This set involves alternating ladders between two exercises. Perform exercise 1A as 10 reps down to 1 rep and exercise 1B as 1 rep up to 10 reps. Do 10 reps of 1A, then 1 rep of 1B, 9 reps of 1A, then 2 reps of 1B, 8 reps of 1A then 3 reps of 1B. Continue this pattern until you get down to 1 rep of 1A and then 10 reps of 1B. Perform the next sets in the same fashion. If there is a right and left side, perform the indicated reps on each side.
10-1 and 1-10 Ladder Exercises
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Keep hands overhead while you squat up and down. Keep your heels down and torso upright.
Perform a push-up pressing upward quickly, catching some air under the hands.
SPLIT SQUAT JUMP
8 reps each, from a lunge position jump in the air repeatedly.
Your high school gym class favorite.
Hinging from the hips and keeping back flat, swing a weight up to shoulder level and back down to the hips.
BURPEE NO PUSH-UP
Perform a burpee without a push-up.
WIDE NARROW SQUAT JUMP
Alternate wide and narrow foot stance with squat jumps.
ALT ARM ROW
Keep back flat and alternate rows right and left hand.
Perform a sit-up lifting both the legs and upper body off the floor, bringing elbows and knees together at top.
Sitting down and feet up, rotate side to side with good posture. To modify, place the feet on ground.