Partner Ladders Workout

 Caroline Fitzgerald

As you may have figured out by now, I am all about having fun during workouts! This one is a blast!

This is workout involves a really simple format, but I’d venture a guess that 99% of people who workout regularly have never heard of it. Partner Ladders are fun, effective, efficient and can be done anywhere and for any length of time.

PARTNER LADDERS

 After a warm-up, you and your partner will take turns doing a particular exercise, following the following “ladder” pattern:

1st partner does one rep (1)
2nd partner does one rep

1st partner does 2 consecutive reps (1-2)
2nd partner does 2 consecutive reps

1st partner does 3 consecutive reps (1-2-3)
2nd partner does 3 consecutive reps

1st partner does 4 consecutive reps (1-2-3-4)
2nd partner does 4 consecutive reps

Continue in this fashion, all the way up to each partner completing 9 consecutive reps. After both partners have completed 9 consecutive reps of that exercise, then take few minutes rest and then start the ladder all over again with a different exercise.

Each exercise ladder will take a different amount of time, depending on participants fitness level and the complexity of the exercise. it is a good idea to choose exercises that can be done relatively quickly so you can keep the pace up.

Here’s a great, full-body Ladder workout that will take approximately 30 minutes. If you don’t have that much time, just do 3 or 4 of the exercises. I am using simple exercises that everyone knows, as well as some exercises from the “Top 10 Bodyweight exercises You’ve Never Heard of” ebook (offered free on this site. If you didn’t take advantage of the free ebook offer on your first visit, just open this site again with a different browser to get access to the ebook sign-up box.)

Ladder 1 – Bootstrappers
Ladder 2 – Dead Bugs (double count)
Ladder 3 – Groiner (double count)
Ladder 4 – Squat Jumps
Ladder 5 – Pushups (see photo below)
Ladder 6 – Burpees

 Make sure to stretch all the major muscle groups at the end of the workout.

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