We're on Episode 61 of the Challenge of the Week series from Bloom to Fit. In this week’s episode, we’ve got a unique but really kick-ass kettlebell swing workout.
We're going to be combining the one and only kettlebell swing with a unique bodyweight combo that you've probably never tried before. I hope you're ready to burn some serious calories, build up your conditioning, and get your heart rate up quick!
As usual, 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.
Kettlebell Swing Workout
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: 12-16 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 Swing and Squat Thrust Ladder workout.
It is a tough little ladder workout built around two killer exercises - kettlebell swings and side-to-side sliding squat-thrusts.
Set your timer to stopwatch mode and complete two (2) consecutive rounds of the following ladder workout:
- 1-10 (1) kettlebell swings
- 2 side-to-side sliding squat thrusts
If you're not sure how a ladder workout works, here's the breakdown:
- 1 kettlebell swing, 2 side-to-side sliding squat thrusts
- 2 kettlebell swings, 2 side-to-side sliding squat thrusts
- 3 kettlebell swings, 2 side-to-side sliding squat thrusts
- 4 kettlebell swing, 2 side-to-side sliding squat thrusts
- ...all the way up to...
- 9 kettlebell swings, 2 side-to-side sliding squat thrusts
- 10 kettlebell swings, 2 side-to-side sliding squat thrusts
Rest 1-2 minutes between the two ladder rounds.
If you need to take breaks throughout, please do. But the timer keeps going until all rounds are done. Don't forget to share your results in the comments below and if you need to make changes to the workout, see available modifications below.
Note on sliding squat thrusts: focus on keeping your butt really low on this exercise (even lower than I show in the video). The lower your butt is, the more you engage those sexy glutes and hamstrings.
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 between ladder rounds to 3 minutes, or
- Complete only one ladder round
Make the workout more difficult:
Here are some ways you can make the workout more challenging:
- Increase sliding squat thrusts to four (4) reps per rung, or
- Add a push-up to your squat thrusts
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.
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Download This Workout
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