Kettlebell Ladder, Up and Down Workout

Kettlebell Ladder

This week our workout is a kettlebell ladder going up and down. This ladder is only made up of 2 exercises, and is made up of two 10-minute segments. Sounds easy right? Well, get your kettlebells and give it a shot.

The Workout

Segment #1 (10 Minutes)

Starting at 1 rep per exercise, add 1 rep each, every round

Double Kettlebell Alternating Single-arm Row

Kettlebell Goblet Squats

At the end of the 10 minutes, note the reps for the last full round completed, this is your starting reps for the next 10 minutes.

Segment #2 (10 Minutes)

Starting at the reps you finished the first segment at,

Subtract 1 rep from each exercise each round.

Kettlebell Goblet Squats

Double Kettlebell Alternating Single-arm Row

How to Perform this Kettlebell Ladder

For anyone that has been training with us for any period of time, all these moves should be familiar to you. If you have any questions, watch the video below or ask a coach.

It is always recommended to warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.

Pick your kettlebells, you may want to have a couple different weights handy for the different movements. You will most likely want a heavy kettlebell for the squats, and somewhat lighter for the rows.

Set up your fitness timer app for 10 minutes

For the first 10 minutes you will execute as many rounds as possible of the kettlebell rows and goblet squats, starting at 1 rep each. Every round you will add 1 rep to each exercise. Continue until time expires, noting the number of reps in the last full round you completed

Take a 1 minute break to catch your breath, reset your timer and grab a quick drink.

Start the second 10 minutes. Perform the exercises in reverse order starting with the goblet squats for the number of reps equal to the last full round of the first 10 minutes. Subtract 1 rep from each exercise every round until the timer runs out.

Double Kettlebell Alternating Single Arm Row

Holding the kettlebells at arm’s length in front of you, hinge at your hips, slightly bending your knees. Alternately row one kettlebell toward up, pointing your elbow toward the ceiling. Lower it back to the start position then repeat with the other hand. Keep your arms close to your side.

Kettlebell Goblet Squats

Start by holding the kettlebell by the horns in front of your chest, elbows in by your side. Bending at your hips and knees, lower yourself into a squat position, thighs parallel to the floor. Do not allow your knees to extend beyond your toes. Pushing through your heels, extend your hips and knees to return to the upright, starting position.

Watch Coach Brittany in the demonstration video below to see these moves.

Remember the importance of proper form and full range of motion on each movement. Don’t be an ego lifter.


Demonstrations Video

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