We're on Episode 55 of the Challenge of the Week series from Bloom to Fit. In this week’s episode, we’ve got a nice unilateral kettlebell swing workout.
We're pairing one-handed swings with one of the most powerful bodyweight conditioning exercises - the mountain climber. It's a great way to burn fat, improve endurance, and build upper body and core strength.
No gym is required. All you need for this one is a kettlebell, a timer, and a little bit of space to work with. Let's get right into it.
Fitness Challenge of the Week
Here's what you need to know for this week's fitness challenge.
- Kettlebell: 16 kg - 24 kg kettlebell
- Timer: stopwatch or GymBoss Timer
Total time estimate to complete the workout: 10-15 minutes
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 One-Sided Kettlebells workout. It is a grueling, unilateral kettlebell workout built around two killer exercises - one-handed kettlebell swings and mountain climbers.
Set your timer to beep every 30 seconds and then complete five (5) consecutive rounds of the circuit of exercises below:
- 30 seconds one-handed kettlebell swings (right)
- 30 seconds one-handed kettlebell swings (left)
- 30 seconds mountain climbers
- 30 seconds rest
If you need to take extra breaks, feel free to double your rest period or take a look at the modifications offered at the end of this post. For mountain climbers, make sure your body is straight from head to heels and that your core is kept tight.
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 to 60 seconds, or
- Use the one-handed short-lever swing or two-handed swing, or
- Cut down your workout to three (3) total rounds
Make the workout more difficult:
Here are some ways you can make the workout more challenging:
- Try to squeeze in as many reps as you can per 30 seconds, or
- Replace the 30 second rest with a 30 second extended plank, or
- Complete eight (8) total consecutive rounds
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!
Want free kettlebell training lessons?
I have a free kettlebell crash course that you can go through to learn the basics of kettlebell training. You can get your free lessons here:
Need a Bigger Challenge?
If you enjoyed this workout, then you're going to love the big challenges I've prepared for you. Choose from a variety of 3-week fitness challenges - all designed to help you get in the best shape of your life with simple tools and workouts.
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!