This is one simple, strong, and effective workout. A lower body ladder keeps you moving while building strength and muscular endurance through your glutes, quads, hamstrings, and hips. You start with a manageable number of reps, then work your way up the ladder as the challenge builds.

I’m using a kettlebell here, but you do not need one. You can use a dumbbell. Hold it securely and choose a weight that allows you to keep good form throughout the exercise. What I love about ladder workouts is that you can make them fit into your day. Use a heavy weight and move slower for more strength or lighter for a more metabolic conditioning workout.

In this ladder workout you start with a lower number of reps and you increase those reps with each Round. Round 1 you start with 4 reps of each exercise, Round 2 you do 6 reps, Round 3-8 reps, Round 4-10 reps, Round 5-12 reps. You “climb the ladder.” The benefit is that the workout starts very manageable, then gradually the workout becomes more challenging as your muscles fatigue. It is an easy format to follow, and you can use it for strength or conditioning.

The Workout: Round 1-5

Sumo Deadlift x4 /x6/ x8/ x10/ x12

Deadlift x4/ x6/ x8/ x10/ x12

Thrusters x4/ x6/ x8/ x10/ x12

Goblet Squat x4/ x6/ x8/ x10/ x12

Squat Jump x4/ x6/ x8/ x10/ x12

The goal is not to race through the workout. Keep your form strong as the reps increase and increase weight if you can.

ENJOY!!

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