With the uncertainty and stress currently enveloping the entire world, exercise and health has never been more important than right now. Take care of yourself through regular fitness, and inspire others to do the same!
Start with this 25-minute fluctuating ladder challenge. Trust us – it’s anything but boring! Each round has 4 30-second intervals. You have a 30 second rest between each round and a total of 10 rounds. This one is all about speed and going as fast as you can during each 30 seconds.
Stick with a positive attitude throughout it. And get ready to kick some ass today!
Your Fluctuating Ladder Workout
For each round, you perform the same four exercises, kettlebell swings, upright rows, thrusters, and burpees. These exercises are explained in further detail below, as well as demonstrated in the above video.
Here’s how it works!
Round one, perform 8 kettlebell swings and 8 upright rows, then 4 thrusters and 4 burpees.
Round two, perform 20 kettlebell swings and 20 upright rows, then 10 thrusters and 10 burpees.
Round three, perform 4 kettlebell swings and 4 upright rows, then 2 thrusters and 2 burpees.
Round four, perform 12 kettlebell swings and 12 upright rows, then 6 thrusters and 6 burpees.
Round five, perform 16 kettlebell swings and 16 upright rows, then 8 thrusters and 8 burpees.
Round six, perform 20 kettlebell swings and 20 upright rows, then 10 thrusters and 10 burpees.
Round seven, perform 8 kettlebell swings and 8 upright rows, then 4 thrusters and 4 burpees.
Round eight, perform 12 kettlebell swings and 12 upright rows, then 6 thrusters and 6 burpees.
Round nine, perform 16 kettlebell swings and 16 upright rows, then 8 thrusters and 8 burpees.
Round ten (to finish it off!), perform 20 kettlebell swings and 20 upright rows, then 10 thrusters and 10 burpees. Here is where you want to push yourself by finishing strong and giving it everything you’ve got!
Exercise Descriptions
Begin standing tall with your legs slightly bent. Don’t lock your knees. Hold the kettlebell in both hands. Pivot right at the hip throughout this exercise and lean the torso forward without arching the back. Bring the kettlebell down in between your legs, then bring the kettlebell all the way up so that your arms are parallel to the ground. At the same time that you bring the kettlebell up, stand up tall and squeeze your glutes. Drop it in a controlled manner in between your legs, and repeat.
Upright Rows
Stand up tall and straight. Hold the kettlebell in both hands. Bend your elbows out and bring the kettlebell up to your chin. Lower in a controlled manner and repeat.
Thrusters
Stand tall and bend your elbows, holding the kettlebell in front of your chest. Squat down by bending your knees, then stand up and press the kettlebell up and over your head. Lower, and repeat.
Stand tall. Place your hands down on the ground, then jump your feet back. Then, jump your feet forward and stand back up. Repeat!
Push Through It!
It might seem hard at times. You might want to stop. But this is where the good stuff happens when you keep pushing. You’ll build not only physical strength, but mental resilience which you will take with you through the rest of your life. Make it happen!