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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01
SUMO DEADLIFT
TIPS:
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.
02
SPLIT SQUATS
TIPS:
Stagger your feet as if doing a lunge. Then move up and down without moving your feet.
03
SUPERMAN PUSH-UP
TIPS:
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.
04
DIAGONAL CHOP
TIPS:
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.
05
SIDE PLANK HIP LIFTS
TIPS:
From a side plank position, drop hips toward floor and raise back up to neutral position.
06
LUNGE HOLD CURL PRESS
TIPS:
8 reps each, while holding a lunge stance, curl and press your weights overhead.
07
SKATER HOPS FRONT TO BACK
TIPS:
Hop from one foot to the other forward and then backward.
08
HIGH PLANK ROW
TIPS:
Hold the top of a push-up position and row DB’s up toward chest alternating right and left.
09
PRONE TUCK JUMPS
TIPS:
From a high plank position hop your feet forward and back.
10
SIDE LEG LIFT
TIPS:
Lay on your side and lift your leg in the air.