This workout not only tests your strength and conditioning — it also burns tons of calories, builds strength, and gives you a phenomenal cardio workout.
It starts out fairly easy and then gets very challenging as you progress through the ladder.
We recommend you incorporate this ladder challenge into your workout routine at least once a month. This is a good way to test the level of your strength and conditioning… it also provides you with a great workout and a challenge!
Modifying the Exercises
This is a challenging workout. So you might need to modify the exercises and you might not be able to complete all the reps. That’s ok. Do as many as you can. To modify the exercises, see the above video for suggestions. Be sure to push yourself to do as many reps as you can — but don’t worry about what you can’t do. Focus on what you CAN do.
The most important thing is to keep moving and do your best. Remember, the definition of success is: the progressive realization towards a meaningful goal. If you are taking steps towards your goal, you are successful. Keep working toward your goal!
Workout Format
The format consists of four 30-second intervals followed by 60 seconds of rest. Repeat for 10 rounds.
This workout takes about 30 minutes to complete. It’s a very efficient high intensity workout that burns calories during and for up to 48 hours after you complete the workout.
For each round, the reps increase until round 5, then the reps slowly decrease.
- Kettlebell swing reps: 4, 8, 12, 16, 20, 20, 16, 12, 8, 4
- Push up reps: 4, 8, 12, 16, 20, 20, 16, 12, 8, 4
- Goblet squat reps: 2, 4, 6, 8, 10, 10, 8, 6, 4, 2
- Burpee reps: 2, 4, 6, 8, 10, 10, 8, 6, 4, 2
Here’s a step-by-step explanation of each round:
Round 1
Kettlebell swings – 4 reps
Push ups – 4 reps
Goblet squats – 2 reps
Burpees – 2 reps
Rest 60 seconds
Round 2
Kettlebell swings – 8 reps
Push ups – 8 reps
Goblet squats – 4 reps
Burpees – 4 reps
Rest 60 seconds
Round 3
Kettlebell swings – 12 reps
Push ups – 12 reps
Goblet squats – 6 reps
Burpees – 6 reps
Rest 60 seconds
Round 4
Kettlebell swings – 16 reps
Push ups – 16 reps
Goblet squats – 8 reps
Burpees – 8 reps
Rest 60 seconds
Round 5
Kettlebell swings – 20 reps
Push ups – 20 reps
Goblet squats – 10 reps
Burpees – 10 reps
Rest 60 seconds
Round 6
Kettlebell swings – 20 reps
Push ups – 20 reps
Goblet squats – 10 reps
Burpees – 10 reps
Rest 60 seconds
Round 7
Kettlebell swings – 16 reps
Push ups – 16 reps
Goblet squats – 8 reps
Burpees – 8 reps
Rest 60 seconds
Round 8
Kettlebell swings – 12 reps
Push ups – 12 reps
Goblet squats – 6 reps
Burpees – 6 reps
Rest 60 seconds
Round 9
Kettlebell swings – 8 reps
Push ups – 8 reps
Goblet squats – 4 reps
Burpees – 4 reps
Rest 60 seconds
Round 10
Kettlebell swings – 4 reps
Push ups – 4 reps
Goblet squats – 2 reps
Burpees – 2 reps
Rest 60 seconds
Awesome job! How did you do?
Were you able to complete the entire workout? How many reps were you able to do? Can you do full push ups or did you modify? Did you modify your burpees?
This is a great test of strength and endurance.
Write down your reps and whether you modified the exercises. Then work hard and test yourself again in 4-6 weeks. Monitor your progress and you will do amazing things!
Remember. Set a meaningful goal, write it on a card, look at it 3 times a day. And I promise it will become your reality.