Full Body Ladder Strength Workout

Today I have a super fun, full body ladder workout that builds strength and endurance! If you haven’t tried a ladder-style workout before, you’ll soon see why it’s so much fun!

I’ll be demonstrating form and options at the beginning, and remember, it’s much better to use a modification as you get stronger than to injure yourself from pushing too hard.

Unlike FedEx or Amazon prime, your results don’t have an express option. A lot of the time, what sabotages us and keeps us from seeing results is our expectations vs the reality of what it takes in both duration and the complementary actions that lead to an optimal state in the body (like good sleep, consistent healthy eating, and managing your stress levels).

Keep in mind there is more to it than how many workouts you do. If your workout is the seed you’re planting and hoping to blossom into the results you’re after, remember that a seed must be planted in fertile soil and receive sunshine and rain to grow.

Want more info about how to shift your body composition (muscle to fat ratio)? Check out this recent blog post about Women-Specific body composition considerations for more info about training and nutrition and how to maximize your efforts.

Ready to get started? Press play and let’s go!



Did you enjoy this workout? Then you will LOVE the Eat Clean Train Mean Challenge inside of Rock Your Life!  This challenge includes ladders, kickboxing and will work your entire body while providing improved cardiovascular endurance, toned muscles and overall strength.

Full Body Ladders

Click to expand and see all workout move descriptions

Equipment: Weighted Objects (water bottles, water jugs, dumbbells), elevated surface

Format: Ladders – Do the prescribed reps/time for move 1, then move on to move 2. Repeat move 1. Go to move 3, and then repeat moves 2 and 1. Continue working your way through all the moves in this fashion until complete.

Move 1: Single leg Hip Thrusts (10/10)

  • Position your back on an elevated surface (couch or chair). The edge of the surface should be at the base of your shoulder blades. Bend your knees to have them at 90 degrees.
  • Brace your core and extend your right leg off of the mat, parallel with your left thigh.
  • Drop your hips down toward the mat and then press back up by driving through your left heel to lift your hips to the ceiling, squeezing your glutes and maintaining a braced core.
  • Drop your hips back down toward the mat with control and repeat. Perform allotted reps on one side before switching sides.
  • MOD: Perform this on the mat rather than an elevated surface or do this with both feet on the mat.
  • Option for more of a challenge: Place a weighted object on your hip crease for more resistance.

Move 2: Swimmers (0:30)

  • Lie on your stomach with your arms and legs extended and reaching toward the walls in front of and behind you.
  • With a braced core, lift your right arm and left leg up at the same time and then alternate with your left arm and right leg and repeat back and forth.
  • Keep a slight contraction in your lower back as you “swim” and keep your gaze neutral so your neck isn’t straining or hyperextending.
  • Repeat for allotted time.
  • MOD: Place your fingertips on the floor to support a lifted upper body and isolate moving just the legs.

Move 3: Double Renegade Row to Double Push Ups (5)

  • With two weighted objects either in between your hands on the mat or gripped in your hands underneath your shoulders, begin in a tall plank position with shoulders stacked over your wrists, core braced, neutral gaze (not looking up or down) and back flat.
  • Grab the weighted object with your right hand and ​​keeping your hips square to the ground and core braced, perform a row with your right arm by pulling your elbow straight back along your body and squeezing the base of your shoulder blade.
  • Slowly return your right arm back to the ground and repeat with your left arm.
  • Next, from the tall plank position, bend your arms and lower yourself toward the mat for a push-up while keeping your shoulders away from your ears. Be mindful that your hips and torso are moving in one line.
  • Maintaining a braced core and flat back, push yourself back up to the starting position.
  • Repeat push up for a total of two reps.
  • Repeat entire sequence for allotted reps.
  • MOD: Drop your knees for a modified plank position and/or perform the rows without any weighted objects. Alternatively, you can perform this sequence with your weighted objects and hands on an elevated surface.

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Move 4: Sumo Squats (10-12)

  • Holding a weighted object in both hands, either hanging beside your hips or at your shoulders, begin standing with your feet wider than hip distance, allowing your feet to turn out naturally.
  • Engaging between your shoulder blades to keep the weights from rounding your shoulders, brace your core and send your hips back, keeping your chest up tall (don’t bend forward), weight back in your heels and knees tracking in line with your toes.
  • Drive through your heels and squeeze your glutes as you power back to standing.
  • Repeat for allotted reps.
  • MOD: Remove the weighted objects and perform this exercise with bodyweight only.

Move 5: Reverse Flyes (8-12)

  • Stand with your core braced, chest up, shoulders back and down (as if they were against a wall), and weighted objects in both hands.
  • Hinge forward at the hips at a 45 degree angle with your body, and engage between your shoulders, so they’re not rounding forward. Allow your dumbbells to hang beneath your chest and keep your head and neck in a neutral position.
  • Using the muscles between your shoulder blades, lift both arms out to the side leading with your shoulders and elbows rather than your wrists. It’s natural to have a slight bend in the elbows.
  • With control, return to the starting position and repeat for allotted reps.

Move 6: Alternating Lateral Lunge Touchdowns (1:00)

  • Begin by standing tall, allowing your feet to turn out naturally in a wide stance, with your core braced and shoulders back and down (as if they were against a wall).
  • Bend the right knee as you shoot your hips back into a lateral lunge position and reach your left hand to tap your right foot.
  • Be mindful that you’re keeping your chest up tall, ensuring your front knee is in line with your toes and keep your weight back in your heel and hips.
  • Power through your right heel to come to standing and switch sides, bending in your left knee.
  • Continue alternating sides for the allotted time.

Be sure to check in today and let me know when you do your workout. Always looking forward to hearing how you’re doing, and any questions you have!

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Check out these progress shots from Bailey, a Rock Your Life member who has had amazing, sustainable results over the past 2 years from having a supportive community, and consistent access to workout classes and challenge programs.

“I have been doing Betty Rockers workouts since July of 2020 . Today I took a progress pic just to see how far I have come! The first pic is from 7/2020 and the updated pic is from 05/2022. 40 lbs down.. several inches lost! This workout program along with eating a healthier lifestyle has truly changed my body and mind! I am currently doing the bikini body challenge and it has kicked my butt! If this momma of 3 can do it, so can you!!” 

Take YOUR fitness to the next level – without having to leave your house!

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  • Dozens of 30-day Challenge plans, complete with interactive calendars and daily email push to keep you on track – you can take a new challenge every month if you like, or go at your own pace and take as long as you like to do any challenge!
  • 5 new workout classes a week that you can do from home for variety and fun! Drop in on your schedule – they’re all loaded right into your workout library to use anytime in case you’re not taking a challenge or just want to swap a workout around.
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The post Full Body Ladder Strength Workout appeared first on The Betty Rocker.

Author: Leta Peters