Want a full on stair climbing workout for Jacobs Ladder?
One of the greatest benefits of stair climbing at Jacobs Ladder is that is can raise your heart rate, but if you want that extra kick try adding in some variations. With the extra workout station located at the bottom of the stairs and quiet streets both top and bottom, it provides anyone a great workout.
What is your fitness level?
Do you fancy yourself as a weekend workout junkie, avid fitness fan or fancy yourself as a beginner. There is not magical assignment that can prepare you for Jacobs Ladder workouts. With any workout you perform, it is all as hard as you want to make it. As we know stair climbing works your cardio vascular system like there is no tomorrow. And also has the added kicker of engaging your core and glutes. So unless you hit the gym five times a week with a heavy dose of cardio or run 3 times a week over 10km, then it is best to consider starting at the beginner or intermediary levels.
For you budding runners, cyclists & hikers, you might have a leg up (pardon the pun) on the others. With your already broken in glutes and leg muscles you are ready to kick things into overdrive. Try starting at intermediary or advanced levels.
How many steps does Jacobs Ladder have you ask?
Jacobs ladder has a whopping 241 steps with 12 platforms breaking the steps up into vary sections of 12 to 20 steps each section.
WARNING: don’t be a hero and try the hardest variation first, step your progressions up as you build your fitness.
What can I use at Jacobs Ladder
There are a few fixed elements that you can use at the bottom and top of Jacobs Ladder. It is just a matter of being able to share with the other exercisers. Utilise the workout equipment at the bottom for pull-ups, push-ups & dips. When at the top use the bench for dips and safety railing for push-ups.
If you are looking for another way to make your workout that little more brutal, add in hanging knee or legs lifts.
Laneway Run
Workout Equipment
Bench Dips
Pushup Railing
Jacobs Ladder Workout Variations
Beginner
Starting at the bottom of Jacobs ladder – Repeat minimum 5 times or 30 minutes
- Walk up by 1 steps
- 10 pushups against the railing
- Jog back down
- 10 Pushups agains the railing
- Recovery time – maximum 60 seconds
Intermediary
Starting at the bottom of Jacobs ladder – Repeat minimum 5 times or 30 minutes
- Walk up by 1 steps until you reach the top – on every second cycle walk up by 2 steps
- 10 bench dips
- 10 pushups against the railing
- Jog back down
- Jog to the end of the street & back to the workout equipment
- 10 Dips
- 10 Pushups
- Recovery time – maximum 30 seconds
Advanced
Starting at the bottom of Jacobs ladder – Repeat minimum 5 times or 30 minutes
- Walk up by 2 steps OR run up until you reach the top
- 10 bench dips
- 10 pushups
- Jog back down
- Jog to the end of the street
- Sprint back the workout equipment
- 10 Pullups or Jumping Pullups
- 10 Dips
- 10 Pushups
- Recovery time – maximum 30 seconds
Cool Down and Stretching
At the end of your session take the time to stretch out your glutes & hamstrings. Drink plenty of water also, now depending upon your intensity, you may be as wet as a dog or a mild sweat on your brow. Either way it is important to put water lost back into your body.
Now it is important to fuel your body post workout, so try some of the delicious treats and coffee they have at the Kings Park Health Freak Cafe!
