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Isolation Mini-Workout 4 - The Ladder

Updated: Apr 11, 2020

Don’t worry, you don’t need a ladder to complete this challenge, just some energy and enthusiasm!


  • 7 exercises

  • 7 reps of each exercise (or 10 if you’re feeling strong)

You start by doing exercise 1 then rest for 1 minute - this rest is important and will start to make sense later in the challenge. After your minutes rest, you then do exercise 1 and exercise 2, back to back without resting in between. Once done, have another minutes rest.


Then you keep adding the next exercise until you are doing all 7 (7 reps of each). Once you have finished your reps of all 7 exercises (middle column in the picture below) and had a minutes rest, your go again but don’t include exercise 1 this time. Instead, you only do exercise 2,3,4,5,6 and 7. Another minutes rest and then you remove exercise 2 and so on and so on until you finish on exercise 7 only.



Once you have done that, you’re done and you really will be - well and truly done! 😀.

If you complete the challenge doing 7 reps every time, that will be a total of 343 reps in total. If you managed to stick to 10 reps every time, that will be a total of 490 reps, so maybe finish with 10 burpees to round it off to 500! 😀👍


Now for the exercises:


Ex.1 - Squat

Ex.2 - Star Jump

Ex.3 - Sit-up

Ex.4 - Sit-down-stand-up

Ex.5 - Press-up

Ex.6 - Squat thrust

Ex.7 - Burpees (it had to be didn't it?😀)


Good luck, let us know how you get on and don’t forget to join our ever growing Facebook Isolation Workout Group.







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