The Kettlebell Climb: Metabolic Ladder Challenge Ft. Rob Riches | Faster Fat Loss

By Blue Star Nutraceuticals

	Beginner (1-2 years)
	125 minutes/day \| 4 days/week
	Fat Loss, Lose Weight, Gain Strength, Increase Stamina
	1 x Kettlebell, 2 x Kettlebell Show More

Average Exertion

Average Cardio Intensity

For this workout, you’ll perform 3 metabolic conditioning exercises in circuit fashion.

You’ll perform this workout with an ascending and descending ladder style.

This means for set 1 you’ll perform 1 rep of each exercise. Set 2, two reps, and continue until your 10th set where you’ll perform 10 reps of each exercise. That’s the top of the ladder.

Then for set 11 you’ll perform ten reps each exercise; set 12 - 9 reps each, and continue all the way down to your 20th set where you’ll finish off performing just 1 rep of each exercise.

This means you’ll end up performing 330 reps total for the entire workout.

You should choose a weight that is about 60% of your 1 Rep Max.

This means if you can goblet squat with a 100 Lb kettlebell, you’ll use 60 Lb for this exercise.

Your goal is to complete the entire ladder in the shortest time possible, so push yourself, keep your rest times as short as possible, and share your time in the comments below.

Description

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Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
Circuit #1 - 1 set Rest 60s between rounds
1A.Kettlebell Swing	1 set	1 reps	0s
1B.Kettlebell Goblet Squat	1 set	1 reps	0s
1C.Kettlebell Alternating 1-Arm Press	1 set	1 reps	60s
Circuit #2 - 1 set Rest 60s between rounds
2A.Kettlebell Swing	1 set	2 reps	0s
2B.Kettlebell Goblet Squat	1 set	2 reps	0s
2C.Kettlebell Alternating 1-Arm Press	1 set	2 reps	60s
Circuit #3 - 1 set Rest 60s between rounds
3A.Kettlebell Swing	1 set	3 reps	0s
3B.Kettlebell Goblet Squat	1 set	3 reps	0s
3C.Kettlebell Alternating 1-Arm Press	1 set	3 reps	60s
Circuit #4 - 1 set Rest 60s between rounds
4A.Kettlebell Swing	1 set	4 reps	0s
4B.Kettlebell Goblet Squat	1 set	4 reps	0s
4C.Kettlebell Alternating 1-Arm Press	1 set	4 reps	60s
Circuit #5 - 1 set Rest 60s between rounds
5A.Kettlebell Swing	1 set	5 reps	0s
5B.Kettlebell Goblet Squat	1 set	5 reps	0s
5C.Kettlebell Alternating 1-Arm Press	1 set	5 reps	60s
Circuit #6 - 1 set Rest 60s between rounds
6A.Kettlebell Swing	1 set	6 reps	0s
6B.Kettlebell Goblet Squat	1 set	6 reps	0s
6C.Kettlebell Alternating 1-Arm Press	1 set	6 reps	60s
Circuit #7 - 1 set Rest 60s between rounds
