I fell in love with this CrossFit format because it’s perfect for fast-paced bodyweight workouts at home—here’s how I adapt it for all my personal training clients
Shake up your strength training with a ladder workout
If you’ve been exercising for some time to build strength, you’ll be familiar with performing eight to 12 repetitions of a move, three times over.
This standard format where each rep is performed with control is common practice for strength and muscle building—it’s practical, accessible and gets results.
However, a faster-paced bodyweight workout will get your heart rate up too, and can help to blow the cobwebs away.
If that sounds appealing, then I recommend the ladder format. This type of workout featured regularly in my CrossFit classes and has become one of my favorites. Now I adapt it for personal training clients of all levels.
How to do a ladder workout
Perform each exercise in turn as a circuit, doing 10 reps of each exercise in the first round, then eight in the second round, then continue reducing the reps by two every round until the last round of two reps.
I’ve chosen fairly accessible bodyweight moves but you can substitute your favorite exercises, making it as challenging as you like.
If you need to reduce the intensity, change the reps range to 5-4-3-2-1, which I’ve previously done for clients who need a lower volume of work or are performing harder movements.
The goal is to move at a consistent pace throughout, so choose a version of each exercise you can perform correctly and comfortably for every rep and round.
1. Squat
Reps: 10-8-6-4-2
- Stand with your feet shoulder-width apart, pointing outward slightly.
- Engage your core.
- Push your hips back, bend your knees and lower until your hips are in line with your knees, or lower if your mobility allows.
- Keep your chest upright, core engaged and knees out, over your toes, not caving in.
- Push through your heels to return to standing.
Make it easier: Perform a sit-to-stand chair squat to build your strength.
2. Forward alternating lunge
Reps: 10-8-6-4-2
- Stand with your feet hip-width apart.
- Engage your core.
- Step your right foot forward and bend both knees to 90°, lowering with control and keeping your right knee directly above your foot.
- Push through your right foot to return to the starting position.
- Repeat on the other side and continue alternating with each rep.
Make it easier: Perform next to a sturdy support and only go as low as your mobility and strength allow.
3. Burpee
Reps: 10-8-6-4-2
- Stand with your feet shoulder-width apart.
- Hinge forward from your hips and place your hands on the floor, keeping your shoulders over your hands.
- Jump or step both feet back, landing in a high plank with your body in a straight line from head to heels and your core engaged to protect your lower back.
- Bend your elbows to lower your chest to the floor.
- Push through your hands to return to the high plank, dropping to your knees before pushing back up if needed.
- Jump or step your feet forward toward your hands.
- Jump straight up and clap your hands overhead.
Make it easier: Skip lowering your chest to the floor, staying in the high plank like this no-jump burpee.
