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.
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.
Tabata (12 mins.) Perform 20 seconds of work followed by 10 seconds of rest. Rotate between exercise A and B for the full 12 minutes total.
20s Kettlebell Swings
20s DB Goblet Squat
There is no competitive score for this workout. Your objective is to maintain a consistent rep count for every 20 second work window across the entire 12 minutes duration. If you manage a specific number of repetitions in your first round, your challenge is to still be hitting that same count in your very last round.
Scaling & Safety
General Regressions: Use a lighter weight for Kettlebell Swings and DB Goblet Squat if your lower back feels tired or your form starts to slip.
Pregnancy (Trimester 2 & 3): Keep a wide stance during Kettlebell Swings and DB Goblet Squat so your bump has plenty of room. Stick to light weights and keep a conversational pace the whole time.
Postpartum: Explosive moves like Kettlebell Swings and DB Goblet Squat mean you to need watch your pelvic floor pressure. Exhale clearly on the hard part of each swing or squat, and drop the weights completely away if you feel any leaking or heavy dragging.
