ALL LEVELS / ladder challenge for strength / 15 minutes
Equipment: Kettlebell, dumbbells & gym mat
Some days, the motivation just isn’t there, and your usual routine feels more like a chore than a choice. That’s why at EVO, we’re always looking for new ways to challenge you, keep things fresh, and ensure your workouts stay fun and motivating.
Today’s twist? A ladder challenge for strength. Just 3 exercises, starting with 4 reps each. Every round, you’ll climb the ladder by adding 2 more reps — 4, 6, 8, 10… as high as you can go within 15 minutes.
- Kettlebell swings
- Dumbbell reverse lunge
- V-ups
Ready to climb the ladder?
WORKOUT SETUP
- 3 exercises
- 4 reps in the 1st round
- Add 2 reps every round
- Perform as many rounds as possible in 15 minutes
- Equipment: Kettlebell, dumbbells & gym mat
WORKOUT EXERCISE LIST
15 minutes
1 – KETTLEBELL SWINGS
1st round: 4 reps — add 2 reps every round
- Hold the kettlebell with two hands and hinge the hips to initiate a swing.
- Rapidly drive to hip extension to swing the kettlebell upwards.
- Control the downswing with a hip hinge, swinging the kettlebell between your legs.
- Repeat.
2 – DUMBBELL REVERSE LUNGE
1st round: 4 reps — add 2 reps every round
- Stand tall with a dumbbell in each hand at your sides.
- Step back with your right leg, lowering until both knees bend at about 90 degrees.
- Keep your chest upright, core braced, and front knee stacked above your ankle.
- Drive through your front heel to return to a standing position.
- Do the same number of reps for both legs.
3 – V-UPS
1st round: 4 reps — add 2 reps every round
- Lie on your back with your arms at your sides.
- Engage the core and rapidly bring your hands to your feet, and make a V-position with your body.
- Keep your arms and legs as straight as possible.
- Return under control and repeat.
Ladder challenge for strength completed. Time to choose your next workout:
- 24-min AMRAP strength workout
- 15-min front-chain strength workout
- 25-min gluteus medius strength workout
- 12-min metabolic strength workout
- 20-min lat workout for strength
- 30-min chest and triceps workout
- 25-min lower-body strength workout
- 25-min bicep and tricep workout
- 20-min dumbbell compound workout
- 35-min glutes workout
- 15-min core and oblique workout
- 45-min back strength workout
