Looking for a way to vary your at-home fitness sessions? Try a ladder workout! With this format, the number of reps of each exercise decrease by one with each round, which helps to keep you motivated and work hard throughout. Perform the moves one after the other, in a circuit, resting for up to two minutes between each one. Start with 10 reps of each exercise and work your way down to five. To increase the challenge, start with a higher number or perform more rounds.
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Squat jumps 1. Begin standing with your feet hip-width apart and your knees soft. Quickly bend your hips and knees to come into a quarter squat position with your arms by your sides.
2. Straighten your legs and jump up, bringing your knees in towards your chest and raising your arms up for added momentum.
3. Land softly with hips, knees and ankles in line then repeat the movement. -
V crunch 1. Begin lying on your back with your arms extended behind your head.
2. Lift your upper body and legs off the floor to form a V shape, bringing your arms in front of you, just outside your knees.
3. Reverse the movement to return to the start then repeat. -
Shoulder tap press up 1. Begin in a push up position (either the full push-up or on your knees), with your hands directly under your shoulders.
2. Bend your arms to lower your chest towards the floor, without allowing your back to arch.
3. Straighten your arms to return to the start, lift your left hand off the floor and bring it to touch your right shoulder.
4. Return your hand to the floor and repeat, lifting the right arm with the next rep. -
Squat and press 1. Begin standing with your feet hipdistance apart, holding a dumbbell in each hand level with your shoulders.
2. Bend your hips and knees to come into a squat position, keeping your weight in your heels and your back straight.
3. Straighten your legs to return to standing, pushing the dumbbells straight up overhead.
4. Lower the dumbbells to shoulder height to return to the start position then repeat. -
Plank transfer 1. Begin in a plank position on your forearms, with your elbows directly under your shoulders and your body in a straight line from head to toe.
2. Place your right hand and then your left hand on the floor and straighten your arms to come into the top of a push up position.
3. Reverse the movement to return to the start and repeat, leading with the other arm.
