There’s something powerful about a descending ladder workout — it looks intimidating at first glance, but every round gets you closer to the finish line. This 10-9-8-7-6-5-4-3-2-1 rep scheme combines deadlifts, burpees, and dumbbell strict press to challenge your strength, spike your heart rate, and build serious muscular endurance. It’s simple, effective, and requires zero overthinking — just grit and consistency. By the time you hit those final reps, you’ll feel accomplished, strong, and reminded that hard things get easier when you keep moving. Find all of our minimal equipment workouts here.

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Workout Description

Set a timer and begin with 10 Dumbbell Deadlifts, followed by 10 Burpees, and then 10 Dumbbell Strict Press.

From there, decrease the reps by one each round — moving to 9 reps of each movement, then 8, 7, and so on — continuing in that same order.

Work your way all the way down until you finish with 1 rep of each exercise.

Move with intention, choose a weight that allows you to maintain good form throughout, and pace yourself early — this ladder gets spicy fast.

Equipment Needed

• Dumbbells

Modification Options

Beginner:

Dumbbell Deadlifts
Choose a weight that feels challenging but allows you to maintain strong form from start to finish. Your back should stay flat, chest proud, and core engaged. If fatigue sets in, reduce the weight or break the reps into small sets.

Burpees
Step back instead of jumping back. You can also remove the push-up or step up instead of jumping at the top. Focus on controlled movement over speed.

Dumbbell Strict Press
Select a weight that allows you to press overhead without leaning back or using momentum. If needed, lower the weight or complete fewer reps at a time to maintain proper form.

Advanced:

Dumbbell Deadlifts
Increase the load while maintaining excellent form. Slow down the lowering phase (3 seconds down) to increase time under tension and intensity.

Burpees
Add a chest-to-floor push-up and a powerful jump at the top. You can also increase the pace strategically as the reps decrease.

Dumbbell Strict Press
Challenge yourself with heavier dumbbells, or perform them unbroken each round. Keep ribs down and core tight — no leaning back.

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