(Instructions & Video Below)
You ready for this signature “Ladders” workout?? With a Ladders workout you’ll be asked to climb both up and down the ladder by adding and/or subtracting reps each time through. Great for building lean muscle and stamina.
I performed some of the exercises with a 25 pounds weighted vest. You do not need to wear one though to get an awesome workout in. It’s just optional.
Exercises
- Quick Feet
- 3 Mountain Climber + 1 Pushup
- 3 Squats + 3 Rockets
- Band Sprints
- You can also use a beach towel if you do not have bands.
- Dont have a partner? Do wind sprints instead.
- Quick Hands
- Dont have a battle rope? Grab 5 pound dumbbells and do fast hammer curls.
Round 1
30 Seconds of Exercises 1 – Quick Feet
(30 Second Break)
45 Seconds of Exercises 1 – Quick Feet
(45 Second Break)
1 Minute of Exercises 1 – Quick Feet
(1 Minute Break)
1 Minute of Exercises 1 – Quick Feet
(1 Minute Break)
45 Seconds of Exercises 1 – Quick Feet
(45 Second Break)
30 Seconds of Exercises 1 – Quick Feet
(30 Second Break)
Round 2
30 Seconds of Exercises 2 – 3 Mountain Climber + 1 Pushup
(30 Second Break)
45 Seconds of Exercises 2 – 3 Mountain Climber + 1 Pushup
(45 Second Break)
1 Minute of Exercises 2 – 3 Mountain Climber + 1 Pushup
(1 Minute Break)
1 Minute of Exercises 2 – 3 Mountain Climber + 1 Pushup
(1 Minute Break)
45 Seconds of Exercises 2 – 3 Mountain Climber + 1 Pushup
(45 Second Break)
30 Seconds of Exercises 2 – 3 Mountain Climber + 1 Pushup
(30 Second Break)
Round 3
30 Seconds of Exercises 3 – 3 Squats + 3 Rockets
(30 Second Break)
45 Seconds of Exercises 3 – 3 Squats + 3 Rockets
(45 Second Break)
1 Minute of Exercises 3 – 3 Squats + 3 Rockets
(1 Minute Break)
1 Minute of Exercises 3 – 3 Squats + 3 Rockets
(1 Minute Break)
45 Seconds of Exercises 3 – 3 Squats + 3 Rockets
(45 Second Break)
30 Seconds of Exercises 3 – 3 Squats + 3 Rockets
(30 Second Break)
Round 4
30 Seconds of Exercises 4 – Band Sprints
(30 Second Break)
45 Seconds of Exercises 4 – Band Sprints
(45 Second Break)
1 Minute of Exercises 4 – Band Sprints
(1 Minute Break)
1 Minute of Exercises 4 – Band Sprints
(1 Minute Break)
45 Seconds of Exercises 4 – Band Sprints
(45 Second Break)
30 Seconds of Exercises 4 – Band Sprints
(30 Second Break)
Round 5
30 Seconds of Exercises 5 – Quick Hands
(30 Second Break)
45 Seconds of Exercises 5 – Quick Hands
(45 Second Break)
1 Minute of Exercises 5 – Quick Hands
(1 Minute Break)
1 Minute of Exercises 5 – Quick Hands
(1 Minute Break)
45 Seconds of Exercises 5 – Quick Hands
(45 Second Break)
30 Seconds of Exercises 5 – Quick Hands
(30 Second Break)
(Watch Video Here)
Hope you enjoy your free workout 😉
-Bryan
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