28 Day KB Ladder Challenge: Week 1 – Day 1 Workout

Check out this sample workout from the upcoming 28 Day KB Ladder Challenge! And if you want to join us, there is still time – info and use this link to register now!

*Demo videos and recommended weights included in the full program

Complete the following (2) exercises in ladder style. Complete all rounds of each exercise before moving to the next exercise.

Ladder #1: 1 arm KB Press – Perform 2 rounds of the following reps: 5, 1, 4, 2, 3. Rest 30 seconds between sets.

Ladder #2: two hand KB Swing – Perform 2 rounds of the following reps: 10, 8, 6, 4, 2. Rest 30 seconds between sets.

Circuit – Complete the following exercises for the reps listed. Rest 20-30 seconds between exercises, 60 seconds between rounds. Complete 3 rounds.

1 – Turkish Get-Up – 2/ each side (
2 – KB Goblet Split Squat – 8/ each side
3 – KB Triceps Overhead Press – 12

Finisher: Timed Ladders

Round One: Perform each exercise for 60 seconds, Rest 30 seconds between exercises.
Round Two: Perform each exercise for 45 seconds, rest for 20 seconds between exercises.
Round Three: Perform each exercise for 30 seconds, rest 10 seconds between exercises.

1 – Power Step-ups
2 – Decline Mountain Climbers OR Mountain climbers on the floor


Again – if you want to join us in the upcoming 28 Day KB Ladder Challenge, there is still time! But you’ll need to hurry, as the 1st week of workouts go out Sunday morning.

Details and save your spot in the 28 Day KB Ladder Challenge here =>

Thanks, and look forward to working with you! –

– Forest and the FVT Team

Leave a Reply

Your email address will not be published. Required fields are marked *