Boost Intensity With a Body-Weight Ladder Workout

If you’re looking for a convenient and effective way to help people improve muscular endurance and cardiovascular fitness without using equipment, this body-weight ladder workout is a perfect programming option. If you’re short on tools or if your participants prefer to work out at home, you’re covered! Sequence the exercises in a ladder format by increasing or decreasing the number of reps each cycle to add volume and boost intensity.

Program Particulars for the Body-Weight Ladder Workout

This 50-minute body-weight ladder workout session focuses on cardiovascular conditioning, muscular endurance and core strengthening. No equipment is required (obviously) and the suggested music choice is high-energy and in the 125–130 beats-per-minute range.

The class includes three blocks of drill-based exercises, each with a different ladder repetition scheme. Before each block, thoroughly preview the exercises, and encourage participants to take advantage of the recommended modifications, if needed. Use a timer to designate the start and stop time for each move, and rest for 1–2 minutes in between blocks.

Warmup (10 minutes)

For the warmup, include basic moves, performed at a moderate pace. Cycle through the following exercises, completing 10 reps of each, then 8, and continue until the class has completed 2 reps of each move.

Knee tuck:

• Start in a standing position.
• Lift right knee and place hands on shin.
• Gently pull knee toward chest; lower foot to floor. Repeat, left.

Rear lunge:

• Begin standing, feet hip-width apart.
• Step back with R foot and lower into lunge position, bending both knees about 90 degrees.
• Return to standing. Repeat, L.

Modified pushup:

• Start in plank position, hands under shoulders.
• Lower chest to floor and hold for 1 second.
• Bring knees to floor, then press up to starting position. Lift knees.

Plank to downward-facing dog:

• Begin in plank position.
• Lift hips and reach chest toward legs by fully flexing at shoulders.
• Return to starting position.

See also: Strength Ladder

Work Phase (35 minutes)

Use the following program blocks to create your own ladder experiences.

Block One

Ascending ladder: This block uses an interval-training approach and alternates cardiovascular conditioning moves with core exercises. Perform each move for 30 seconds, then 45, then 1 minute.

Cardio: squat thrust + bound:

• Begin standing, feet hip-width apart.
• Squat and place hands on floor.
• Jump back to plank position; jump in and stand.
• Bound forward, landing in half-squat position.
• Back pedal to starting position.

Alignment tip: Brace core when jumping into plank position.

Core: plank walk + triceps pushup

• Start in plank position, hands under shoulders.
• Bring R forearm to floor, then L.
• Return to starting position.
• Lower chest to floor, keeping elbows close to sides.
• Press back up to plank.

Alignment tip: Maintain a straight line from heels to head.

Cardio: skate + hop

• Begin standing, balancing on R leg.
• Leap to side, landing on L foot, knee and hip slightly flexed.
• Do a single-leg vertical jump, reaching arms overhead.
• Repeat, other side.

Alignment tip: Track knee in same direction as toe when landing.

Core: plank + lateral tap

• Start in plank position, feet hip-width apart.
• Abduct R hip and tap floor with R foot.
• Return to center. Repeat, other side.

Alignment tip: Keep hips level to avoid rotation.

Block Two

Descending ladder: This block alternates upper- and lower-body strength exercises. Do each exercise for 1 minute, then 45 seconds, then 30.

Upper body: pushup + prone squat

• Begin in plank position, hands slightly wider than shoulder-width.
• Do one pushup.
• Reach hips back toward heels while keeping knees bent and close to floor.
• Extend at knees to return to starting position.

Alignment tip: Fully flex at shoulder joint during prone squat.

Lower body: rear curtsy lunge

• Start standing, feet hip-width apart.
• Step back with R foot to diagonal lunge position, lowering rear knee toward floor.
• Return to starting position. Repeat, L.

Alignment tip: Maintain upright torso.

Upper body: pike pushup

• Begin in downward-facing dog, hands slightly wider than shoulder-width.
• Bend elbows and bring top of head to floor in front of hands.
• Press up to starting position.

Alignment tip: Keep elbows in line with wrists throughout entire movement.

Lower body: plié squat

• Stand with feet slightly wider than shoulder-width, toes turned out about 45 degrees.
• Bend knees and lower hips to knee level.
• Return to standing.

Alignment tip: Track knees in same direction as toes.

Block Three

Pyramid ladder: This block combines balance and cardio exercises. Do each exercise for 45, 30 and 15 seconds; then 15, 30 and 45 seconds.

Balance: alternating single-leg deadlift

• Begin standing, feet together.
• Shift weight to R foot and lift L foot a few inches off floor.
• Hinge from hips while extending nonsupporting leg back until torso is parallel to floor.
• Return to standing. Repeat, other side.

Alignment tip: Engage core to keep spine extended.

Cardio: plank frog jump

• From plank position, jump feet to either side of hands.
• Jump back to plank position.

Alignment tip: Lift hips and land with heels down.

Balance: V-sit extend + tuck

• Begin seated.
• Lean back slightly, spine extended.
• Lift feet until shins are parallel to floor, knees bent 90 degrees.
• Extend knees and lean back until shoulders are a few inches from floor.
• Return to V-sit position.

Alignment tip: Maintain a straight line from lower back to shoulders.

Cardio: plyometric jack + lunge

• Start standing, feet together.
• Jump feet to shoulder-width distance apart and lower hips into squat position.
• Jump up and land in lunge position, R foot forward.
• Jump back to squat, then starting position. Repeat, other side.

Alignment tip: Keep rear heel off floor on lunge.

Cooldown (5 minutes)

Reward participants for their hard work with a thorough stretch for all major muscle groups used in the body-weight ladder workout. Hold each stretch for at least 30 seconds.

• Standing cat-cow: Stand in half-squat position, hands on thighs. Flex and extend spine through a full ROM.
• Forward fold + chest expansion: From standing, hinge forward at hips. Clasp hands behind back and extend shoulders, reaching arms toward ceiling.
• Downward-facing dog: From plank, push hands into floor and lift hips up and back, reaching heels toward floor.
• Prone quadriceps stretch: From prone position, bend R knee and reach for R ankle, gently pulling it toward buttocks. Repeat, L.
• Child’s pose: From quadruped position, bring feet together and reach hips to heels. Flex shoulders and bring chest toward floor.

See also: Sample Class: Body-Weight Barrage