This Ladder Workout Challenge that includes plank jacks and burpees is a great way to get your heart rate up and finish your workout strong. You could even incorporate it in between your sets or do it after your warm-up, before your normal workout.
We just returned from our hiking trip to Montana and Canada. We hiked over 105 miles, gaining over 27,300 feet in elevation. We had a great time but now it’s time to come back to reality and get back into the swing of things. This includes food prep and the gym! As we “introduce” ourselves back into the gym, we like to do things a little different the first few days – which includes this challenge.
We previously shared another Ladder Workout Challenge and since you loved that one so much we decided to make another one!
As you will see in the chart, one set of reps decreases while the next set of reps increase. You will start by doing 10 plank jacks and move straight into 1 burpee, then do 9 plank jacks and 2 burpees, and so on. Confused about how to do a plank jack or a burpee? Read on!
For an added challenge, record the time it takes you to complete the workout and try to beat that next time. Safety first though, always use proper form!
Grab your headphones, turn up the motivating music, and get ready for this challenge!
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LADDER WORKOUT CHALLENGE
Confused about what plank jacks and/or burpees are? We’re here for you! Just follow the instructions below. Practice the move slowly at first and move quickly once you are more comfortable.
How to Do Plank Jacks:
If you are interested in more plank variations, here’s 7 different plank variations to try!
- Get into push-up position
- Jump your feet out like you are doing a jumping jack
- Lightly land on your toes then return to the starting position
- Move quickly
How to do Burpees:
- Stand up straight with your feet hip-width apart
- Lower your body into a squatting position and place your hands on the floor in front of your knees
- Kick (or step) your feet back so you are in a push-up position
- Perform a push-up (you can skip this step if you are a beginner)
- Jump (or step) your feet back to where you were in your squatting position
- Stand and add a high jump at the top for added intensity
- Move quickly
Try our additional Ladder Workout Challenges: