A Ladder is 10 reps of these six exercises, then 9 reps, and on down to 1 rep.

Do a Cardio Core Ladder 10x

  1. Jackknife Exercise
    Strengthens the upper and lower abdominal muscles
  2. Grapevine Exercise, 100 feet (30 meters) down and back
    Works the quads, hamstrings, calves, glutes, and core
  3. Burpee with Push-up Exercise
    Squat thrust works the glutes
  4. Sprint 100 feet (30 meters), jog backward back to the start
    Get the quick cardio intake
  5. 1/2 mile Power Walk
    Move through the medium cardio
  6. Stretch for 5-10 minutes
    The cool down

The cardio core ladder is genius because it is a perfect workout. It works most muscles, as well as the nice cardio portion of this program. Work the cardio every day in general, but do the cardio and core ladder at least once a week.

NOTE: Please consult a medical practitioner before beginning this or any exercise program.

Related

BE FIT JC Workout exercises Twisted Burpee Ladder
Twisted Burpee Ladder
BE FIT JC workouts 1/4 mile Run or Power Walk
1/4 mile Run or Power Walk