Plank Ladder

How this timer works

A clear voice reads each step's cue as it begins; every cue is written out below. A soft tick marks every second. The last five seconds of every step are counted out loud. It calls out the time left as each exercise runs. A chime marks each change of step. It closes with “Great work! Workout complete!”

1. Set up

   Forearms down, elbows under your shoulders. We start short and climb.

   0:3030 secGET READY

2. Plank 20

   Twenty seconds. Squeeze your glutes, ribs down.

   0:2020 secEXERCISE

3. Rest

   Down for a moment. Thirty seconds next.

   0:2020 secREST

4. Plank 30

   Thirty. Breathe normally, don't hold your breath.

   0:3030 secEXERCISE

5. Rest

   Rest. Forty seconds coming.

   0:2020 secREST

6. Plank 40

   Forty seconds. Straight line from head to heels.

   0:4040 secEXERCISE

7. Rest

   Good. Fifty next, the top of the ladder.

   0:3030 secREST

8. Plank 50

   Longest hold. Small steady breaths, don't let the hips drop.

   0:5050 secEXERCISE

9. Rest

   That's the top. Side plank on your left elbow next.

   0:3030 secREST

10. Side plank left

    Left side. Stack your feet, lift the hip high.

    0:3030 secEXERCISE

11. Rest

    Switch sides. Right elbow down next.

    0:2020 secREST

12. Side plank right

    Right side. Reach the top arm to the ceiling.

    0:3030 secEXERCISE

13. Rest

    Both sides done. Back to the front plank, forty seconds.

    0:3030 secREST

14. Plank 40

    Coming back down the ladder. Forty. Hold the line.

    0:4040 secEXERCISE

15. Rest

    Nice. Thirty next.

    0:3030 secREST

16. Plank 30

    Thirty seconds. Nearly there.

    0:3030 secEXERCISE

17. Rest

    One hold left. Twenty seconds.

    0:2020 secREST

18. Plank 20

    Last one. Everything tight, then you're done.

    0:2020 secEXERCISE

19. Cool down

    Sit back onto your heels and let your lower back settle. Well done.

    0:4545 secREST