7 Minute KB Swing + Push Up Ladder Challenge

I did a kettlebell and bodyweight workout this morning in my garage, and finished with a killer 7 minute KB swing / push up challenge that I wanted to share with you.

This is great to do at the end of your existing workout to finish off strong.

You could even do at as a stand – alone training session in a pinch.

Here’s how it goes:


7 Minute KB Swing + Push Up Ladder Challenge

— Set your timer for 7 minutes
— Start with 4 KB swings (recommended weight = 32k for men, 20k for women – but use whatever weight is do-able for YOU with perfect form)
— Follow your swings immediately with 4 perfect push ups
— Go right into 6 swings
— Follow those with 6 push ups
— “Climb the Ladder”, increasing each exercise by two reps each set, and get as high as you can in 7 minutes.

Here’s a video with some tips to help you improve your KB swing technique:

And here’s another video with a powerful trick to improve your push up form:


I made it to *just* short of 18 reps of each in 7 minutes with a 32k ‘bell.

Can you beat my score?

Post in the comments section below and let me know!

Train hard, and talk soon –

– Forest Vance
Certified Personal Trainer
Master of Science, Human Movement

3 comments… add one
  • Nick Mastrovito

    I did 22 reps of each with a 40 lb kettleblock. That was a butt-kicker!

  • admin

    Nice Nick – way to go!

    It’s tough, right!?!?

  • Ed Zimmerman

    I went up by 1 reps, I guess I cant follow instructions…. Got to 13…. Rest on p/u ok to get number of reps for that set?

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