TEN AND BACK
This workout is an ascending and descending ladder set. The first round of the circuit you will perform 2 reps on every exercise. The second round, perform 4 reps on every exercise. Then 6 reps every exercise. Continue this pattern until you hit 10 reps every exercise. Once you perform 10 reps on every exercise, start working your way back down the ladder. 8 reps, 6 reps, 4 reps, then 2 reps. Once you go all the way up and down the ladder, the workout is complete. If an exercise has a right and left side to it, perform half the reps on each side.
Ladder Workout 2-4-6-8-10-8-6-4-2
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Spread your feet wide with toes and knees pointing outward slightly. Hinge from the hips lowering your weight to mid shins. Keep your back flat.
Stagger your feet as if doing a lunge. Then move up and down without moving your feet.
Perform a push-up with core engaged. At the bottom of the push-up lift your arms and legs into the air before going back up.
Rotate hips and torso lowering into a squat position. Stand back up rotating hips and torso as you lift your weight over shoulder. Perform equal amounts right and left.
SIDE PLANK HIP LIFTS
From a side plank position, drop hips toward floor and raise back up to neutral position.
LUNGE HOLD CURL PRESS
8 reps each, while holding a lunge stance, curl and press your weights overhead.
SKATER HOPS FRONT TO BACK
Hop from one foot to the other forward and then backward.
HIGH PLANK ROW
Hold the top of a push-up position and row DB’s up toward chest alternating right and left.
PRONE TUCK JUMPS
From a high plank position hop your feet forward and back.
SIDE LEG LIFT
Lay on your side and lift your leg in the air.