FWF#1: The Ladder Workout
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The ‘Ladder and Last Stand’ Workout
Equipment Needed: Just bodyweight, although a chair may prove useful.
Time: 20-30 minutes
Today’s Challenge:
There are three exercises today, listed below. The prescribed number of reps increases incrementally from 1 to 10, then back down to 1. Climb up the ladder and then back down. This is great for time-efficiency and keeping the heart rate elevated.
The Structure
Three exercises: Bodyweight squats, press-ups of any kind (full/kneeling/wall), and superman.
Set one - 1 rep of each exercise
Set two - 2 reps of each
…up to ten reps per exercise, then all the way back down to 1 rep per exercise.
Need to make it Easier?
Get to 5 reps per exercise, then go back down the ladder.
Want to make it Harder?
Add some free weights to the squats.
The Finisher
There’s an added challenge for those who want it! After the ladder, hold a plank for as long as you can, just once.
Summary
Check out the summary below.
Very quickly…if you’ve read this far, please help me with some research. Do you mind that I’ve used an AI-generated image to summarise my workout above? Or would you rather I stick to making my own summary cards? Let me know. My written work is always human-written, which you can check for yourself if needed.
Let me know how you got on by leaving a comment below. Let’s create a community together. One where anyone can get into exercising on a regular basis.
The summary card is helpful but AI is taking the work from a graphic artist and, likely, using the scraped/stolen work of an artist.