15 Minute Total Body Dumbbell Ladder | 4 Moves, 84 Reps — Key Takeaways
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15 Minute Total Body Dumbbell Ladder | 4 Moves, 84 Reps
Kate Nolte16mJun 27, 2026
Watch the originalA 4-exercise ladder workout (squat-to-press, reverse lunge, renegade row, knee tuck) building from 1 to 6 reps per round delivers progressive overload with a single dumbbell set and no equipment changes.
Key takeaways
Shoulders stacked over wrists in renegade row prevents trap tension
Shoulders stacked over wrists in renegade row prevents trap tension
- Shoulders floating forward of wrists shifts load to neck and traps instead of core.
- Eye gaze just beyond the dumbbells is the cue to confirm correct shoulder-wrist alignment.
Wide leg stance + hip tuck to ribs keeps hips level in renegade row
Wide leg stance + hip tuck to ribs keeps hips level in renegade row
- Hands in a triangle, legs wide creates a tripod base that resists hip rotation.
- Slight glute squeeze during the pull actively prevents hip sway under load.
Ladder format: add rest between sets only after rep count climbs high
Ladder format: add rest between sets only after rep count climbs high
- Rounds 1–4 run continuously; rest is introduced at round 5 to preserve form under accumulating volume.
- Single weight selection removes decision fatigue and keeps rhythm — heavier loads are optional for lunges only.
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In this video
- 1mIntroduction and Workout Overview
- 1mRound 1 – One Rep Each Exercise
- 3mRound 2 – Two Reps Each Exercise
- 5mRound 3 – Three Reps Each Exercise
- 7mRound 4 – Four Reps and Form Coaching
- 10mRound 5 – Five Reps with Rest Breaks
- 13mRound 6 – Final Round and Cooldown
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