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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