ALTERNATING LADDERS

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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1A

OVERHEAD SQUAT

TIPS:

Keep hands overhead while you squat up and down. Keep your heels down and torso upright.

1B

EXPLOSIVE PUSH-UP

TIPS:

Perform a push-up pressing upward quickly, catching some air under the hands.

2A

SPLIT SQUAT JUMP

TIPS:

8 reps each, from a lunge position jump in the air repeatedly.

2B

JUMPING JACKS

Your high school gym class favorite.

3A

KETTLE SWING

TIPS:

Hinging from the hips and keeping back flat, swing a weight up to shoulder level and back down to the hips.

3B

BURPEE NO PUSH-UP

TIPS:

Perform a burpee without a push-up.

4A

WIDE NARROW SQUAT JUMP

TIPS:

Alternate wide and narrow foot stance with squat jumps.

4B

ALT ARM ROW

TIPS:

Keep back flat and alternate rows right and left hand.

5A

SUITCASE CRUNCH

TIPS:

Perform a sit-up lifting both the legs and upper body off the floor, bringing elbows and knees together at top.

5B

RUSSIAN TWIST

TIPS:

Sitting down and feet up, rotate side to side with good posture. To modify, place the feet on ground.

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