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 http://www.nogymnoexcuse.com for more workouts you can do anywhere with minimal or no equipment in 30 minutes or less!
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