The Ladder

Full-body circuit — intervals that shrink as you tire

HIIT
Mixed ability
45 min
Works for 8–25
Effort 5/5
Studio or gym floor
intervals
stations
dumbbells
full-body
pyramid

The ClassPlans programming teamLevel 3 group-fitness qualified · 10+ yrs teaching

Kit: Mats, one pair of light-to-medium dumbbells per member, 5 station cones or cards, timer

Warm-up8 min

Raise & Rehearse

RPE 3–4

Setup: Members spread out on mats, dumbbells parked at the mat's edge. Five stations already set out around the room (diagram below).

How it works: Three minutes raising the pulse: march, jog on the spot, side-steps, arm circles, building each 30 seconds. Then rehearse tonight's five moves at half pace, 30 seconds each, while you demo the regression for every one. Everyone performs the rehearsal — it's the safety brief disguised as a warm-up.

What to say

“Half speed now buys full speed later.”
“Pick your dumbbells like you'll still love them in round three.”
“Know your easier option before you need it — swapping down mid-round is smart training.”

Easier

Rehearse the regressions instead of the standard moves.

Harder

Rehearsal at three-quarter pace.

Workout8 min

Round One — 40/20

5 × [40s work / 20s move] + 1min restRPE 7

Setup: Members split across the five stations. Station moves: 1 goblet squat · 2 push-up with shoulder tap · 3 alternating reverse lunge · 4 bent-over dumbbell row · 5 mountain climbers.

How it works: 40 seconds work, 20 seconds to rotate to the next station. Once through all five, one minute full rest with water. The 40s rounds are for finding an honest, repeatable pace — this is the longest interval of the night and it should feel that way.

What to say

“Pace like there are two more rounds — because there are.”
“Squats: chest proud, heels heavy.”
“Rows: pull the elbow to the pocket, back flat as a table.”

Easier

Squat to a chair-height cone · push-up from knees · step-back lunge holding nothing · lighter bells on rows · slow-motion climbers.

Harder

Add the dumbbells to lunges; climbers at sprint pace for the final 10 seconds.

Workout7 min

Round Two — 30/15

5 × [30s work / 15s move] + 1min restRPE 8

Setup: Same five stations, same rotation direction.

How it works: The ladder shrinks: 30 seconds work, 15 to rotate, then a minute's rest after the loop. Shorter work means slightly braver pace — cue that out loud. Watch form on stations 2 and 4 as fatigue arrives; downgrade anyone whose back starts writing cheques their core can't cash.

What to say

“Shorter round, braver pace — one notch, not five.”
“When form wobbles, take the easier option and keep the speed.”
“Breathe out on the effort — squeeze, blow, repeat.”

Easier

Keep round-one pace — finishing strong beats sprinting into a wall.

Harder

No rest between stations 4 and 5.

The rest of this class plan is free — along with 3 more this week.

House plan.

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