Exercise & Fitness

Workout of the Week: Burpee and Lunge Ladder

Just two different moves make up this intense full-body workout—prepare yourself for the Burpee and Lunge Ladder.

To start off with this workout from Katie Werchek, co-owner and manager of Core Athletic KC, remember the pattern 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1. First, complete 10 burpees, then 10 lunges for each leg, followed by nine burpees and nine lunges – all the way down to one burpee and one lunge for each leg. Once you have worked through the ladder you have completed the workout. Anthony Lober, a CrossFit coach at Core Athletic, demonstrates each movement.

Expert tip: Time yourself from start to finish each time you complete this workout. This will give you a starting point. Work toward a goal of completing the workout faster each time, while maintaining proper form.


Crouch down and put your hands down on the ground near your feet. Step back or jump back into a plank. Release your arms so your chest is laying flat on the ground with your thighs and hips on the ground.

Push back up into a plank and return your feet back under your hips between your hands (either jumping or stepping). Hop up and bring your legs underneath you, almost back to the starting position.

Immediately stand up and jump, extending your arms straight over your head. (If you cannot jump, omit this move. For extra impact, step up onto a short box.)


With your feet under your hips step your right foot out into a lunge position making sure your step is wide and the knee of the right leg is directly above the heel.

Keeping your torso tall, push back to the starting position with both feet directly under hips. That makes for 1 lunge with the right foot, now complete on the left.

Safety tip: When completing lunges, if you do not step out far enough your weight will not stay in the heel and you will put pressure on the knee, which is unnecessary and unsafe.

Core Athletic is a CrossFit affiliate and Sports Performance Facility that offers group fitness. Drop by their studio at to check out their CrossFit and CoreIgnite programs or for more information, check out their website at www.coreathletickc.com—Kathryn Greene