Ladder workouts are one of the best ways to ramp up your fitness level, send your metabolic rate soaring, and help improve your cardiovascular conditioning all at once.
Like circuit training, they typically have you moving from one exercise to the next, taking a microscopic time to rest in between. The difference between ladder sessions and circuit training, however, is how the workouts are laid out.
With ladder exercises, with each round of the protocol you do, you will up the ante, so to speak, aiming to do more than you did last time. Check out the following three ladder workouts for a taste of what these have to offer...
1. Ascending Ladder Workout. The ascending ladder workout is one that will have you working through a variety of rep ranges. What you will do is perform each exercise in the circuit below, taking just 30 seconds of rest between each round.
Start out performing just 1 rep of each move, then next round, move to two reps. Follow that with three reps, then four reps, all the way until you hit the ten rep mark.
Once you're there, congratulate yourself as you've just finished the ladder...
- Burpees
- Mountain Climbers
- Jumping Jacks
- Walking Lunges.
2. 10-20-30 Ladder Intervals. The 10-20-30 ladder is the next ladder to consider adding to your regime when you feel your workout needs a boost. For this one, you'll go for time rather than reps. Perform each exercise for 10 seconds, resting 10 seconds between. Next round, aim for 20 seconds, resting 20 seconds between. The final round, hit 30 seconds, adjusting your rest time to match.
Include...
- Jumping Jacks
- Bodyweight Squats
- Mountain Climbers
- Push-Ups
- Plank Hold
- Burpees
- Running Knee Highs
- Walking Lunges
- Plank Hold.
3. Repeats Ladder. Finally, the last ladder has you adding exercises as you go. You'll complete multiple rounds of each ladder, starting with just doing the first exercise for 30 seconds. Once the first task is completed, rest for 30 seconds. Next, add in the second exercise for 30 seconds as well (still performing the first for the 30 seconds prior). After resting 30 seconds after that round, do exercises one, two, and three for 30 seconds each. Rest for 20 and then continue adding the fourth exercise in there. Keep going until all activities are completed...
- Burpees
- Mountain Climbers
- Jumping Jacks
- Push-Ups
- Prisoner Squats
- Planks
Give any one of these ladders a try during your next workout and you'll be combating boredom while sending your fitness level soaring.
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