Bloom to Fit Challenge of the Week [Episode 48]

Bloom to Fit Fitness Challenge Episode 48

Welcome to Episode 48 of the Challenge of the Week series from Bloom to Fit. In this week’s episode, we’re back with a sweet combination of kettlebell exercises and bodyweight exercises. 

Similar to Episode 46, this week's workout is a circuit-training workout designed to challenge your strength, endurance, and overall bad-assery.

No gym is required. All you need for this one is a kettlebell, a timer, and a little bit of space. Let's get right to it.

More...

Fitness Challenge of the Week

Here's what you need to know for this week's fitness challenge.

Recommended Tools:

Total time estimate to complete the workout: 15 minutes

Proper Warm-up

Before you start your workout, I recommend you go through a proper warm-up to which should consist of the following:

  • ​A few minutes of light aerobic activity
  • Series of corrective stretches
  • Series of mobility/dynamic stretches

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

The Fitness Challenge

This week’s workout is the Kettlebell Endurance Booster. It is a circuit-style, round-based workout built around some killer kettlebell and bodyweight exercises.

There are three circuits that make up this workout. Your goal is to complete all three circuits as they are presented below. Make sure to set your timer to beep every 30 seconds.

Circuit #1

Complete three (3) consecutive rounds of the following:

  • 30 seconds of kettlebell swings
  • 30 seconds of mountain climbers
  • 30 seconds of rest

Rest 60 seconds before moving on to circuit #2.

Circuit #2

Complete three (3) consecutive rounds of the following:

  • 30 seconds of kettlebell squats
  • 30 seconds of dive-bomber push-ups
  • 30 seconds of rest

Rest 60 seconds before moving on to circuit #3.

Circuit #3

Complete three (3) consecutive rounds of the following:

  • 30 seconds of kettlebell presses
  • 30 seconds of (bodyweight) squat holds
  • 30 seconds of rest

Each circuit should take you 4 minutes to complete (avoid the 30 second break after your third round since you have a minute to rest). If you need more time to rest between rounds and sets, take it.

Watch the following video to see what the workout looks like:​

Press play to watch the video.

After Your Workout

When your timer is done, 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.

How to Make Modifications

Depending on your current fitness level and limitations, you might want to make some modifications. Here are your options:

Make the workout easier:

Here are some ways you can make the workout less challenging:​

  • Increase your rest time to 60 seconds for each round
  • Do regular push-ups instead of dive-bomber push-ups

Make the workout more difficult:

  • Double your time for each exercise (to 60 seconds), keep your rest to 30s
  • Use a heavier kettlebell

Make sure to track your results and share them in the comment section below. I’d love to see what kind of results you can achieve!

Share This Workout

Want to challenge your friend(s) this week? Send them this workout using one of the social buttons below:

Download This Workout

To download a printable version of this week’s fitness challenge, please fill in your information below so I know where to send it!