7A.Kettlebell Swing	1 set	7 reps	0s
7B.Kettlebell Goblet Squat	1 set	7 reps	0s
7C.Kettlebell Alternating 1-Arm Press	1 set	7 reps	60s
Circuit #8 - 1 set Rest 60s between rounds
8A.Kettlebell Swing	1 set	8 reps	0s
8B.Kettlebell Goblet Squat	1 set	8 reps	0s
8C.Kettlebell Alternating 1-Arm Press	1 set	8 reps	60s
Circuit #9 - 1 set Rest 60s between rounds
9A.Kettlebell Swing	1 set	9 reps	0s
9B.Kettlebell Goblet Squat	1 set	9 reps	0s
9C.Kettlebell Alternating 1-Arm Press	1 set	9 reps	60s
Circuit #10 - 1 set Rest 60s between rounds
10A.Kettlebell Swing	1 set	10 reps	0s
10B.Kettlebell Goblet Squat	1 set	10 reps	0s
10C.Kettlebell Alternating 1-Arm Press	1 set	10 reps	60s
Circuit #11 - 1 set Rest 60s between rounds
11A.Kettlebell Swing	1 set	10 reps	0s
11B.Kettlebell Goblet Squat	1 set	10 reps	0s
11C.Kettlebell Alternating 1-Arm Press	1 set	10 reps	60s
Circuit #12 - 1 set Rest 60s between rounds
12A.Kettlebell Swing	1 set	9 reps	0s
12B.Kettlebell Goblet Squat	1 set	9 reps	0s
12C.Kettlebell Alternating 1-Arm Press	1 set	9 reps	60s
Circuit #13 - 1 set Rest 60s between rounds
13A.Kettlebell Swing	1 set	8 reps	0s
13B.Kettlebell Goblet Squat	1 set	8 reps	0s
13C.Kettlebell Alternating 1-Arm Press	1 set	8 reps	60s
Circuit #14 - 1 set Rest 60s between rounds
14A.Kettlebell Swing	1 set	7 reps	0s
14B.Kettlebell Goblet Squat	1 set	7 reps	0s
14C.Kettlebell Alternating 1-Arm Press	1 set	7 reps	60s
Circuit #15 - 1 set Rest 60s between rounds
15A.Kettlebell Swing	1 set	6 reps	0s
15B.Kettlebell Goblet Squat	1 set	6 reps	0s
15C.Kettlebell Alternating 1-Arm Press	1 set	6 reps	60s
Circuit #16 - 1 set Rest 60s between rounds
16A.Kettlebell Swing	1 set	5 reps	0s
16B.Kettlebell Goblet Squat	1 set	5 reps	0s
16C.Kettlebell Alternating 1-Arm Press	1 set	5 reps	60s
Circuit #17 - 1 set Rest 60s between rounds
17A.Kettlebell Swing	1 set	4 reps	0s
17B.Kettlebell Goblet Squat	1 set	4 reps	0s
17C.Kettlebell Alternating 1-Arm Press	1 set	4 reps	60s
Circuit #18 - 1 set Rest 60s between rounds
18A.Kettlebell Swing	1 set	3 reps	0s
18B.Kettlebell Goblet Squat	1 set	3 reps	0s
18C.Kettlebell Alternating 1-Arm Press	1 set	3 reps	60s
Circuit #19 - 1 set Rest 60s between rounds
19A.Kettlebell Swing	1 set	2 reps	0s
19B.Kettlebell Goblet Squat	1 set	2 reps	0s
19C.Kettlebell Alternating 1-Arm Press	1 set	2 reps	60s
Circuit #20 - 1 set Rest 60s between rounds
20A.Kettlebell Swing	1 set	1 reps	0s
20B.Kettlebell Goblet Squat	1 set	1 reps	0s
20C.Kettlebell Alternating 1-Arm Press	1 set	1 reps	60s

