What can you accomplish when you’re teamed up with 2 of the best trainers in the world? That was the question we asked when creating The Ladder Challenge.
To achieve the next level of fitness, you need more than a good workout. That’s why we wanted to give you access to Ladder Advisors Mike Mancias (LeBron James’s athletic trainer) and Alex Toussaint (Senior Instructor at Peloton) to change the game.
The Ladder Challenge is more than reps and sets. It’s a new way of looking at what it takes to push beyond your boundaries and create habits that stick. When you add accountability, support, and a program built around basic (but challenging) movements, you’re able to create consistency — and that’s when you transform almost any program into a game-changing routine.
When you commit to The Ladder Challenge, you’ll work every muscle in your body, build strength and cardiovascular endurance, and move closer to achieving your fitness goals.
How It Works
The Ladder Challenge consists of two parts: cardio and strength. Each portion has a weekly goal, which means it’s your job to build a plan that matches your lifestyle to complete the total number of miles and sets outlined in the plan. You can split up the workouts however you want as long as you hit the weekly goals.
The Challenge Weekly Goals
Your goal: Complete 7 miles/week of any activity (running, jogging, biking, etc.). This can range from completing one, 7-mile activity per week, or splitting it up into seven, 1-mile activities.
Any combination that results in a total of 7 miles works.
Your goal: Perform 14 circuits/week of the 5-exercise workout shown below. This can range from completing 14 sets in one workout (extremely challenging), or splitting your workout into doing a few sets every day of the week.
After each exercise in the circuit, rest the number of seconds of your current decade. For example, if you’re in your 20s, rest 20 seconds; in your 30s, rest 30 seconds, and so forth.
Pushups (10 reps)
How to do it: Start in push-up position with your hands directly beneath your shoulders, your body aligned from your shoulders to your ankles. Slowly lower your body while squeezing your shoulders blades together until your torso is just above the floor. Pause, then press back up to the starting position.
Squats (10 reps)
How to do it: Stand with your feet shoulder-width apart. Start the movement by pushing your hips back and bending your knees. Go down as far as you can and quickly reverse the motion back to the starting position.
Bodyweight row / Pull-ups (10 reps)
How to do it: Place a barbell at about hip height on a power rack or Smith machine. Lower yourself under the bar, and grab the bar with your arms straight using a shoulder-width overhand grip. Squeeze your shoulder blades and upper back together to pull your chest up to the bar, and then lower back to the starting position.
Mountain climbers (10 reps)
How to do it: Start in a high-plank position with your hands directly underneath your shoulders. Your body should form a diagonal line from your shoulders to your feet. Drive your knees up towards your chest, one foot at a time, trying to control the movement and flex your abs.
Lunges (10 reps / side)
How to do it: Stand with your feet shoulder-width apart and step forward with one leg and lower your body until your front knee is bent at least 90 degrees and your rear knee is nearly touching the floor. Push yourself back up with your front foot to return to the starting position, and then repeat with your other leg.