Ladder (13 mins.)
Ascending Ladder: Start with 2 repetitions of each movement. Every time you complete a round, add 2 more repetitions to each exercise (2, 4, 6, 8, 10, etc.) until the 13 mins. buzzer sounds.

• 2x Jump Squats

• 2x Plank Shoulder Taps (Total reps)

Your score is the total number of repetitions you managed to complete across all full and partial rounds before the 13 minutes buzzer sounds.

Scaling & Safety

• General Regressions: Change Jump Squats to regular bodyweight air squats if your knees ache from jumping. Perform Plank Shoulder Taps from a kneeling stance to help keep your hips square and stable.

• Pregnancy (Trimester 2 & 3): Eliminate impact to protect your pelvis; exchange Jump Squats for fast, wide-stance air squats that give your bump plenty of room. Elevate your hands on a secure chair or bench for Plank Shoulder Taps to stay angled safely, and check that you can still talk easily without gasping for air.

• Postpartum: Repetitive jumping can overload a recovering pelvic floor. Swap Jump Squats for smooth air squats if you experience any leaking or heavy dragging feelings. Keep your hips totally steady and square to the floor during Plank Shoulder Taps to safeguard your recovering abs, pulling your belly in as you breathe out.