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.
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”(see below)
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
An Extra Challenge – Wait in a plank while your partner does his/her pushups!
Make sure to stretch all the major muscle groups at the end of the workout.
10 Bodyweight Exercises You’ve Never Heard of
Here are some exercise descriptions for above workout + a few more you can use or swap out to create your own versions of Ladder Workout
2. Circle Rocks
3. Deck Squats
4. Body Builders
10. Walkout Pushups
Always perform a warm up before starting any exercise or workout program.
Groiner – Start in a plank position, holding your core nice and tight, a straight line between your shoulders and your ankles. Holding your body steady, bend right knee and bring your right foot up and plant it next to your right hand, with knee just outside your elbow. Be sure to plant your whole foot on the ground. Return to starting plank position and repeat with left leg. Take care not to swing your hips side to side as you “climb”. Focus on only moving your leg.
Make It Easier: Perform Spiderman Climb which is a Groiner without the jump.
Circle Rocks – Fair warning: this exercise is deceptively hard. Lie on your back and raise your arms, head and legs . Maintaining that position, rock forward and back on your back as you turn your whole body around in a circle to the left. Repeat for the same number of reps going around in a circle to the right.
Make it Easier: Perform Crunches
Deck Squats – Sit down onto ground and roll back onto your back bringing knees and feet up towards your chest.. Roll back forward and plant your hands on either side of your feet and push yourself up into standing position. Make sure to keep your knees directly above your feet, and in line with your hips, do not let your knees fall in together with your feet out to the side. Repeat for time/reps
Make it Easier: Perform Squats and Crunches
Body Builders – From standing position, squat down into a deep squat, placing hands on the ground, then shoot legs out behind you until you are in a top of pushup/plank position. Jump feet out into wide-legged position and perform a pushup. Jump feet back together, then quickly hop feet back in to hands and into deep squat position and jump up, extending arms overhead. Repeat.
Make it easier: Do Burpees
Frogger – Get on all fours, with your bodyweight evenly distributed across your hands and feet. Bend your elbows and press off the ground using your hands and feet. Repeat in quick succession.
Make it easier: Make the jump smaller.
Starter – Step back into a deep lunge – front knee bent, back leg straight – and place your hands on either side of your front foot. Keeping your hands on the ground, push back as you straighten your front leg. Return to the starting position and repeat. Repeat for equal number of reps on the other leg.
Make it Easier: Perform Reverse Lunges
Swimming Dolphin – On forearms and toes, hands clasped together, body in an inverted “V” position, shift weight on to arms as you rock forward so chin goes out past hands and rock back as far as you can. Perform slowly so you use muscle not momentum.
Make It Easier: Do not rock all the way out to chin past fists position.
Bootstrappers – Squat down and place your hands out in front of you, far enough away so you can get your palms flat on the ground. From squatting position, straighten your legs by pressing up through legs and butt, shifting your weight onto your hands. The top position should look like an inverted “V”. Return to start (squatting) by bending your knees, leaving palms on the ground at all times. Repeat. Make It Easier: Perform Squats
Up Downs _ From standing position, kick your feet back behind you, reaching for the ground with your hands – in essence throwing yourself to the ground. Absorb your “fall” with your arms and lower your chest all the way to the ground. Press yourself back up an jump your feet back in underneath you and return to standing position. Repeat. Make it Easier: Do Burpees instead
Walkout Pushups – From a standing position, lean over and place your hands flat on the ground in front of you, keeping legs straight and knees soft. Walk your hands out in front of you until you are in a plank position, perform a pushup and then walk your hands back in to your feet.. Repeat without standing up.
Make it Easier: Perform regular pushups.
Always perform a Cool Down and stretch the major muscle groups.
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