The Ladder

Focus on speed, agility and power in this high-intensity cardio class designed to drive rapid results. This fast-paced format torches calories and pushes you to the max with a demanding series of athletic ladder drills. Work in teams to complete both long and short interval sets using quick footwork, power, and pace to deliver a heart-pounding, sweat-inducing workout. 

Why Try The Ladder? 

Cancel the mundane cardio and ascend the ladder with this phenomenal workout replete with sports-specific skills, agility challenges, and athletic drills.  

What Is The Ladder Like? 

The Ladder is a timed interval class with both short one-minute drills and long two-minute drills performed on agility ladders to increase cardiovascular endurance and stamina. It is a fast-paced and fun class packed with cardio challenges and agility drills. 

Who Are The Ladder Classes Best For? 

If you want to work fast feet with patterns that will amp up the fun, look no further! All levels of fitness are welcome in this fiercely fun cardio workout. Options are demonstrated so rookie exercisers will feel empowered and workout warriors will be challenged.  

Is The Ladder a Good Workout?  

The Ladder is an excellent class to climb to your highest fitness levels. The Ladder improves your agility, cardiovascular endurance, and strength.  

• Agility Training Benefits. Agility training increases flexibility, balance, and control. Keeping the core tight during speedwork allows for better body posture and trains participants to keep better alignment during movement, protecting vulnerable areas like the back, shoulders, and ankles. A study by the USAir Force found that participants of agility training not only increased their VO2 max and improve their balance, but their memory, focus, and concentration increased as well! 

•  Cardiovascular Benefits. A high-intensity cardiovascular class such as The Ladder allows for strengthening the heart, increasing blood flow throughout the body, lowering blood pressure, and raising “good” cholesterol (HDL) while simultaneously lowering “bad” cholesterol (LDL) levels in the blood.  

How Difficult is The Ladder? 

6/10 The Ladder is for everyone. The class is drill-based, easy for anyone to follow and super fun, so people of all fitness levels will enjoy The Ladder. It will leave you challenged but successful AND breathless! 

How Long Is The Ladder? 

The Ladder is 30 minutes of cardio endurance and agility training for intense fat-burning muscle-building fun.  

What Should I Wear to The Ladder? 

Come ready to play. Typically, people wear sweat-wicking clothing that will offer ample coverage and will stay put and allow you to move with ease throughout the range of motion of exercises.  

Cross Training Gym Shoes. Be sure to wear comfortable shoes that offer support and stability as you sprint, shuffle, and skip during class.  

What do I need to Bring? 

Hydrate, my friend! Make sure you have plenty of water with you. Also, pack a towel in your gym bag to catch your sweat. Most importantly, bring a great attitude and smile to share. 

What Types of CARDIO Classes Are Available?

Cardio Tai Box.

A high energy, high-impact blend of kicks and punches set to upbeat music. The perfect combination of martial arts, boxing, and cardiovascular training. 

Dance to HIIT.

Hit the dance floor in this unique class that features high energy cardio dance combinations mixed with a touch of strength and core. Move, groove, and shake your way to a total body workout. Listen to the latest hits and get ready to Dance to HIIT. 

Ignite20.

Torch calories in this high intensity Tabata based cardio class designed to ignite the fire within. A unique combination of body weight exercises and specially designed burnout rounds ignite the fire in this workout. Sound the alarm and burn through 6 rounds of work with each round lighting a bigger fire through increased workload and intensity. 

The Ladder.

Focus on speed, agility and power in this high-intensity cardio class designed to drive rapid results. This fast-paced format torches calories and pushes you to the max with a demanding series of athletic ladder drills. Work in teams to complete both long and short interval sets using quick footwork, power, and pace to deliver a heart-pounding, sweat-inducing workout. 

OVERDRIVE.

Shift your workout into overdrive! Overdrive is a high-intensity interval training class that pushes you to your limits! From TABATA to sprint training, this workout features a variety of HIIT (high-intensity interval) training) techniques. Grueling all-out work efforts alternate with brief recovery periods to deliver a total body workout with maximum results.  

Overdrive Overloaded.

What happens when you shift Overdrive into overdrive? Overdrive Overloaded! In this remixed version of the fast-paced original, take a more challenging twist on an exercise, then intensify even further with an additional ten seconds of work! New timing splits, individual drills, and teamwork options re-energize these grueling work efforts into a fiercely fun workout designed to torch calories and deliver maximum results. 

Retro Robics.

It’s a blast from the past! Work up a sweat with a touch of nostalgia in this heart-pumping, traditional aerobics class. This time around, legwarmers are optional! 

SO YOU THINK YOU CAN’T DANCE.

Bring the magic of dancing back with this cardio dance class combining easy-to-follow moves, which results in a fun finale! This nonstop format will have you dancing and grooving to feel-good music while breaking a sweat and having fun! Think you CAN’T dance? Think again! Soon you’ll dance like nobody’s watching! 

Speed Play.

Alternate between fast and slow training styles to push your fat-burning and muscle-building capabilities to their limits. By starting exercises at a higher clip and tapering your speed or starting slow and increasing speed as you go, you’ll get a steady burnout, not to mention a lean body and mean metabolism.  

Tread N Shed.

This bad@ss cardio class will put you on the treadmill to melt away calories. In it, you’ll use sprints and slow walks with varying speeds and ramp heights to get a workout that’s got all the ups and downs of a roller coaster. 

The Ultimate Dance Party.

It’s party time in this class! Let the music move you as you learn easy to follow dance combinations that are designed to elevate your heart rate and burn some serious calories. Once you’ve mastered the combos, prepare for a little friendly competition as you face off with your classmates in a team vs team dance off. 

ZUMBA.

Fuse hypnotic Latin rhythms and easy-to-follow moves to create a high energy, calorie blasting, total body dance-based workout designed to tone your body from head to toe. 

Find a The Ladder class at a Crunch Near You 

Embark on your fitness journey with ease! Explore The Ladder and all of our other exhilarating classes at your nearest Crunch. Find Tread n Shed, Speed Play and other exclusive classes here and start your journey to a healthier you today!

Not a Crunch Member Yet? Join Or Start Your Free Trial!  

The Ladder and other fiercely fun classes are exclusively available at Crunch, make sure you sign up in the app to take a class today! Not a member yet? Click here for a Get your free trial gym pass and give The Ladder or one of our other cool classes a try to see if you and Crunch are made for each other! 

Already convinced that Crunch is for you? Start your new gym membership here!