5 Minute Follow Along Bodyweight Workout

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“Do As I Say” Descending Ladder Workout

On today’s episode of Live Lean TV, I’m sharing a 5 minute follow along bodyweight workout.

Let me keep it real.

I didn’t feel like working out today.

So the my wife Jessica decided she’s going to put me through a descending ladder workout

Fun fact, tomorrow is actually the first day the gyms are open here in Southern California during the coronavirus.

Hallelujah!

But before then, I have to set a positive example for my 18 month old boy, Cody, and get in a home workout.

Mommy Say’s Warm Up Round

For today’s workout, we’re starting off the warm up by playing a little game called, “Mommy Says”.

In other words, whatever mommy says, you have to do.

Got it?

Alight, let’s get this warm up started.

Warm Up Exercise #1: Jumping Jacks

  • Reps: 5
  • Rest: 5 seconds

Warm Up Exercise #2: Push Up

  • Reps: 5
  • Rest: 5 seconds

Warm Up Exercise #3: Mountain Climbers

  • Reps: 5/side
  • Rest: 5 seconds

Warm Up Exercise #4: Burpee

  • Reps: 5
  • Rest: 5 seconds

Warm Up Exercise #5: Fast Feet

  • Reps: 30 seconds
  • Rest: 1 minute

5 Minute Descending Ladder “Do As I Say Workout”

Here’s how this 5 minute follow along bodyweight workout is structured.

We’re going to do a descending ladder scheme of 5 bodyweight exercises.

To complete a descending ladder, start by completing all 5 exercises in circuit format, starting with 5 reps.

Take as little rest as possible between sets and rounds.

After completing 5 reps of each bodyweight exercise, you’ll then move into the next round and complete 4 reps per exercise.

Then continue to 3 reps, then 2 reps, then finish the workout by completing each exercise one time.

Got it?

Okay, set the timer and let’s get started.

A1. Clapping Push Up

  • Reps:
    • First Round: 5 reps
    • Second Round: 4 reps
    • Third Round: 3 reps
    • Fourth Round: 2 reps
    • Fifth Round: 1 rep
  • Rest: 5 seconds (or as little as possible)

Notes: If you’re a beast, complete a clapping push up. Otherwise, complete a regular push up.

A2. Neutral Grip Pull Up Knee Raise

  • Reps:
    • First Round: 5 reps
    • Second Round: 4 reps
    • Third Round: 3 reps
    • Fourth Round: 2 reps
    • Fifth Round: 1 rep
  • Rest: 5 seconds (or as little as possible)

Notes: originally we planned on completing a clapping pull up, but the pull up bar that I had access to was not designed for this.

You could also do a neutral grip to pronated grip plyometric pull up.

A3. V-Ups

  • Reps:
    • First Round: 5 reps
    • Second Round: 4 reps
    • Third Round: 3 reps
    • Fourth Round: 2 reps
    • Fifth Round: 1 rep
  • Rest: 5 seconds (or as little as possible)

A4. Jump Burpee Push Up

  • Reps:
    • First Round: 5 reps
    • Second Round: 4 reps
    • Third Round: 3 reps
    • Fourth Round: 2 reps
    • Fifth Round: 1 rep
  • Rest: 5 seconds (or as little as possible)

A5. Alternating Cossack Squat

  • Reps:
    • First Round: 5 reps
    • Second Round: 4 reps
    • Third Round: 3 reps
    • Fourth Round: 2 reps
    • Fifth Round: 1 rep
  • Rest: 5 seconds (or as little as possible)

Coaching Cues: Focus on good form by keeping your chest up and the toes on the extended leg pointing up.

That Was The First Round

Repeat this by doing the A1-A5 exercise circuit again, but this time only complete 4 reps per exercise.

Then complete the remaining workout as follows:

  • Third Round: 3 reps
  • Fourth Round: 2 reps
  • Fifth Round: 1 rep

That’s it, you’re done.

This Bodyweight Workout Took Less Than 6 Minutes

In just 5 minutes, this bodyweight workout will have you sweating.

I challenge you to see if you can beat my time.

Also make sure to invite your kids to do it with you, as they are a required piece of equipment, i.e. distraction!

If you enjoyed this “Mommy Says” 5 minute follow along bodyweight workout, go check out this “Brad Says” style follow along workout where you do what I say.

5 Minute No Equipment Cardio Workout At Home

Enjoy.


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  • How fast can you do this descending ladder bodyweight workout?

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