“Ladder Countdown” Metabolic Workout

There are many ways to complete this workout, but the general template is where you are building on exercises with each set. Below I have listed 12 exercises for 12 rounds. Described are all cardio-based/plyometric moves, but you can do this with strength based exercises as well!

Breakdown:
First round, do the first exercise, 12 reps. (You will always do the same # of reps of that exercise each set).
Second round: do first exercise (12 reps) AND add second exercise, 11 reps.
Continue “down the ladder” until the last (12th) round when you are doing all 12 exercises in a row.

Exercises:
12 Jumping Jacks
11 High knees
10 Pop squats
9 Mountain Climbers
8 Half-Burpees
7 Side Jump lunge switches
6 Squat jumps
5 Plank jacks
4 Pike Jumps
3 Jump lunges
2 Tuck jumps
1 Star jump

---

Here is a second cardio based workout to try!

10 Jumping Jacks
9 Pop Squats
8 mountain climbers
7 Mat Pike Hop Overs
6 Jump Lunges
5 Squat Side Shuffles
4 Jump Squats
3 Half Burpees
2 IceSkaters
1 Tuck Jump

There will be 10 rounds total.
Option 1: Start with Exercise 10, with each round adding the next exercise down.
Round 1: 10 JJ
Round 2: 10 JJ, 9 pop squats
Round 3: 10 JJ, 9 squats, 8 MC
Repeat until you get to Exercise 1. Rest when needed (ideally 30 sec or less between rounds).

---

Here is another Option…do the exercises in REVERSE!

Start with Exercise 1, then add on exercises (and reps accordingly) until the last round you complete all 10 exercises.
Feel free to substitute some of the exercises to match your level & goals (regular lunges, squats, butt kicks, high knees etc are lower impact)

You can also use this Ladder template for other workouts. Lower body, core, upper…get creative!

Including a 5 min warmup and 5 min stretching cool down, you have a solid 30 minute full body metabolic workout using just your bodyweight.

---

Questions or concerns? Send me an email! allisonbergstromfitness@yahoo.com