Are you in need of a no-fuss and simple at-home workout? The Duwe Fitness Team has got you covered!

This super simple at-home tough ladder progression workout won’t just make you sweat, but it’ll give you the simplicity you need. And don’t let the word ‘simple’ fool you! This workout targets your entire body. 

There are only three different exercises that will provide a kick-ass workout! Again, just because it’s simple doesn’t mean it’s easy! You’re about to find out what we mean. Let’s get to it.

This workout has three rounds with five sets each! Each round is one exercise (very simple!). For each set, you perform 20 seconds of work, 10 seconds of rest, 30 seconds of work, 10 seconds of rest, 45 seconds of work, then 20 seconds of rest. Remember, keep a positive attitude and challenge yourself. You can do this!


Ready? Let’s make this happen! Your first round consists of kettlebell swings. You are doing 5 sets consisting of the intervals between rest and work as described above. Below, we offer a brief description on how to perform a proper kettlebell swing.

Kettlebell Swings

Stand tall and hold a kettlebell in both hands with your arms straight down in front of you. Bend forward at the hips and then stand back up, squeezing your glutes, and bringing the kettlebell up so that it is parallel to the ground. Repeat for the entire duration.


Round 2 is the same as round 1 – except a different exercise! Let’s jump straight into it!

Plank Holds

Bend your elbows and place your forearms on the ground. Your body should form a straight line from your head to your toes. Engage your core and your glutes. Hold here for the entire duration. Don’t let your hips sag! If preferred, you can also perform this exercise from your knees.


Last round! It’s all about the burpees to finish this off! Give it your all and most importantly, don’t give up!

Weighted Burpees

Stand tall, holding a kettlebell. Place the kettlebell down, then jump your feet back. Jump back to standing and grab the kettlebell. Bring the kettlebell over your head. Continue to do this for the entire duration. If you can’t jump, step back. If you can’t go to the floor, grab a step or stool to put your hands on. You can make this work!


You made it all the way through! It’s so important to work hard the whole way through and challenge yourself. Way to work. Way to show up. What’s next? Encourage others to do the same! What the world needs is more positivity and less negativity. That means encouraging each and every person to live their best life. To live your best life, you have to take care of yourself – and that’s where exercise comes in! Always do the best you can and make things happen – if you don’t, no one will.