The challenge begins with a simple circuit of four exercises—the hand-release pushup, the burpee, the air squat, and the jump lunge—done continuously, without rest, for three minutes.
But instead of doing each exercise for a set number of reps, you’ll increase the reps by two each time you do the circuit using what’s known as an ascending ladder. You’ll begin by doing each exercise for just two reps; then, once you’re done with jump lunges, you’ll go back to the hand-release pushup for your next round, but now performing each exercise for four reps, then six the following round, and so on until three minutes are up.
This is an AMRAP (as many rounds as possible) workout, so don’t hold back. “Try to go as high as possible on that ladder in those three minutes,” Lozada says.
When you’re done with your first three-minute block, you’ll rest 30 seconds before going back in for another three minutes. You’ll complete a total of three three-minute rounds all using that same ascending ladder format.
Your goal is to push yourself in the first three-minute block and then match your output from that round in the subsequent two rounds.
Ready to try it out? Be sure to post your results on social media, tagging us (@menshealthmag) and Lozada (@fftstrong) using the #MHWeeklyChallenge hashtag.
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