TODAY'S
WORKOUT

All workouts require just a kettlebell, dumbbell or can be done with bodyweight. Before starting the workout, please read our disclaimer to ensure your safety and understanding of the risks involved.

Adventure Ladder Challenge

Thu, 16 July 2026

Duration

45 minutes, plus 4-6 minutes with Optional Challenge

Focus

Full-body strength and fun movement

Equipment

Kettlebell, with dumbbell and bodyweight options, plus mat if needed

⚡

Warm-Up

Duration: 10 minutes.

Instructions: Perform 2 rounds of each exercise, 1 minute per exercise (45 seconds work, 15 seconds transition).

1
Scapular push-up - 1 minute
2
Glute bridge march - 1 minute
3
Quadruped hip extension - 1 minute
4
Side-lying leg raise - 1 minute
5
Fire hydrant - 1 minute
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Main Workout

Format: Ladder.

Time Cap: 12 minutes.

Instructions: Complete the ladder, starting at 5 reps per station and adding 2 reps each round. Choose a load that leaves 2-3 clean reps in reserve.

1
Kettlebell squat to press - 5-7-9-11 reps. Dumbbell option: Dumbbell squat to press - 5-7-9-11 reps - Video. Bodyweight option: Squat to lateral lunge - 5-7-9-11 reps - Video.
2
Kettlebell rack reverse lunge - 5-7-9-11 reps. Dumbbell option: Dumbbell reverse lunge - 5-7-9-11 reps - Video. Bodyweight option: Reverse lunge - 5-7-9-11 reps - Video.
3
Kettlebell dead clean - 5-7-9-11 reps. Dumbbell option: Dumbbell power clean - 5-7-9-11 reps - Video. Bodyweight option: Good morning - 5-7-9-11 reps - Video.
4
Kettlebell strict press - 5-7-9-11 reps. Dumbbell option: Dumbbell strict press - 5-7-9-11 reps - Video. Bodyweight option: Decline push-up - 5-7-9-11 reps - Video.
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Beginner Level

Do 2 rounds of the ladder, using the lowest rep set (5 reps) for each station, keep the kettlebell light, rest 30 seconds between stations, and aim to finish with good form rather than speed.

🔓

Intermediate / Advanced Options

Option 1: Add 2 extra reps per round (7-9-11-13).

Option 2: Increase the kettlebell load while maintaining technique.

Option 3: Reduce rest between stations to 15 seconds for a tighter pace.

🚀

Finisher

Format: Countdown.

Instructions: Perform each exercise for 60 seconds, moving directly to the next with minimal rest.

1
Lateral bound - 60 seconds
2
Tuck jump - 60 seconds
3
Wall sit march - 60 seconds
🔓

Optional Challenge Tier

Complete the standard workout first. Add this challenge only if you still feel strong, your technique remains solid, and you want the most intense version of the session.

Format: AMRAP (4 minutes).

Instructions: As many rounds as possible of the following, moving quickly but with control.

1
Donkey kick - 10 reps per side
2
Single-leg good morning - 10 reps per side
3
Wall sit march - 30 seconds
🧘

Cool-Down

Duration: 7 minutes.

Instructions: Perform each stretch slowly, breathing deeply, and hold for the indicated time.

1
Hip thrust - 45 seconds
2
Hamstring walkout - 45 seconds
3
Lateral step-up - 45 seconds
4
Calm breathing - 45 seconds
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Focus and Benefits

This session builds functional strength, coordination, and cardiovascular fitness while keeping the workout enjoyable. The ladder format encourages progressive overload in a fun, manageable way, fitting into a balanced weekly routine.

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