Full-Body Kettlebell-Bodyweight Workout for Beginners [Ep 36]

Welcome to Episode 36 of the Fitness Challenge of the Week series. This week’s workout is a mix of kettlebell training and bodyweight training.

We’re going to be using one of my favorite workout protocols – the ladder. It’s a unique little protocol to really challenge your strength and endurance. Let’s dig in.

Workout of the Week [Episode 36]

To download a printable version of this workout (and get access to previous week’s workout logs), click here for access.

Total time estimate to complete the workout: 10-15 minutes

Recommended tools:

Before you begin:

Always include a proper warm-up before you start your 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.

The Fitness Challenge:

This week’s workout is the Shuffle Ladder.

Set your timer to stopwatch mode and complete the following exercises using a 2-10-2 (2) ladder:

  • Push-ups
  • Bodyweight Squats
  • Kettlebell shuffle rows

Your objective is to complete the full ladder for time, making sure that proper form is used at all times. Rest as needed, but the timer does not stop until the ladder is done.

If you’re unfamiliar with the ladder format, a 2-10-2 (2) ladder for this workout is broken down like this:

  • 2 push-ups, 2 squats, 2 shuffle rows
  • 4 push-ups, 4 squats, 4 shuffle rows
  • 6 push-ups, 6 squats, 6 shuffle rows
  • 8 push-ups, 8 squats, 8 shuffle rows
  • 10 push-ups, 10 squats, 10 shuffle rows
  • 8 push-ups, 8 squats, 8 shuffle rows
  • 6 push-ups, 6 squats, 6 shuffle rows
  • 4 push-ups, 4 squats, 4 shuffle rows
  • 2 push-ups, 2 squats, 2 shuffle rows

Note that for the kettlebell shuffle row, one rep is a row with each arm.

Here’s 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.

Change the Intensity:

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

To make the workout easier:

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

  • Only go up the ladder – use a 2-10 (2) format
  • Use a lighter kettlebell for the shuffle rows
  • Use modified push-ups if you can’t do regular push-ups
To make the workout harder:

Here are ways you can make the workout more challenging:

  • Complete two full rounds of the ladder, resting 1-2 min between each
  • Use a heavier kettlebell for the shuffle rows
  • Substitute in kettlebell squats for bodyweight squats

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

To download a printable version of this week’s workout, use the sign-up form below! You’ll get free access to all of the previous weeks’ workout PDFs.

Ivan - November 17, 2015

Thanks for sharing this workout. What would be the workout frequency? Everyday? Every other day?

    Srdjan Popovic - November 19, 2015

    Ivan, I try to crush 3-4 of these workouts every week. Not always the same one, of course. I mix and match depending on what else is going on in the week! Hope that helps a bit!

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