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 13min. buzzer sounds.

• 2x Air Slams

• 2x Chair Tricep Dips

• 2x Lateral Lunges (Total reps)

• 2x Jump Jacks

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: Substitute Jump Jacks with low-impact lateral steps to protect joints. Shorten your depth on Lateral Lunges if your hips ache, and place your feet closer to the chair on Chair Tricep Dips to reduce shoulder strain.

• Pregnancy (Trimester 2 & 3): Widen your footing during Air Slams and Lateral Lunges to create plenty of space for your bump without losing balance. Swap Jump Jacks for wide lateral side steps to reduce impact.

• Postpartum: Switch to a low-impact side step or power march if Jump Jacks or Air Slams trigger any leaking or dragging feelings down below. Keep your breathing steady and use a relaxed exhale on the hardest part of Chair Tricep Dips.