Day 2

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Exercise	Sets	Reps	Rest
Circuit #1 - 1 set Rest 60s between rounds
1A.Kettlebell Swing	1 set	1 reps	0s
1B.Kettlebell Goblet Squat	1 set	1 reps	0s
1C.Kettlebell Alternating 1-Arm Press	1 set	1 reps	60s
Circuit #2 - 1 set Rest 60s between rounds
2A.Kettlebell Swing	1 set	2 reps	0s
2B.Kettlebell Goblet Squat	1 set	2 reps	0s
2C.Kettlebell Alternating 1-Arm Press	1 set	2 reps	60s
Circuit #3 - 1 set Rest 60s between rounds
3A.Kettlebell Swing	1 set	3 reps	0s
3B.Kettlebell Goblet Squat	1 set	3 reps	0s
3C.Kettlebell Alternating 1-Arm Press	1 set	3 reps	60s
Circuit #4 - 1 set Rest 60s between rounds
4A.Kettlebell Swing	1 set	4 reps	0s
4B.Kettlebell Goblet Squat	1 set	4 reps	0s
4C.Kettlebell Alternating 1-Arm Press	1 set	4 reps	60s
Circuit #5 - 1 set Rest 60s between rounds
5A.Kettlebell Swing	1 set	5 reps	0s
5B.Kettlebell Goblet Squat	1 set	5 reps	0s
5C.Kettlebell Alternating 1-Arm Press	1 set	5 reps	60s
Circuit #6 - 1 set Rest 60s between rounds
6A.Kettlebell Swing	1 set	6 reps	0s
6B.Kettlebell Goblet Squat	1 set	6 reps	0s
6C.Kettlebell Alternating 1-Arm Press	1 set	6 reps	60s
Circuit #7 - 1 set Rest 60s between rounds
7A.Kettlebell Swing	1 set	7 reps	0s
7B.Kettlebell Goblet Squat	1 set	7 reps	0s
7C.Kettlebell Alternating 1-Arm Press	1 set	7 reps	60s
Circuit #8 - 1 set Rest 60s between rounds
8A.Kettlebell Swing	1 set	8 reps	0s
8B.Kettlebell Goblet Squat	1 set	8 reps	0s
8C.Kettlebell Alternating 1-Arm Press	1 set	8 reps	60s
Circuit #9 - 1 set Rest 60s between rounds
9A.Kettlebell Swing	1 set	9 reps	0s
9B.Kettlebell Goblet Squat	1 set	9 reps	0s
9C.Kettlebell Alternating 1-Arm Press	1 set	9 reps	60s
Circuit #10 - 1 set Rest 60s between rounds
10A.Kettlebell Swing	1 set	10 reps	0s
10B.Kettlebell Goblet Squat	1 set	10 reps	0s
10C.Kettlebell Alternating 1-Arm Press	1 set	10 reps	60s
Circuit #11 - 1 set Rest 60s between rounds
11A.Kettlebell Swing	1 set	10 reps	0s
11B.Kettlebell Goblet Squat	1 set	10 reps	0s
11C.Kettlebell Alternating 1-Arm Press	1 set	10 reps	60s
Circuit #12 - 1 set Rest 60s between rounds
12A.Kettlebell Swing	1 set	9 reps	0s
12B.Kettlebell Goblet Squat	1 set	9 reps	0s
12C.Kettlebell Alternating 1-Arm Press	1 set	9 reps	60s
Circuit #13 - 1 set Rest 60s between rounds
13A.Kettlebell Swing	1 set	8 reps	0s
13B.Kettlebell Goblet Squat	1 set	8 reps	0s
13C.Kettlebell Alternating 1-Arm Press	1 set	8 reps	60s
Circuit #14 - 1 set Rest 60s between rounds
14A.Kettlebell Swing	1 set	7 reps	0s
14B.Kettlebell Goblet Squat	1 set	7 reps	0s
14C.Kettlebell Alternating 1-Arm Press	1 set	7 reps	60s
Circuit #15 - 1 set Rest 60s between rounds
15A.Kettlebell Swing	1 set	6 reps	0s
15B.Kettlebell Goblet Squat	1 set	6 reps	0s
15C.Kettlebell Alternating 1-Arm Press	1 set	6 reps	60s
Circuit #16 - 1 set Rest 60s between rounds
16A.Kettlebell Swing	1 set	5 reps	0s
16B.Kettlebell Goblet Squat	1 set	5 reps	0s
16C.Kettlebell Alternating 1-Arm Press	1 set	5 reps	60s
Circuit #17 - 1 set Rest 60s between rounds
17A.Kettlebell Swing	1 set	4 reps	0s
17B.Kettlebell Goblet Squat	1 set	4 reps	0s
17C.Kettlebell Alternating 1-Arm Press	1 set	4 reps	60s
Circuit #18 - 1 set Rest 60s between rounds
18A.Kettlebell Swing	1 set	3 reps	0s
18B.Kettlebell Goblet Squat	1 set	3 reps	0s
18C.Kettlebell Alternating 1-Arm Press	1 set	3 reps	60s
Circuit #19 - 1 set Rest 60s between rounds
19A.Kettlebell Swing	1 set	2 reps	0s
19B.Kettlebell Goblet Squat	1 set	2 reps	0s
19C.Kettlebell Alternating 1-Arm Press	1 set	2 reps	60s
Circuit #20 - 1 set Rest 60s between rounds
20A.Kettlebell Swing	1 set	1 reps	0s
20B.Kettlebell Goblet Squat	1 set	1 reps	0s
20C.Kettlebell Alternating 1-Arm Press	1 set	1 reps	60s

