5 Minute Follow Along Bodyweight Workout
“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.
Enjoy.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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