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 minutes buzzer sounds.

• 2x Jump Squats

• 2x Pike Push-ups

• 2x Lunges (Reverse) (Total reps)

• 2x Commando Plank

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: Swap Jump Squats for normal air squats if jumping hurts your knees. For Pike Push-ups, keep your feet on the floor and elevate your hands on a step, or just do regular knee push-ups. Take steady steps back on Lunges (Reverse), and drop to your knees for the Commando Planks if your core gets tired.

• Pregnancy (Trimester 2 & 3): Avoid all jumping by doing wide-stance air squats instead of Jump Squats. Put your hands up on a high bench or wall for Pike Push-ups and Commando Planks so you stay at a safe angle and keep your belly comfortable. Take short, careful steps on Lunges (Reverse) and keep your breathing easy.

• Postpartum: Jumping during Jump Squats can be heavy on your pelvic floor, so switch to regular squats if you notice any leaking. Keep your breathing steady and relaxed during the Commando Planks, and exhale smoothly on Pike Push-ups and Lunges (Reverse).