Day 3

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Exercise	Sets	Reps	Rest
Circuit #1 - 1 set Rest 60s between rounds
1A.Kettlebell Swing	1 set	1 reps	0s
1B.Kettlebell Goblet Squat	1 set	1 reps	0s
1C.Kettlebell Alternating 1-Arm Press	1 set	1 reps	60s
Circuit #2 - 1 set Rest 60s between rounds
2A.Kettlebell Swing	1 set	2 reps	0s
2B.Kettlebell Goblet Squat	1 set	2 reps	0s
2C.Kettlebell Alternating 1-Arm Press	1 set	2 reps	60s
Circuit #3 - 1 set Rest 60s between rounds
3A.Kettlebell Swing	1 set	3 reps	0s
3B.Kettlebell Goblet Squat	1 set	3 reps	0s
3C.Kettlebell Alternating 1-Arm Press	1 set	3 reps	60s
Circuit #4 - 1 set Rest 60s between rounds
4A.Kettlebell Swing	1 set	4 reps	0s
4B.Kettlebell Goblet Squat	1 set	4 reps	0s
4C.Kettlebell Alternating 1-Arm Press	1 set	4 reps	60s
Circuit #5 - 1 set Rest 60s between rounds
5A.Kettlebell Swing	1 set	5 reps	0s
5B.Kettlebell Goblet Squat	1 set	5 reps	0s
5C.Kettlebell Alternating 1-Arm Press	1 set	5 reps	60s
Circuit #6 - 1 set Rest 60s between rounds
6A.Kettlebell Swing	1 set	6 reps	0s
6B.Kettlebell Goblet Squat	1 set	6 reps	0s
6C.Kettlebell Alternating 1-Arm Press	1 set	6 reps	60s
Circuit #7 - 1 set Rest 60s between rounds
7A.Kettlebell Swing	1 set	7 reps	0s
7B.Kettlebell Goblet Squat	1 set	7 reps	0s
7C.Kettlebell Alternating 1-Arm Press	1 set	7 reps	60s
Circuit #8 - 1 set Rest 60s between rounds
8A.Kettlebell Swing	1 set	8 reps	0s
8B.Kettlebell Goblet Squat	1 set	8 reps	0s
8C.Kettlebell Alternating 1-Arm Press	1 set	8 reps	60s
Circuit #9 - 1 set Rest 60s between rounds
9A.Kettlebell Swing	1 set	9 reps	0s
9B.Kettlebell Goblet Squat	1 set	9 reps	0s
9C.Kettlebell Alternating 1-Arm Press	1 set	9 reps	60s
Circuit #10 - 1 set Rest 60s between rounds
10A.Kettlebell Swing	1 set	10 reps	0s
10B.Kettlebell Goblet Squat	1 set	10 reps	0s
10C.Kettlebell Alternating 1-Arm Press	1 set	10 reps	60s
Circuit #11 - 1 set Rest 60s between rounds
11A.Kettlebell Swing	1 set	10 reps	0s
11B.Kettlebell Goblet Squat	1 set	10 reps	0s
11C.Kettlebell Alternating 1-Arm Press	1 set	10 reps	60s
Circuit #12 - 1 set Rest 60s between rounds
12A.Kettlebell Swing	1 set	9 reps	0s
12B.Kettlebell Goblet Squat	1 set	9 reps	0s
12C.Kettlebell Alternating 1-Arm Press	1 set	9 reps	60s
Circuit #13 - 1 set Rest 60s between rounds
13A.Kettlebell Swing	1 set	8 reps	0s
13B.Kettlebell Goblet Squat	1 set	8 reps	0s
13C.Kettlebell Alternating 1-Arm Press	1 set	8 reps	60s
Circuit #14 - 1 set Rest 60s between rounds
14A.Kettlebell Swing	1 set	7 reps	0s
14B.Kettlebell Goblet Squat	1 set	7 reps	0s
14C.Kettlebell Alternating 1-Arm Press	1 set	7 reps	60s
Circuit #15 - 1 set Rest 60s between rounds
15A.Kettlebell Swing	1 set	6 reps	0s
15B.Kettlebell Goblet Squat	1 set	6 reps	0s
15C.Kettlebell Alternating 1-Arm Press	1 set	6 reps	60s
Circuit #16 - 1 set Rest 60s between rounds
16A.Kettlebell Swing	1 set	5 reps	0s
16B.Kettlebell Goblet Squat	1 set	5 reps	0s
16C.Kettlebell Alternating 1-Arm Press	1 set	5 reps	60s
Circuit #17 - 1 set Rest 60s between rounds
17A.Kettlebell Swing	1 set	4 reps	0s
17B.Kettlebell Goblet Squat	1 set	4 reps	0s
17C.Kettlebell Alternating 1-Arm Press	1 set	4 reps	60s
Circuit #18 - 1 set Rest 60s between rounds
18A.Kettlebell Swing	1 set	3 reps	0s
18B.Kettlebell Goblet Squat	1 set	3 reps	0s
18C.Kettlebell Alternating 1-Arm Press	1 set	3 reps	60s
Circuit #19 - 1 set Rest 60s between rounds
19A.Kettlebell Swing	1 set	2 reps	0s
19B.Kettlebell Goblet Squat	1 set	2 reps	0s
19C.Kettlebell Alternating 1-Arm Press	1 set	2 reps	60s
Circuit #20 - 1 set Rest 60s between rounds
20A.Kettlebell Swing	1 set	1 reps	0s
20B.Kettlebell Goblet Squat	1 set	1 reps	0s
20C.Kettlebell Alternating 1-Arm Press	1 set	1 reps	60s

