Quick Full-Body ‘Ladder’ Workout
If you’re familiar with a pyramid-style workout, then a ladder workout won’t be too difficult to grasp!
What Is a Ladder-Style Workout?
A ladder-style workout is a fun and effective way to structure your training using increasing or decreasing reps (or time) for each exercise — kind of like climbing up or down a ladder. When doing these types of exercises, you really only need to pick a few exercises, then repeat these exercises as you work your way up or down the ladder.
Personally, I like to choose 6 exercises for these types of workouts—3 upper & 3 lower OR 2 upper, 2 lower, and 2 core specific. I’ll give an example workout at the end of this post.
Ascending Ladder
You start with fewer reps and add more each round — working your way up the ladder.
Example: 2 reps, 4 reps, 6 reps... up to 10 or 12.
Great for building endurance and intensity gradually.
Descending Ladder
You start with more reps and do fewer each round — working your way down the ladder.
Example: 12 reps, 10 reps, 8 reps... down to 2.
Great for fatiguing muscles early and finishing strong.
Full-Body Descending Ladder Workout
Exercises (do them in this order):
(Click here if you want a quick demo video of all the exercises)
**When performing a one-sided move, such as the reverse lunges and dead bugs, one rep is counted only when exercise has been done on both sides. Ex: Reverse lunge left (count one), reverse lunge right (count one again), and move on.
Upper: Dumbbell Bent-Over Rows
Strengthens upper back and posture
Muscles worked: Upper back, lats, rear shoulders, biceps
How to do it:
Stand with feet hip-width apart, holding a dumbbell in each hand (palms facing in).
Hinge at your hips (not your waist) to bring your torso forward about 45 degrees. Keep your back flat and core engaged.
Let your arms hang straight down, then pull the dumbbells toward your ribs, keeping elbows close to your sides and your armpits “sealed shut”.
Squeeze your shoulder blades together at the top.
Lower the weights with control back to the starting position.
Feel it in: The upper back, especially between the shoulder blades and in the arms.
Tips:
Keep your neck in line with your spine (look a few feet ahead of your toes).
Avoid rounding your back or shrugging your shoulders.
Brace your core like you’re expecting a light punch to keep your spine supported.
Bent-Over Rows:
Lower: Bodyweight or Dumbbell Squats
Muscles worked: Quads, glutes, hamstrings, core
How to do Dumbbell Squats:
Stand with feet about shoulder-width apart, holding dumbbells at your sides or racked at your shoulders (sitting safely on top of your shoulders).
Sit your hips back and down like you’re sitting into a chair.
Keep your chest up and your knees tracking in line with your toes.
Lower until thighs are roughly parallel to the floor (or as low as comfortable).
Press through your heels to stand back up.
Modified Bodyweight Version (with a chair behind you as an option):
Stand in front of a sturdy chair with feet shoulder-width apart.
Cross your arms over your chest or reach them out for balance.
Slowly lower your hips back toward the chair, lightly tapping it, then stand back up.
Feel it in: Front of the thighs (quads), glutes, and some hamstrings.
Tips:
Keep your heels down — try to wiggle your toes slightly at the bottom to test that.
Don’t let your knees collapse inward.
Use the chair version if you need support or are working on depth and balance.
Dumbbell (or Bodyweight)Squats:
Core: Dead Bugs
(1 rep = both arms/legs lower once)
Strengthens deep core and protects lower back
Muscles worked: Deep core muscles (transverse abdominis), lower abs, coordination
How to do it:
Lie on your back with arms extended toward the ceiling and legs in tabletop position (knees over hips, bent at 90°).
Engage your core and gently press your lower back/belly button towards the floor.
Slowly extend your right arm and left leg toward the floor at the same time.
Pause just above the ground, then return to starting position and switch sides.
To modify: Keep your arms down at your sides and move only your legs—maintain gently pressing the lower back/belly button towards the floor.
Feel it in: The deep core, especially when your back stays pressed into the floor.
Tips:
Keep your movements slow and controlled.
If your lower back arches off the ground, you’ve gone too far — shorten the range of motion until your core is stronger.
Exhale as you extend and inhale to return to center.
Dead Bugs:
Upper: Dumbbell Overhead/Shoulder Press
Muscles worked: Shoulders (deltoids), triceps, upper chest, core stability
How to do it:
Stand (or sit) tall with a dumbbell in each hand, elbows bent at shoulder height, palms facing forward (goal-post position).
Press the weights straight up overhead until your arms are fully extended but not locked.
Slowly lower back to the start position.
Feel it in: The shoulders and triceps.
Tips:
Keep your ribcage down and core engaged so you don’t arch your back.
Think of pressing up in a straight line — not forward.
You can perform this seated (with or without back support) if you need extra stability.
Dumbbell Overhead/Shoulder Press:
Lower: Reverse Lunges
(1 rep = reverse lunge on each side—Ex: Reverse lunge right, then reverse lunge left = 1 rep)
*Hold onto a wall or a sturdy chair for more support
Muscles worked: Glutes, quads, hamstrings, core (for balance)
How to do Reverse Lunges:
Stand tall with feet hip-width apart, dumbbells optional.
