettlebell should not be set on the ground until the workout is done),
- Extend your ladder up to 6, 7, or all the way up to 10 (super tough!)
Personally, I found this workout very challenging (particularly the presses). I did 5X5 heavy dumbbell shoulder presses before I did this workout (stupid idea) so my shoulders felt a little weak. Other than that, the workout was awesome. I loved the fight against both the clock and your mind which wants you to set that kettlebell on the ground mid-workout really badly. Don’t give in!
Download the PDF
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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!