Coming Down The Ladder Workout

Coming Down The Ladder is an intense, circuit-style workout that uses just your own bodyweight. No equipment is needed, making it a workout you can do anywhere, at anytime. Chris Freytag and Lindsey Bomgren will lead you through five intense, bodyweight exercises; you’ll start out by doing 10 of each exercise and then taking a one-minute rest. Then, you’ll do 9 of each exercise, then 8, 7, 6 and so on until you’ve “climbed down the ladder” of your workout. By the end of this bodyweight workout routine you’ll have performed 55 of each exercise, toning multiple muscle groups and burning tons of calories in the process.

As you climb down the ladder, the amount of rest time you’ll get in between the next set decreases from 1 minute to 45 seconds to 30 seconds, 15 seconds, and so forth. By the end of this ladder workout you’ll have worked your entire body: your glutes, abs, thighs, arms, core and more!

The first of your five exercises in this ladder workout is rotating burpees. Rotating burpees are a plyometric move that gets your heart rate up and works multiple muscle groups at the same time. Chris will encourage you to keep your abs tight while doing burpees and try not to sag in your low back. The next move is called “up and overs,” which will work your inner thighs. Next, it’s onto moves like downward dog-push-ups and spiderman knees.

Your last of the five moves is a squat and lunge combination. You’ll do a deep squat before moving into a prisoner lunge with alternating legs. After you’ve done 10 of each of these exercises, you’ll get one minute of rest before doing 9 of each exercise, and climbing all the way down this heart-pumping ladder of intense exercises! At the end of the ladder workout you’ll do a cool-down to bring your heart rate down and stretch your muscles. A bodyweight workout program can yield amazing results, so give this one a try today and start burning calories and getting stronger!

Level: Intermediate, Advanced
Equipment: Bodyweight, Mat
Instructor: Chris Freytag