Five Ladder Workouts

A ladder workout is an exercise structure of increasing or decreasing reps, exercise selection, duration, intensity or weight.

For example, an ascending rep ladder would start with an exercise for 1 rep with one or more movements, and each round would build on reps.

That would look like 1 squat, 2 squats, 3 squats, etc, until you hit a set number of reps or time cap.

Another example of a ladder workout is a duration descending ladder; you would start with a higher time, for example, 10 minutes, then decrease the time for each round. That would look like 10 minutes running, 9 minutes running, 8 minutes running and so on.

The ladder workouts we are using today is opposing ascending and descending ladders, so for the first exercise, you will start at 10 reps; for the second exercise, start at 1 rep. The first exercise will decrease by 1 rep every round, and the second exercise will increase by 1 rep every round for 10 rounds.

What Weight Should You Use?

The weight you use during a workout ladder can depend on your current experience and ability, the exercise choice, the reps and the workout time. To help select the right weight, here are the things to consider -

• Start lighter and build the weight throughout the workout. Ensure you feel challenged enough, but the weight is manageable and doesn’t impact the exercise technique.

• Listen to your body. Lower the weight if you struggle to maintain consistent reps or good form.

• It can be trial and error. This type of workout will allow you to play around with a weight that fits your current fitness and ability.

• Progress over time. Aim to gradually increase the weight you’re using over time as you get stronger and fitter.

Kettlebell Ladder Workout

Kettlebell Halo and Kettlebell Front Raise

• Start with 10 Kettlebell halo reps and 1 kettlebell front raise.

• Decrease halo reps by one each round. Increase front raises by one each round.

• Finish with 1 kettlebell halo and 10 kettlebell front raises.