Are you searching for an incredibly effective, full-body bodyweight workout that will ignite your metabolism and challenge every muscle? Look no further! This “Coming Down the Ladder” workout masterfully blends strength training and plyometrics, promising a dynamic session that requires absolutely no equipment. It’s perfectly designed to get your heart rate soaring and build functional strength, making it ideal for home workouts, gym sessions, or even on your upcoming travels.
As I type this, a flutter of excitement fills my stomach – in just four short weeks, I’ll be embarking on an unforgettable adventure through the breathtaking landscapes of Scandinavia! Our journey begins in Norway, where we’ll meet our dear friend Lars, a former exchange student who became like family. Having known Lars since high school – Mark was his soccer teammate, and I was, well, always with Mark 😛 – we’re thrilled to explore his home country through his eyes.
Our first two days will be spent in downtown Bergen, a picturesque city nestled among fjords and mountains. Following that, we’ll venture into the stunning Geirangerfjord region for six days, where Lars grew up. Just a quick Google search for Geiranger, Norway will show you exactly why our main goal for this part of the trip is to maximize our time outdoors, hiking majestic trails, kayaking tranquil fjords, and simply immersing ourselves in the raw beauty of nature.
Following our Norwegian escapade, our adventure continues to Copenhagen, Denmark, for four days of vibrant city exploration. Then, we’ll cap off our Scandinavian journey with a thrilling three-day stopover in Iceland. While Norway offers the luxury of a personal tour guide, we’re diving deep into research for Copenhagen and Iceland. And this is where you, our incredible community, come in! We are eager to hear your recommendations for both destinations. Whether it’s the best places to stay, must-try eateries, hidden cultural gems, or unforgettable activities, your insights are invaluable. I’ve always found that the most authentic and memorable travel experiences come from word-of-mouth suggestions. We’re open to all your ideas and would love to hear about your personal experiences!
The Power-Packed Bodyweight Ladder Workout
You can extend a huge thank you to Miss Nourish Move Love for inspiring this absolute beast of a workout! I’ve incorporated several ladder-style routines on FitFoodieFinds before (you can check out similar concepts here and here), and I guarantee this one will not disappoint. The unique blend of strength and plyometric exercises is, in my opinion, the ultimate formula for fitness. I specifically designed this routine to be entirely bodyweight-based, ensuring you can take it anywhere – perfect for travel! If you’re a true beast looking to amplify the challenge, feel free to incorporate light weights or resistance bands.
Speaking of travel, this workout will be my go-to fitness companion during my Scandinavian trip. My personal goal is to commit to a workout for at least 8 of our 16 travel days, even if it’s just a quick 20-minute AMRAP (As Many Rounds As Possible) or a focused 30-minute circuit. Maintaining a routine, even a light one, helps keep energy levels high and makes the most of every adventure.
Coming Down the Ladder Bodyweight Workout: Your Ultimate Travel-Friendly Routine
This workout is structured as a “ladder,” meaning you’ll decrease the number of repetitions for each exercise with every round. This method keeps your muscles guessing and ensures a high level of intensity throughout.
Instructions:
Perform each exercise for 10 repetitions, then take a 30-second rest. Next, complete each exercise for 9 repetitions, followed by another 30-second rest. Continue this pattern, decreasing by one rep each round (8, 7, 6, 5, 4, 3, 2, 1 reps!), with a 30-second rest between each set. The goal is to complete all exercises from 10 down to 1 rep for each movement.
The Workout Exercises:
Here’s a detailed breakdown of each powerful exercise:
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1. 180-Degree Jump Burpees
How to Perform: Start in a standing position. Drop into a squat, place your hands on the floor, and jump your feet back into a plank. Perform a push-up (optional). Jump your feet forward to your hands, then explode upwards into a jump, rotating 180 degrees in the air. Land softly and immediately repeat, rotating 180 degrees in the opposite direction for the next rep. Maintain core engagement throughout to protect your back.
Benefits: This exercise is a full-body powerhouse, targeting your chest, shoulders, triceps, quads, hamstrings, glutes, and core. The 180-degree jump adds a plyometric component, significantly boosting cardiovascular fitness, agility, power, and coordination. It’s an excellent calorie burner and builds explosive strength.
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2. 1.5 Push-Ups
How to Perform: Begin in a strong plank position, hands directly under your shoulders, body in a straight line. Lower your chest all the way to the floor. Push halfway up, then lower back down to the floor. Finally, push all the way up to the starting plank position. That completes one repetition. Ensure your core is tight and your elbows track slightly back, not flaring out to the sides.
Benefits: The 1.5 push-up increases time under tension, providing a deeper burn and enhanced strength gains in your chest, shoulders, and triceps compared to a standard push-up. It helps improve muscular endurance and breaks through plateaus, strengthening the entire pushing movement.
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3. Criss-Cross Squat Jumps
How to Perform: Stand with feet hip-width apart. Lower into a squat. Explode upwards into a jump, crossing your legs in mid-air (e.g., right leg in front of left). Land softly with feet crossed, immediately uncross them, and jump again, this time crossing with the opposite leg in front (left leg in front of right). This counts as one rep. Focus on a soft landing to protect your joints and engage your glutes and quads.
Benefits: This dynamic squat variation dramatically improves lower body power, agility, and coordination. It engages the glutes, quads, hamstrings, and calves while also challenging your balance and core stability due to the crossing motion. It’s an excellent plyometric exercise for burning calories and enhancing athletic performance.
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4. Reverse Plank Step-In + Tricep Dip Combo
How to Perform: Start in a reverse plank position: sit on the floor, place hands behind you with fingers pointing towards your feet, and lift your hips high, forming a straight line from shoulders to heels. Hold this position. Now, perform the “Step-In” by bringing one knee towards your chest, then return to reverse plank. Alternate legs. After performing the desired number of step-ins, keep your hips elevated and bend your elbows straight back to perform a tricep dip. Straighten your arms to complete the dip. Then, repeat the step-ins for the next rep cycle.
Benefits: This combination targets multiple muscle groups. The reverse plank strengthens your glutes, hamstrings, and core, while improving posture. The step-in adds an abdominal challenge and hip flexor engagement. The tricep dip specifically sculpts and strengthens your triceps and shoulders, making this a comprehensive upper body and core exercise.
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5. Single-Leg Glute Bridge + Toe Touch
How to Perform: Lie on your back with knees bent, feet flat on the floor, and arms by your sides. Extend one leg straight up towards the ceiling. Engaging your glutes, lift your hips off the floor into a single-leg glute bridge. As you reach the top of the bridge, reach the hand on the same side as your extended leg towards your toes (toe touch). Lower your hips and arm back down with control. Complete all reps on one side before switching to the other leg.
Benefits: This exercise is phenomenal for unilateral strength, addressing muscle imbalances and enhancing stability. It powerfully targets the glutes and hamstrings, crucial for lower body strength and injury prevention. The toe touch adds a core stability challenge and a slight stretch to the hamstrings of the extended leg, making it a comprehensive lower body and core movement.
If you decide to conquer this powerful bodyweight ladder workout, please don’t forget to tag #FitFoodieFinds on Instagram! I’d absolutely LOVE to see your incredible efforts and cheer you on!
And for our fellow travelers, if you have ever explored the beautiful regions of Bergen, Geiranger (Central Norway), Copenhagen, or Iceland – your recommendations are gold! Please share your top tips for places to stay, eat, and unforgettable activities in the comment section below. We can’t wait to hear about your experiences!