Body Weight and Kettlebell Workout

Here’s a quick full body workout for you to try – it will work all of your major muscle groups and will take about 15-20 minutes:
  • Start with one push up.
  • Next, perform two squats – you can hold a kettlbell or dumbell in front of you for added weight if you need it.
  • Then, do three kettlebell swings.

This sequence will be performed in a ‘ladder’ fashion; the progression will look like this:

  • Push-Ups: 1,2,3,4,5,6 …
  • Squats: 2,4,6,8,10, etc…
  • Swings: 3,6,9,12,15, etc…
You will continue with this same sequence until you hit 10 push-ups, 20 squats, and 30 swings respectively.
Another cool tbing about this workout is that you don’t need to warm-up; it starts at a low intensity and gets harder as you go, so the warm-up is built in.
I didn’t come up with this progression myself – I got the ‘ladder’ idea from this article in the CrossFit Journal: CrossFit Beginner Ladder
Try this for your next workout when you’re pressed for time – I think you’ll enjoy it.
If you liked this workout, check out for more workouts you can do anywhere with minimal or no equipment in 30 minutes or less!
Be Sociable, Share!
This entry was posted in Diet, Kettlebells, Miscelany, Workout. Bookmark the permalink.

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>