{"id":55997,"date":"2025-10-20T05:00:00","date_gmt":"2025-10-20T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=55997"},"modified":"2025-10-20T10:10:15","modified_gmt":"2025-10-20T08:10:15","slug":"15-min-ladder-challenge-for-strength","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/15-min-ladder-challenge-for-strength\/","title":{"rendered":"Workout of the week: 15-min ladder challenge for strength"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ <\/strong>ladder challenge for strength \/ 15 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Kettlebell, dumbbells & gym mat<\/p>\n\n\n\n

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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.<\/strong><\/p>\n\n\n\n

Today’s twist? A ladder challenge for strength<\/strong>. Just 3 exercises<\/strong>, starting with 4 reps each<\/strong>. Every round, you’ll climb the ladder by adding 2 more reps \u2014 4, 6, 8, 10\u2026 as high as you can go within 15 minutes.<\/strong><\/p>\n\n\n\n

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  1. Kettlebell swings<\/li>\n\n\n\n
  2. Dumbbell reverse lunge<\/li>\n\n\n\n
  3. V-ups<\/li>\n<\/ol>\n\n\n\n

    Ready to climb the ladder?<\/strong><\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
      \n
    • 3 exercises<\/li>\n\n\n\n
    • 4 reps in the 1st round<\/li>\n\n\n\n
    • Add 2 reps every round<\/li>\n\n\n\n
    • Perform as many rounds as possible in 15 minutes<\/li>\n\n\n\n
    • Equipment: Kettlebell, dumbbells & gym mat<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

      15 minutes<\/p>\n\n\n\n

      <\/div>\n\n\n\n

      1 – KETTLEBELL SWINGS<\/h3>\n\n\n\n

      1st round: 4 reps \u2014 add 2 reps every round<\/strong><\/p>\n\n\n\n

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      • Hold the kettlebell with two hands and hinge the hips to initiate a swing. <\/li>\n\n\n\n
      • Rapidly drive to hip extension to swing the kettlebell upwards. <\/li>\n\n\n\n
      • Control the downswing with a hip hinge, swinging the kettlebell between your legs.<\/li>\n\n\n\n
      • Repeat.<\/li>\n<\/ul>\n\n\n\n