| Rung | Bend | Sit up | Leg lift | Push up | Steps | Count | |
|---|---|---|---|---|---|---|---|
| 1 | 2 | 3 | 4 | 2 | 105 | 1 | 30 |
| 2 | 3 | 4 | 5 | 3 | 140 | 1 | 65 |
| 3 | 4 | 6 | 6 | 3 | 170 | 2 | 20 |
| 4 | 6 | 7 | 8 | 4 | 200 | 2 | 50 |
| 5 | 7 | 9 | 9 | 5 | 225 | 3 | 0 |
| 6 | 8 | 10 | 10 | 6 | 255 | 3 | 30 |
| 7 | 10 | 11 | 12 | 7 | 280 | 3 | 55 |
| 8 | 12 | 13 | 14 | 8 | 305 | 4 | 5 |
| 9 | 14 | 15 | 16 | 9 | 325 | 4 | 25 |
| 10 | 16 | 16 | 18 | 11 | 350 | 4 | 50 |
| 11 | 18 | 18 | 20 | 12 | 370 | 4 | 70 |
| 12 | 20 | 20 | 22 | 13 | 390 | 5 | 15 |
| 13 | 23 | 21 | 25 | 15 | 405 | 5 | 30 |
| 14 | 25 | 23 | 27 | 16 | 425 | 5 | 50 |
| 15 | 28 | 25 | 30 | 18 | 440 | 5 | 65 |
The introductory ladder contains 15 steps, each of which specifies a number of repetitions of the same five exercises. The exercises in the introductory ladder are easier versions of those that appear in the corresponding positions of the lifetime ladder--they exercise the same muscles in the same ways and develop the basic strength you'll need as you progress to the lifetime ladder. To perform the exercises at a given rung, examine the entry for that rung in the table and proceed as it directs. For example, suppose you're on rung 10, which reads:
| Rung | Bend | Sit up | Leg lift | Push up | Steps | Count | |
|---|---|---|---|---|---|---|---|
| 10 | 16 | 16 | 18 | 11 | 350 | 4 | 50 |
Proceed as follows: