Bloom to Fit Fitness Challenge of the Week [Episode 38]

Fitness Challenge of the Week Episode 38Welcome to Episode 38 of the Fitness Challenge of the Week series. This week’s workout is built around two of my favorite exercises: the kettlebell swing and the mountain climber exercise.

We’ll be using a ladder protocol to structure our reps so there’s a lot of room for modifications where necessary. Let’s check out the full details.

Workout of the Week [Episode 38]

To download a printable version of this workout, click here for access.

Recommended tools:

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

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 Kettlebell Climb. It is built around two of my favorite exercises: the kettlebell swing and the mountain climber exercise.

Set your timer to stopwatch mode and complete the following ladder for time:

  • 2-10-2 (2) ladder of kettlebell swings
  • 20 mountain climbers between rungs

Your objective is to complete the full ladder in as short as time as possible, ensuring good form is maintained on all reps.

If you’re unsure, here’s what the structure looks like:

  • 2 kettlebell swings, 20 mountain climbers
  • 4 kettlebell swings, 20 mountain climbers
  • 6 kettlebell swings, 20 mountain climbers
  • 8 kettlebell swings, 20 mountain climbers
  • 10 kettlebell swings, 20 mountain climbers
  • 8 kettlebell swings, 20 mountain climbers
  • … work down to 2 kettlebell swings, 20 mountain climbers

You can rest as needed, but the timer does not stop until the ladder is complete.

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.

Important muscles to be stretched for this specific workout: hamstrings, quads, calves, glutes, hip flexors, lower back, shoulders.

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:

  • Add a 20 second break in between each rung
  • Cut down the number of rungs to 2-6-2(2)
  • Use a lighter kettlebell for the kettlebell swings
To make the workout harder:

Here are ways you can make the workout more challenging:

  • Complete 2-3 rounds of the ladder
  • Increase the number of rungs to 2-20-2 (2)
  • Use a heavier kettlebell for the kettlebell swings

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.

3 thoughts on “Bloom to Fit Fitness Challenge of the Week [Episode 38]”

  1. I did the workout using 16kg kettlebell. Took me 5 min & 13 sec. Completed water challenge & miser challenge too. It was fun.

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