Workout of the week: 15-min ladder challenge for strength

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.

1. Kettlebell swings
2. Dumbbell reverse lunge
3. 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