Day 4

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Exercise	Sets	Reps	Rest
Circuit #1 - 1 set Rest 60s between rounds
1A.Kettlebell Swing	1 set	1 reps	0s
1B.Kettlebell Goblet Squat	1 set	1 reps	0s
1C.Kettlebell Alternating 1-Arm Press	1 set	1 reps	60s
Circuit #2 - 1 set Rest 60s between rounds
2A.Kettlebell Swing	1 set	2 reps	0s
2B.Kettlebell Goblet Squat	1 set	2 reps	0s
2C.Kettlebell Alternating 1-Arm Press	1 set	2 reps	60s
Circuit #3 - 1 set Rest 60s between rounds
3A.Kettlebell Swing	1 set	3 reps	0s
3B.Kettlebell Goblet Squat	1 set	3 reps	0s
3C.Kettlebell Alternating 1-Arm Press	1 set	3 reps	60s
Circuit #4 - 1 set Rest 60s between rounds
4A.Kettlebell Swing	1 set	4 reps	0s
4B.Kettlebell Goblet Squat	1 set	4 reps	0s
4C.Kettlebell Alternating 1-Arm Press	1 set	4 reps	60s
Circuit #5 - 1 set Rest 60s between rounds
5A.Kettlebell Swing	1 set	5 reps	0s
5B.Kettlebell Goblet Squat	1 set	5 reps	0s
5C.Kettlebell Alternating 1-Arm Press	1 set	5 reps	60s
Circuit #6 - 1 set Rest 60s between rounds
6A.Kettlebell Swing	1 set	6 reps	0s
6B.Kettlebell Goblet Squat	1 set	6 reps	0s
6C.Kettlebell Alternating 1-Arm Press	1 set	6 reps	60s
Circuit #7 - 1 set Rest 60s between rounds
7A.Kettlebell Swing	1 set	7 reps	0s
7B.Kettlebell Goblet Squat	1 set	7 reps	0s
7C.Kettlebell Alternating 1-Arm Press	1 set	7 reps	60s
Circuit #8 - 1 set Rest 60s between rounds
8A.Kettlebell Swing	1 set	8 reps	0s
8B.Kettlebell Goblet Squat	1 set	8 reps	0s
8C.Kettlebell Alternating 1-Arm Press	1 set	8 reps	60s
Circuit #9 - 1 set Rest 60s between rounds
9A.Kettlebell Swing	1 set	9 reps	0s
9B.Kettlebell Goblet Squat	1 set	9 reps	0s
9C.Kettlebell Alternating 1-Arm Press	1 set	9 reps	60s
Circuit #10 - 1 set Rest 60s between rounds
10A.Kettlebell Swing	1 set	10 reps	0s
10B.Kettlebell Goblet Squat	1 set	10 reps	0s
10C.Kettlebell Alternating 1-Arm Press	1 set	10 reps	60s
Circuit #11 - 1 set Rest 60s between rounds
