Short and Sweaty Kettlebell Workout: Descending Swing & Squat Ladder

Don’t know what to train? Got a kettlebell?

Then I’ve got you covered, buddy.

Here’s a short and sweaty kettlebell workout that will leave your glutes, legs, and lungs pumping. It doesn’t take much longer than ten minutes but is still a great workout. This is one of the workouts in our Advent Calendar 2021, and my wife and her friends often throw this in as a finisher when they train together in our garage gym.

Me? Oh, I did it once in 2012 and I’m still recovering. Back to you.

You’ll be doing a superset consisting of:

  1. Kettlebell Swings
  2. Goblet Squats

You’ll be using the same kettlebell weight for both exercises. Something like 12–16 kg for a woman and 16–24 kg for a man is a good starting point the first time you try this.

You’ll start by doing ten reps of each exercise, then nine reps of each, then eight, seven, and so on all the way down to one.

Rest? If you need to. I don’t care, just get it all done.

Here’s how the workout will look in its entirety:

(I’ve bolded every other superset to make it easier to read)

  1. Kettlebell Swing: 10 reps
  2. Goblet Squat: 10 reps
  3. Kettlebell Swing: 9 reps
  4. Goblet Squat: 9 reps
  5. Kettlebell Swing: 8 reps
  6. Goblet Squat: 8 reps
  7. Kettlebell Swing: 7 reps
  8. Goblet Squat: 7 reps
  9. Kettlebell Swing: 6 reps
  10. Goblet Squat: 6 reps
  11. Kettlebell Swing: 5 reps
  12. Goblet Squat: 5 reps
  13. Kettlebell Swing: 4 reps
  14. Goblet Squat: 4 reps
  15. Kettlebell Swing: 3 reps
  16. Goblet Squat: 3 reps
  17. Kettlebell Swing: 2 reps
  18. Goblet Squat: 2 reps
  19. Kettlebell Swing: 1 reps
  20. Goblet Squat: 1 reps

Aaand you’re done!

That’s it, buddy. No gimmicks, just old-fashioned, honest work. Hope it felt good in your buns.

What About Progression?

You can try to beat your previous time. You can use a heavier weight. Or you could give a rat’s ass about progression and performance for once and just do this because you like how it makes you feel. Exercise is actually allowed to be fun every once in a while.

Check This Out

This workout is available for free (OMG, right?) in our workout app StrengthLog, sorted under Free Workouts.

Kettlebell Workout
OK, so the automatically estimated workout length is pretty off on this one. It calculates the number of sets x three minutes, but most people like to burn through this workout pretty much without rest. I bet you can do it in 10–15 minutes!

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Daniel Richter

Daniel has a decade of experience in powerlifting, is a certified personal trainer, and has a Master of Science degree in engineering. Besides competing in powerlifting himself, he coaches both beginners and international-level lifters. Daniel regularly shares tips about strength training on Instagram, and you can follow him here.