So I may have exaggerated a little when I said that THIS workout takes 40 minutes (I recently did it again in a clean 32 so maybe I just read the clock wrong the first time and should go back to the second grade and work on my life?), but today’s workout actually will take you 40(ish) minutes. Like other pyramid/ladder workouts, the time it takes to complete will depend on your fitness level and how hard you push yourself.
Double Ladder Workout
Equipment I Used:
- 15-lb kettlebell
- 20-lb kettlebell
- Exercise mat
You’ll go through the following ladder TWICE. That means 5-10-15-20-25-30-25-20-15-10-5 and then ANOTHER set of 5-10-15-20-25-30-25-20-15-10-5. But if you want to start with just one ladder, you’ll still get a great workout. When I have a longer time for working out, I’ll do the full double ladder, and when I’m in a rush, I’ll just squeeze one in—still leaves me sweaty and out of breath! You’ll do each of the following exercises on BOTH sides.
- 5 Turkish Get-Ups (on each side): For a detailed tutorial on how to do a Turkish get-up check out THIS previous post. Essentially you start laying on the ground, holding a kettlebell or hand weight (I use 15 lbs), and go from that position to standing, and then back down to laying down, all while keeping the weight lifted. But if you’re unfamiliar with the move, seriously check out the full tutorial, it’s a much better explanation.
- 10 Side Plank Lift Kicks (on each side): Start in a side plank position. Lower your hips towards the ground, and then lift upwards, crunching into an arch passed your original straight plank position. Then kick your top leg straight out, bringing your free hand out to meet it.
- 15 Side Burpees (on each side): This is a traditional burpee except you’re jumping your feet laterally out to the side instead of back into a plank position. Full sequence is: squat down with hands on ground, jump both feet out to the side in a lateral plank position, jump both feet back in, stand back up into squat position, jump up with hands overhead. 15 of those on each side.
- 20 Donkey Kicks to Fire Hydrants (on each side): Start on all fours. Kick one leg up, squeezing your glutes, lower it back down and swing that knee up, bringing the leg up to the side (like a dog peeing on a fire hydrant). That’s one rep.
- 25 One-Arm Kettlebell Swings (on each side): Hold kettlebell in one hand with legs a little more than shoulder-width apart. Start with kettlebell down between your legs and, using your arms as a pendulum, swing the bell to eye level by powering through with your hips and legs while keeping your core tight as you stand up straight. Swing back down and repeat. At the bottom of your swing, your thumb should be pointing back through your legs. I use a 20-lb bell.
- 30-second Elbow Plank: You know the drill! This will serve as a little break in the workout, so enjoy that elbow plank.