11A.Kettlebell Swing	1 set	10 reps	0s
11B.Kettlebell Goblet Squat	1 set	10 reps	0s
11C.Kettlebell Alternating 1-Arm Press	1 set	10 reps	60s
Circuit #12 - 1 set Rest 60s between rounds
12A.Kettlebell Swing	1 set	9 reps	0s
12B.Kettlebell Goblet Squat	1 set	9 reps	0s
12C.Kettlebell Alternating 1-Arm Press	1 set	9 reps	60s
Circuit #13 - 1 set Rest 60s between rounds
13A.Kettlebell Swing	1 set	8 reps	0s
13B.Kettlebell Goblet Squat	1 set	8 reps	0s
13C.Kettlebell Alternating 1-Arm Press	1 set	8 reps	60s
Circuit #14 - 1 set Rest 60s between rounds
14A.Kettlebell Swing	1 set	7 reps	0s
14B.Kettlebell Goblet Squat	1 set	7 reps	0s
14C.Kettlebell Alternating 1-Arm Press	1 set	7 reps	60s
Circuit #15 - 1 set Rest 60s between rounds
15A.Kettlebell Swing	1 set	6 reps	0s
15B.Kettlebell Goblet Squat	1 set	6 reps	0s
15C.Kettlebell Alternating 1-Arm Press	1 set	6 reps	60s
Circuit #16 - 1 set Rest 60s between rounds
16A.Kettlebell Swing	1 set	5 reps	0s
16B.Kettlebell Goblet Squat	1 set	5 reps	0s
16C.Kettlebell Alternating 1-Arm Press	1 set	5 reps	60s
Circuit #17 - 1 set Rest 60s between rounds
17A.Kettlebell Swing	1 set	4 reps	0s
17B.Kettlebell Goblet Squat	1 set	4 reps	0s
17C.Kettlebell Alternating 1-Arm Press	1 set	4 reps	60s
Circuit #18 - 1 set Rest 60s between rounds
18A.Kettlebell Swing	1 set	3 reps	0s
18B.Kettlebell Goblet Squat	1 set	3 reps	0s
18C.Kettlebell Alternating 1-Arm Press	1 set	3 reps	60s
Circuit #19 - 1 set Rest 60s between rounds
19A.Kettlebell Swing	1 set	2 reps	0s
19B.Kettlebell Goblet Squat	1 set	2 reps	0s
19C.Kettlebell Alternating 1-Arm Press	1 set	2 reps	60s
Circuit #20 - 1 set Rest 60s between rounds
20A.Kettlebell Swing	1 set	1 reps	0s
20B.Kettlebell Goblet Squat	1 set	1 reps	0s
20C.Kettlebell Alternating 1-Arm Press	1 set	1 reps	60s

Date Created: 3/8/2021, UTC

Last Updated: 10/1/2021, UTC

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