Step one foot back and lower your body until both knees are bent at about 90°.
Front thigh should be parallel to the ground, back knee hovers just above the floor.
Push through your front heel to return to standing and repeat on the other side.
Modified Version:
Stand near a sturdy chair or countertop.
Hold on lightly with one hand for balance.
Perform the same steps, but don’t worry about going as deep.
Feel it in: The front leg’s glutes and thighs (especially the glute on the side that’s stepping forward).
Tips:
Keep your chest tall and core tight.
Don’t let your front knee go past your toes or collapse inward.
Go as slow as needed to stay balanced — it’s okay to tap the back foot in between for stability.
Reverse Lunges:
Core: Glute Bridges
Activates glutes and core, supports hip stability
Muscles worked: Glutes, hamstrings, lower back, core
How to do it:
Lie on your back with knees bent, feet flat on the floor and hip-width apart.
Arms can rest at your sides, palms down.
Press through your heels and squeeze your glutes to lift your hips toward the ceiling.
Pause briefly at the top (your body should form a straight line from knees to shoulders).
Lower with control.
Feel it in: Glutes and hamstrings — NOT the lower back.
Important tips:
Avoid overextending your back. Only lift your hips as high as you can while keeping your ribs down and core engaged.
Think about tucking your pelvis slightly under at the top to keep the movement glute-focused.
Press your heels into the floor (toes can slightly lift) to better target the back of your legs.
To modify, place a cushion or folded towel under your back for more support if needed.
Glute Bridges:
Put it all together
The following is an example of a 30-35 minute descending ladder workout. The rep count for this is 14-12-10-8-6-4-2, however—if you’re a beginner, stick with a 10-8-6-4-2 rep count. Here’s the basic rundown for this workout:
7 Rounds—Intermediate
5 Rounds—Beginner (Beginners, please wait until round 3 below to follow along with the workout)
**When performing a one-sided move, such as the reverse lunges and dead bugs, one rep is counted only when exercise has been done on both sides. Ex: Reverse lunge left (count one), reverse lunge right (count one again), and move on.
Warm-up
Before beginning any workout, it’s important to get the muscles, joints, and nervous system ready to move! Here’s a quick warm-up you can reference here. Or you can do whatever warm-up you’d like, just be sure to spend 3-5 minutes doing one!
Round 1
Bent-Over Rows x 14 reps
Dumbbell or Bodyweight Squats x 14 reps
Dead Bugs x 14 reps (per side)
Reverse Lunges x 14 reps (per side)
Dumbbell Overhead Press x 14 reps
Glute Bridges x 14 reps
Round 2
Bent-Over Rows x 12 reps
Dumbbell or Bodyweight Squats x 12 reps
Dead Bugs x 12 reps (per side)
Reverse Lunges x 12 reps (per side)
Dumbbell Overhead Press x 12 reps
Glute Bridges x 12 reps
Round 3 (Beginners—here is where you start!)
Bent-Over Rows x 10 reps
Dumbbell or Bodyweight Squats x 10 reps
Dead Bugs x 10 reps (per side)
Reverse Lunges x 10 reps (per side)
Dumbbell Overhead Press x 10 reps
Glute Bridges x 10 reps
Round 4
Bent-Over Rows x 8 reps
Dumbbell or Bodyweight Squats x 8 reps
Dead Bugs x 8 reps (per side)
Reverse Lunges x 8 reps (per side)
Dumbbell Overhead Press x 8 reps
Glute Bridges x 8 reps
Round 5
Bent-Over Rows x 6 reps
Dumbbell or Bodyweight Squats x 6 reps
Dead Bugs x 6 reps (per side)
Reverse Lunges x 6 reps (per side)
Dumbbell Overhead Press x 6 reps
Glute Bridges x 6 reps
Round 6
Bent-Over Rows x 4 reps
Dumbbell or Bodyweight Squats x 4 reps
Dead Bugs x 4 reps (per side)
Reverse Lunges x 4 reps (per side)
Dumbbell Overhead Press x 4 reps
Glute Bridges x 4 reps
Round 7
Bent-Over Rows x 2 reps
Dumbbell or Bodyweight Squats x 2 reps
Dead Bugs x 2 reps (per side)
Reverse Lunges x 2 reps (per side)
Dumbbell Overhead Press x 2 reps
Glute Bridges x 2 reps
Click here to get back to the beginning
Cool-down
As with the warm-up, doing a cool-down and/or stretch is so important to a good workout, so be sure to take a few minutes to let the heartrate come down and stretch the muscles you just worked so hard!
Disclaimer:
The workouts and fitness tips provided on this page are for informational purposes only and are not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult with your physician or qualified healthcare provider before beginning any new exercise program, especially if you have any preexisting health conditions or injuries. Participation in any workout is voluntary and at your own risk. The author and website are not liable for any injuries or health issues that may result from following these workouts. If you begin to feel dizzy, lightheaded, or in any way ill or adverse while engaging in these or any exercises, stop immediately and consult a medical professional. Listen to your body, modify as needed, and prioritize your safety at all times.