3 ladder workout - cardio, core & legs

Updated: Oct 12

This workout comprises three ladders - go down and back up the ladder before moving on to the next one. This workout is bodyweight only but you can add weights to up the anti on the leg ladder in particular.


The three ladders are as follows:

1. Cardio ladder:

  • 60 s - squat jack with floor touch

  • 50 s - side to side with floor touch

  • 40 s - high knee pull down to forward kicks

  • 30 s - burpees (any variation)

  • 20 s - mountain climbers

  • 10 s - lateral taps with floor touch

1 min rest before working back up - starting with 10s of lateral taps.


2. Core ladder:

  • 60 s - hands walk out to plank

  • 50 s - plank with alternating toe reach

  • 40 s - deadbug

  • 30 s - russian twist

  • 20 s - crunch with alternating knee lift

  • 10 s - reverse plank hold

1 min rest before working back up - starting with 10s of reverse plank hold


3. Legs ladder:

  • 60 s - clock lunges

  • 50 s - forward to backward lunge

  • 40 s - squat with lateral left lift

  • 30 s - 1.5 squats

  • 20 s - squat to calf raise

  • 10 s - squat jumps

1 min rest before working back up - starting with 10s of squat jumps


Here is a follow along video where you can do the workout with me, sorry for losing my way a little one point but it happens to the best of us!


#legs #cardio #core legs cardio core bodyweight

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