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descending ladder of goodness

Workout: Descending Ladder of Goodness

two people high fiving after running around a track completing the descending ladder of goodness workout

Time: 45 minutes

Equipment Needed: Kettlebell, Dumbbells, and a Jump Rope (optional)

Warm Up: 5 - 10 minutes

Downward Spiral Challenge:

Complete this ENTIRE circuit at one time in your best time possible (and with perfect form). Use modification and scale when necessary. 

  • ½ mile Run

  • 100 Jump Ropes

  • 90 Hollow Rocks OR Plank with Alternating Butt Kicks (90 per side)

  • 80 Side Bends (40 per side)

  • 70 Mountain Jumpers

  • 60 Kettlebell Swings

  • ¼ mile Run

  • 50 Gian Flutter Kicks

  • 40 Dips

  • 30 Upright Rows

  • 20 Double Unders

  • 10 Deck Squats

  • ½ mile Run

Rest 3 - 6 minutes or as needed.

Finisher:

Complete 1 - 2 rounds.

  • 30 seconds Side Plank (left)

  • 30 seconds Side Plank (right)

  • 30 seconds Alternating Quadruped

  • 3 x 10 second Holds on Hip Bridges

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Crystal Sing from corelens

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