Ascending Ladder Workout

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This post is sponsored by Vocalpoint and DICK’s Sporting Goods. All opinions are my own.

When I see women working out 8 weeks post-delivery, I sort of feel like I need to give them a standing ovation.  It took me 9 months post baby number two to start working out again.  Those first 9 months were all about survival.  I hadn’t even figured out a routine for showering let alone working out, BUT once I made up my mind to make health and fitness a priority for myself I was adamant about staying committed.  What my commitment would look like began to form in my mind and ended up panning out like this…

Step One.  “Hey Chris, I’m going to start working out again.”

Step Two.  Go on shopping spree for workout clothes.

Step Three.  Rationalizing your spending to your husband because, “Babe, I am INVESTED now.  Nothing is gonna stop me!”

I’ll tell you one thing… nothing fires a man’s support like his wallet.  I wore those clothes.  I started working out, and the next thing I knew I was loving it.  I know this may sound silly, but I think working out in clothes that make you feel confident about yourself is a great investment.

Affordable workout clothes from Dick's Sporting goods!

I’ve got good news for you, finding affordable workout clothes that you love IS possible.  Last weekend I headed into Dick’s Sporting Goods.  They have a newly designed women’s department that’s not only filled with beautiful displays, but VERY open… perfect for moms with strollers!

Affordable workout clothes from Dick's Sporting goods!

What’s more?  I found some great deals on outfits I love!  Affordable workout clothes from Dick's Sporting goods!Reebok shorts on sale for $14.99 and Nike tanks for $23.99!  I felt like a kid in a candy store!

Head on over to Dick’s, find yourself an outfit you feel confident in, and take this week’s Stay Fit Mom Weekly Workout Challenge!

Up for the challenge? If you are, make sure to take a picture and tag us@stayfitmom_Krista and @stayfitmom_Tracy on Instagram and use hashtag #SFMWeeklyWorkout! We’d love to see you in action!

New Workouts Every Wednesday!

Weekly Workout:

Love these at-home CrossFIt Workouts from!

6 Minute Ascending Ladder

  • Burpees
  • Lunges (Both legs)

(1,1, 2,2, 3,3, 4,4…. Continue moving up the ladder until the 6-minute timer goes off)

Rest 4 minutes


6 Minute Ascending Ladder

  • Squat Jumps
  • Sprinter Sit-ups (Both legs)

(1,1, 2,2, 3,3, 4,4…. Continue moving up the ladder until the 6-minute timer goes off)


This post contains affiliate links.  If you purchase something from a link, we could earn a small commission.  This would be at no additional cost to you.

Equipment Needed:

  • Timer.  (We frequently use the MYWOD app and recommend it to our readers.  You can keep track of your workouts, they’ve got How To videos, and of course the app has great timers.)
  • Yoga Mat if desired.

Modification Options:

  • Be sure to modify this at-home workout to your ability level.  If you need to modify the movements, you can!  The burpee can be modified by stepping up instead of jumping up.  You can also modify the squat jump with an air squat.  Just keep in mind we want you to feel accomplished after your workout, not defeated!

Begin the workout by setting your timer for 6 minutes.  At the start of the timer, complete 1 burpee and 1 lunge on each leg.  Then complete 2 burpees and 2 lunges on each leg.  Then 3 burpees and 3 lunges on each leg.  Continue going up the ladder until the 6 minute timer goes off.

Love these at-home CrossFIt Workouts from!When those 6 minutes are up, you’re going to rest for 4 minutes.  This workout is great for tricking your heart rate!  You’ll be surprised what that 4 minute rest in the middle does for your body!  When the timer hits 10 minutes (after your 4 minutes of rest), begin your second 6-minute ascending ladder.  Complete 1 squat jump and 1 sprinter sit-up with each leg.  Then 2 squat jumps and 2 sprinter sit-ups on each leg.  Then 3 squat jumps and 3 sprinter sit-ups on each leg.  Continue going up the ladder until the timer reaches 16 minutes.

Love these at-home CrossFIt Workouts from!When the timer hits 16 minutes your workout is complete!  See video demonstration below for more information and an explanation of the movements.

Good luck and remember  to take a picture and tag us @StayFitMom_com and @StayFitMomBlog on Instagram and use hashtag #SFMWeeklyWorkout!

Did you catch last week’s 15 Minute High Intensity Workout and Refuel?

Love these at home workouts from!

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