ULTIMATE Full-Body Ladder
MP Weekly Workout 11
How It Works:
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Start with 5 reps of each move
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Add 5 reps each round until you hit 30
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Then work your way back down
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Rest only when you have to
Moves:
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Burpees
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Reverse Lunges (count both legs as one rep)
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Push-Ups
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V-Ups
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Jump Squats
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Mountain Climbers (count 1 per side)
Move 1: Burpees
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Tip: drop chest to the ground and land softly
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Low impact option: step back instead of jumping
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High intensity option: add a push-up and tuck jump
Move 2: Reverse Lunges
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Tip: step back far enough so front shin stays vertical
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Low impact option: Stationary split squats
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High intensity option: Jumping Lunges or add dumbbells
Move 3: Push-Ups
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Tip: engage core so your body moves as one straight line
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Low impact option: Knee push-ups or incline push-ups
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High intensity option: Decline push-ups or hand-release pushups
Move 4: V-Ups
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Tip: Exhale as you come up, don't yank with your neck
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Low impact option: Crunches or knee tucks
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High intensity option: Weighted V-Ups or hollow hold into V-Up
Move 5: Jump Squats
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Tip: Land with bent knees – think "quiet feet"
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Low impact option: Regular squats
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High intensity option: weighted jump squats
Move 6: Mountain Climbers
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Tip: Keep hips low – think sprinting in a plank
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Low impact option: Slow climbers (step instead of run)
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High intensity option: Cross-body climbers or add sliders under feet
