Description
🔥 Full Body Strength Ladder Workout | Dumbbells & Kettlebells | Ladder Format | BodyFit By Amy | 31 Mins
This workout uses a ladder format instead of traditional intervals — two exercises paired together, building from 1 rep up to 4 reps, then back down, followed by a 30-second lightning finisher. No clocks to watch mid-set, just building volume until you feel the burn, then done. Three ladder sets plus a bonus swing to close it out.
Dumbbells, kettlebells, and an optional bench are used throughout — go heavy where you can, since the ladder builds overload through volume, not just weight.
✅ Total body: legs, glutes, hamstrings, back, shoulders, biceps, triceps & core
✅ Ladder format: build 1→2→3→4 reps, back down 4→3→2→1, then a 30-sec finisher
✅ Dumbbells & kettlebells (bench optional)
✅ Only one right/left side set in the entire workout — everything else is bilateral
✅ Real strength focus — go heavy where the exercise allows
✅ All fitness levels — modifications throughout
➡️ HOW THE LADDER WORKS:
Two exercises are paired together and built rep by rep:
🪜 LADDER UP — 1 rep of each, then 2, then 3, then 4
🪜 LADDER DOWN — back down 4, 3, 2, 1
⚡ LIGHTNING FINISHER — 30 seconds of 1-and-1, straight through, no counting
The result? Real muscular overload built through volume and time under tension, not just heavier weight.
➡️ WORKOUT STRUCTURE
3 Ladder Sets + Bonus Finisher
Ladder 1 — Squat & Press:
Goblet/Dumbbell Squat + Overhead Press, 1→4→1 → 30-sec Lightning Finisher
Ladder 2 — Lunge & Row (right & left):
Reverse Lunge + Single-Arm Row, 1→4→1 (each side) → 30-sec Lightning Finisher (each side)
Deadlift → Kettlebell/Dumbbell Swing (30 sec each)
Ladder 3 — Tricep Extension & Leg Lower:
Supine Tricep Extension + Leg Lower, 1→4→1 → 30-sec Lightning Finisher
Ladder 4 — Side Lunge Shift & Bicep Curl:
Side Lunge Shift + Bicep Curl (right & left), 1→4→1 → 30-sec Lightning Finisher
Ladder 5 — Chest Press & Bicycle:
Lying Chest Press + Bicycle Crunch, 1→4→1 → 30-sec Lightning Finisher
Bonus Finisher — Swing/Deadlift (30 sec)
➡️ TIMESTAMPS
0:00 Intro
0:36 Warm Up
4:15 Circuit 1
16:04 Circuit 2
23:10 Circuit 3
31:05 Cool Down & Stretch
➡️ MORE WORKOUTS YOU'LL LOVE
💪 Push & Pull Supersets: https://youtu.be/_R0YytL0HjM
🦵 Legs & Abs Supersets: https://youtu.be/Qm9dp0RoRR0
🔥 Extra Warm-Up: https://youtu.be/ZUDCMPzl738
❄️ Extended Cool Down: https://youtu.be/lQZQC1M4l1E
🍏 Join the BodyFit Athletic Club (BAC) for motivation, accountability, nutrition guidance & direct support from Amy: https://bit.ly/3Wcj27C
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🛍️ GEAR & DISCOUNTS
🔹 Dumbbells & Kettlebells → https://frenchfitness.pxf.io/19XJ6D | Code: BODYFITBYAMY (5% off)
🔹 TRX → https://bit.ly/3MR86sB | Code: BODYFITBYAMY (15% off)
🔹 Gorilla Mats → https://gorillamats.com?aff=36 | Code: AMY10 (10% off)
🔹 Hope Fitness Gear → https://bit.ly/3VciosH | Code: BODYFIT20 (20% off)
🔹 Amazon Storefront → https://www.amazon.com/shop/bodyfitbyamy
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Thanks for showing up today — great job, everybody! 💪 — Amy
⚠️ DISCLAIMER: Consult your physician before beginning any exercise program. Stop immediately if you feel faint, dizzy, or experience discomfort. You participate at your own risk.
#StrengthLadder #DumbbellWorkout #KettlebellWorkout #FullBodyWorkout #BodyFitByAmy