This descending ladder format starts with 12 reps and works its way down to 1—keeping things challenging yet achievable. You’ll cycle through push-ups, goblet squats, shuttle runs, and alternating V-ups, hitting your whole body with every round. Set your timer, grab a dumbbell, and get after it. Pro tip: put this on your schedule like an appointment you refuse to miss—because taking care of your health is never optional! Find all of our minimal equipment workouts here.

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Workout Description

Prior to starting the workout mark your 10 meter shuttle run distance. At the start of the workout complete 12 push-ups. Then complete 12 goblet squats with a 25 pound dumbbell in your hands. Next do 12, 10 meter shuttle runs, then finish that round with 12 alternating V-ups (complete both legs for 1 repetition). Next move on to your round of 11’s. Complete 11 push-ups, 11 goblet squats, 11, 10 meter shuttle runs, and then 11 alternating V-ups. Continue moving through until you complete the descending ladder with 1 repetition of every movement.

Equipment Needed

• Plyometric box or elevated surface if modifying push-ups.
• Dumbbells or Kettlebell for Goblet Squats

Modification Options

Beginner: Modify push-ups to an elevated surface or plyometric box. Reduce the weight for the goblet squats. If you’re unable to complete a weighted squat with good form, simply do air squats. Reduce the length of the shuttle runs to 5 meters in length. Finally complete sit-ups instead of V-ups. These are modification options for every movement. Pick and choose which modifications you need.

Advanced: Increase the push-up difficulty by completing deficit push-ups. Increase the weight for the goblet squat to 35 pounds. Complete a standard V-up (instead of alternating) if able.

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