This Total-Body Dumbbell Ladder Workout Pushes You From 10 to 1
THIS DUMBBELLS-ONLY workout gives you all the moves you need to crush all major muscle groups, blast calories, and supercharge your cardio. The key is an intense 55-rep ladder scheme that minimizes rest and maximizes fun.
Here's what that looks like in action: You'll perform all of the exercises back-to-back, moving from one to the next without resting. Do 10 reps of each movement to start—then, immediately after you've finished the fifth exercise, start at the beginning for Round 2 and perform 9 reps of each. Subtract one rep for each round, descending down the ladder until you finish up your final rep.
Since you're hitting just about every muscle group with this total-body workout, take at least a day to rest in between sessions. On off-days, try to walk or jog for at least 20 minutes.
The Warmup
DIRECTIONS : Do pushup reps for 30 seconds, then rest for 30 seconds. Follow with a set of bodyweight lunges for 30 seconds. Do 2 rounds of this circuit.
Pushup
Get in pushup position, abs and glutes tight. Bend at the elbows and shoulders, lowering your chest to within an inch of the floor. Press back up. That’s 1 rep.
Reverse Lunge
Start standing, then step your right foot back about 3 feet. Bend at the knees and hips, lowering until your left thigh is parallel to the floor. Stand back up explosively, then repeat on the other side. That’s 1 rep.
The Dumbbell Ladder Workout Plan
DIRECTIONS: Do this workout as a 10-round circuit. In the first round, do 10 reps of each exercise. Immediately begin the second round, this time doing 9 reps of each exercise. Repeat, decreasing all rep counts by 1 in each round. You’ll do 55 reps total of each exercise. Rest as needed between exercises, but aim to keep rest minimal.
Dumbbell Bench Press
Lie with your back on a bench, abs and glutes tight, dumbbells held directly over your shoulders. Bend at the elbows and shoulders, lowering the dumbbells to within an inch of your chest. Press back up. That’s 1 rep.
Bent-Over Row
Stand holding dumbbells at your hips, then push your butt back and lower your torso so it’s at a 45 degree angle with the floor. This is the start. Now row the dumbbells toward your rib cage, squeezing your shoulder blades as you do. Lower back to the start. That’s 1 rep.
Thruster
Stand holding dumbbells at your shoulders, feet shoulder width apart. Keeping your chest up, push your butt back slightly and bend at the knees, lowering into a squat. Stand back up explosively; as you do this, press the dumbbells overhead. That’s 1 rep. Lower to your shoulders and immediately begin the next rep.
Hammer Curl
Stand holding dumbbells at your hips, abs and glutes tight, palms facing each other. Without letting your elbows shift forward, curl the dumbbells toward your chest. Lower with control. That’s 1 rep.
Skullcrusher
Lie with your back on a bench, abs and glutes tight, dumb- bells held directly over your shoulders. Lower the dumbbells toward your shoulders, pointing your elbows toward the ceiling as you do. Press back up, squeezing your triceps. That’s 1 rep.
This article originally appears in the September/October 2024 issue of Men’s Health.