Need a quick dirty workout that hits all the right spots and leaves you in a sweaty mess?
Look no further!
Just like in the famous Christmas song, each day another present is added to the list, in this metabolic kettlebell + bodyweight ladder, you will add another exercise to the list with ever increasing repetitions, until you have reached the 12th day, where all of the exercises will be performed once more, all the way down to one.
Here are the exercises and further explanation.
- 12 Burpees
- 11 Snatches
- 10 2 handed swings
- 9 cleans
- 8 Push presses
- 7 1 arm swings
- 6 1 arm rows
- 5 Goblet squats
- 4 Jump squats
- 3 Cross body MT climber
- 2 Plank ups
- 1 Shoulder tap
It goes like this.
Perform exercise 1,
Perform exercise, 2, 1
Perform exercise 3, 2, 1
Perform exercise 4, 3, 2, 1,
Perform exercise 5, 4, 3, 2, 1,
I think you understand?
Keep going until you reach the top, working your way back down every time just like how in the song every gift is re-sung until you are all the way back down to a partridge in a pear tree.
Perform all of the reps on both sides before moving onto the next exercise. If your form degrades, rest or lower the weight.
Any exercise that you can’t do can be subbed for swings. The answer is always more swings!
When you have finished, congratulate your self on a job well done and feel good 🙂
Merry Christmas everyone!
Pete
