Full Body Ladder Strength Workout

Today I have a super fun full body ladder workout to build strength and stamina! If you haven’t tried a stepped workout before, you’ll quickly see why it’s so much fun!

I’ll show the form and options at the beginning, remember that it’s much better to use modifications as you get stronger than to hurt yourself by pushing too hard.

Unlike FedEx or Amazon prime, there are no express options for your results. Too often, what destroys us and keeps us from seeing results is our expectations and reality, the duration and the complementary actions that lead to the best physical condition (such as good sleep, consistent healthy eating, and managing your stress levels) ).

Remember, it means more than just how many workouts you do. If your workouts are seeds you are planting and want to bear fruit, remember that seeds must be planted in rich soil and receive sunlight and rain to grow.

Want to learn more about how to change your body composition (muscle to fat ratio)? Check out our recent blog post on women-specific body composition considerations More information on training and nutrition and how to maximize your efforts.

Ready to get started? Hit the play button and let’s go!

Did you like this workout?Then You’ll love the Eat Clean Train Mean Challenge in Rock Your Life! This challenge includes ladders, kickboxing and will work your entire body while providing meImprove cardiovascular endurance, toned muscles and overall strength.

full body ladder

Click to expand and view all exercise descriptions

Equipment: Weighted objects (water bottles, water bottles, dumbbells), elevated surfaces

Format: Ladder – Perform step 1 for the prescribed number/time, then proceed to step 2. Repeat step 1. Go to step 3 and repeat steps 2 and 1. Continue to complete all movements in this manner until complete.

Exercise 1: Single-leg hip thrust (10/10)

Put your back on an elevated surface (couch or chair). The edge of the surface should be at the base of the shoulder blade. Bend your knees so they are at 90 degrees.
Support your core and extend your right leg from the mat, parallel to your left thigh.
Press your hips down toward the mat, then push back through your left heel to lift your hips to the ceiling, squeezing your glutes and keeping your core supported.
Return your hips to the mat in a controlled manner and repeat. Perform assigned reps on one side before switching sides.
MOD: Do this on a mat instead of an elevated surface, or do this with your feet on the mat.
Option for more challenges: Place a weighted object on the hip crease for more resistance.

Action 2: Swimmer (0:30)

Lie on your stomach, straighten your arms and legs, and reach toward the walls in front of and behind you.
Using the supported core, lift the right arm and left leg at the same time, then alternate with the left arm and right leg and repeat back and forth.
As you “swim,” keep your lower back slightly tucked in and keep your gaze neutral so your neck isn’t tense or hyperextended.
Repeat the assigned time.
MOD: Put your fingertips on the floor to support the raised upper body and isolate moving only the legs.

Action 3: Double Renegade Row to Double Push-Ups (5)

Start in High Plank Pose with two weights on the mat between your hands or your hands under your shoulders, shoulders stacked on your wrists, core support, neutral gaze (not looking up or down) and Lay flat on the back.
Grab the weight with the right hand, keep the hips square to the ground, core support, and use the right arm to pull the elbow back along the body and squeeze the bottom of the shoulder blade to row.
Slowly lower your right arm back to the ground and repeat with your left arm.
Next, from a high plank, bend your arms and lower yourself onto the mat for a push-up while keeping your shoulders away from your ears. Notice that your hips and torso move in one line.
Keeping a supported core and a flat back, push yourself back to the starting position.
Repeat the push-up for a total of two times.
Repeat the entire sequence for the assigned representative.
MOD: Lower your knees to adjust plank position and/or row without any weighting objects. Alternatively, you can perform this sequence on an elevated surface with a weighted object and hand.

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Move 4: Sumo Squat (10-12)

Hold a weight in both hands, hang it next to your hips or over your shoulders, and start standing with your feet wider than your hips apart, allowing your feet to naturally evert.
Engage between your shoulder blades to prevent the weight from rounding your shoulders, support your core and push your hips back, keep your chest straight (don’t bend forward), your heels and knees with your The toes remain consistent.
As you return to standing, cross your heels and squeeze your glutes.
Duplicate assigned reps.
MOD: Remove weighted objects and do this exercise with body weight only.

Move 5: Reverse Flight (8-12)

Stand with core support, chest up, shoulders back and down (as if against a wall), and weights in both hands.
The hips are hinged forward, at a 45-degree angle to the body, and joined between the shoulders so they don’t bend forward. Let your dumbbells hang over your chest and keep your head and neck in a neutral position.
Using the muscles between your shoulder blades, lift your arms up to the side of your shoulders and elbows instead of your wrists. A slight bend in the elbows is natural.
Return to the starting position in a controlled manner and repeat the assigned number of times.

Move 6: Alternate Lateral Lunge Touchdown (1:00)

Begin by standing up straight, allowing your feet to stretch out naturally, in a wide, core-supported stance, with your shoulders back and down (as if they were leaning against a wall).
Bend your right knee while shooting your hips back into the side lunge position and tap your right foot with your left hand.
Note that you want to keep your chest straight, make sure your front knee is in line with your toes, and keep your weight on your heels and hips.
Working through your right heel, stand up and switch sides, bending your left knee.
Continue to alternate for the specified time.

Be sure to check in today and let me know when you’re working out. Always look forward to hearing about your performance and any questions you have!

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Check out these progress photos from Bailey, rock your life Over the past 2 years, amazing, sustainable results have been achieved by having a supportive community and ongoing participation in exercise classes and challenge programs.

“I have been training with Betty Rockers since July 2020. I took a progress pic today just to see how far I have come! First pic from 7/2020, updated pics from 05/ 2022. 40 lbs lost.. Lost a few inches! This workout program along with a healthier lifestyle has really transformed my mind and body! I am currently doing a bikini body challenge and it kicked my ass! If only this 3 year old mom could Do it, you can do it too!!”

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